We all know that dread of the day after and even the day-after the day after. Those aching muscles that both reward you for a hard workout (no pain no gain) and make you regret your life decision to pick up that 5lb weight for the weight track.
HOT TIP #1: HYDRATE
There’s good reason 'water' is second in our before class checklist: weights, water towel, one being that keeping hydrated before, during and after a workout helps prevent cramping and muscle inflammation, aka muscle soreness.
Kay Phipps, says “Hydrate! Especially with the summer heat … like whenever / if ever that becomes a thing''
HOT TIP #2: FOAM ROLL
The on-bike stretches after class are only the minimum we suggest after you worked your butt off over the last 50 minutes. Stretching helps bring blood flow back to relieve your sore muscles but even better than a good stretch is taking a turn with the foam rollers just outside the spin room after class.
Kat Koger, says “I am in a full long-term relationship with my foam roller. I roll after every class!”
HOT TIP #3: KEEP MOVING
Even though it may sometimes feel like the last thing you want to do when the muscle soreness starts to set in, using those same muscles in a low resistance or recovery workout can help keep further aching away and give you some real relief. Moving those muscles, brings blood to your tender muscles and helps decrease the inflammation in them that's causing you discomfort.
Kat also says, “I've also incorporated doing Yin Yoga (with a focus on hips) at least 3 times a week and my body is significantly less sore.”
HOT TIP #4: Eat anti-inflammatory foods
Muscle inflammation, it sounds pretty bad and we know it can feel pretty bad as well after we've worked hard on the bike. But who knew there was such things as anti-inflammatory foods?! Foods like pineapples, tart cherry juice and watermelon contain the proteins and amino acids that help reduce muscle soreness and inflammation.
Alternatively some people who experience muscle soreness like to drink BCAA (branched chain amino acids) to help with muscle growth and recovery.
Lainey Bennett says, "make sure you use BCAAs in your post workout routine. Has helped with my muscle recovery x1000!"
Now that you’ve got the tools to keep you from feeling those pesky post-spin muscle aches and pains we can't wait to see you back on the bike, ready to fight through your next heavy climb the next day!