If you’ve ever worked out, you’ve experienced muscle soreness. Perhaps to such a degree that you could barely sit yourself down on the toilet without some pain, but hey, when you gotta go, you gotta go. And muscle soreness after a workout is pretty much guaranteed when trying a new workout, especially when it’s quite intense, like a Lagree workout.
While it may be expected, we know muscle soreness certainly isn’t enjoyable. And while you might not be able to avoid it completely, there are ways to alleviate the muscle soreness you experience after exercising. But first, we want to familiarize you with Lagree Fitness, so you can understand why sore muscles go hand-in-hand with a Lagree workout. Don’t worry, though — we’ll share ten tips to show you how to get rid of muscle soreness after your workout.
What is Lagree Fitness?
Lagree Fitness is a high-intensity, low-impact workout done on a Megaformer machine. Lagree fuses bodybuilding techniques with the principles of other exercise methods, like Pilates, for instance. It’s unlike any other workout method in that you experience the benefits of a high-intensity workout without the dangers of putting any strain on your joints.
Lagree Fitness delivers quick results without having to spend hours working out each week. You will tone, tighten, and strengthen your muscles while getting a cardio workout as your heart rate increases.
If you’re interested in leveling up your fitness routine, I highly recommend signing up for your first Lagree class. Know that you will experience muscle soreness afterward, but that just means your workout is working.
Are Sore Muscles After a Lagree Workout Normal?
Muscle soreness after a workout is normal. Acute soreness usually occurs around 12 hours after your workout, while the soreness that peaks between 48–72 hours afterward is known as delayed onset muscle soreness or DOMS. According to the American College of Sports Medicine, muscle soreness after working out means that you caused damage to your muscle tissue.[1] This damage is normal, though, and it’s basically micro-tearing, which triggers inflammation at the site of the injury. Your body has now begun the repair process.[2] The muscle soreness is due to fluid building up in the muscles, which puts extra pressure on the damaged area, causing that familiar tightness sensation. Because Lagree is a dynamic, high-intensity workout, it’s completely normal to experience muscle soreness afterward. Every time you exercise, you’re going to cause a bit of damage to your muscles, and even more so when you’re new to the workout method. Workouts like Lagree.
that have more complex and compound movements and are more intense usually result in an increased level of muscle soreness.
When Should You See a Healthcare Professional?
You should know that muscle soreness is good, as it’s a sign that you’re benefiting from your workout. But keep in mind that it shouldn’t last for too long. And it’s not pleasant, so you surely don’t want it to be long-lasting.
And muscle soreness that lasts too long often is a sign of a more serious injury. It’s time to contact your doctor if you experience any of the following:[3]
- Muscle soreness that lasts longer than one week.
- Pain that is unbearable and prevents you from moving.
- Increased pain with exercise.
- Dizziness or trouble breathing as a result of your pain.
- Redness, swelling, or warmth in the affected areas.
- No relief from the RICE treatment (Rest, Ice, Compression, & Elevation).
- Pain in your joints, over the bones, or in the tendons.
How to Treat Muscle Soreness
Learning how to get rid of muscle soreness is important for several reasons. Most obviously, eliminating muscle soreness means you don’t have to suffer in pain. But helping your muscles repair after damage increases the likelihood that they’ll grow stronger. So if you want to increase your strength, make sure you don’t neglect properly treating that delayed onset muscle soreness.
Typically, we have been taught that inflammation should be avoided in our lives. This makes sense since research has shown that chronic inflammation can lead to chronic diseases.[4] When it comes to working out, however, it’s more about dealing with inflammation. Knowing how to get rid of muscle soreness optimizes your ability to increase your muscle strength.
Ten Ways to Get Rid of Muscle Soreness:
- Make sure to warm up and stretch — this is important not only in preventing injury, but a dynamic warm-up before your workout may help alleviate soreness afterward.
- Stay hydrated throughout the day, not only during the workout — Water intake keeps fluids moving through your system and flushes out waste. This helps to reduce inflammation and deliver nutrients to your muscles.
- Try foam rolling or a massage — Practice self-myofascial release with a foam roller. Your muscles will thank you later for helping to ease the tension. Or take it one step further and treat yourself to a luxurious massage. Both methods increase circulation, which ultimately reduces any tenderness or swelling in your muscles.
- Warm up your muscles or ice them — Try heat and ice therapy. Ice will help reduce inflammation, while the heat will increase blood flow to the affected area. Often switching between the two is beneficial. And if you do them within an hour of exercising, you’re more likely to soothe your muscle soreness.
- Pay attention to your diet — Make sure to eat anti-inflammatory foods rich in amino acids after the workout. Some examples are fatty fish, beats, green tea, and watermelon.[5] Your body needs the nutrients and vitamins of fruits, vegetables, legumes, and of course, protein. Also, remember it’s important to refuel your muscles within half an hour after your workout.
- Get a good night’s sleep — Getting enough sleep is important for all aspects of your life, as you know, but when it comes to muscle recovery, it’s absolutely essential. When you’re sleeping, protein synthesis increases, which is necessary for repairing damaged muscles.[6]
- Practice active recovery — Do some light activity the day after the workout. You may be tempted to Netflix and chill, but keeping your body moving actually speeds up the recovery process. Going for an outside walk, a bike ride, or doing yoga or swimming are good options.
- STAY AWAY from painkillers! — While popping an Advil or Ibuprofen may seem like the logical thing to do to get rid of muscle soreness, try to avoid this. Nonsteroidal anti-inflammatory drugs, or NSAIDs, can actually disrupt the process of building stronger muscles.
- Try essential oils — Essential oils are used for numerous health and wellness benefits, including muscle soreness and joint pain. Try lavender, peppermint, or rosemary oil.
- Don’t push yourself too much — Pay attention to your body and progress slowly. If you push yourself too hard and too quickly, you may injure yourself.
You Know How to Get Rid of Muscle Soreness — So, Sign Up for a Lagree Class, and Let’s Get Those Muscles Sore!
Ready to experience that full-body shake and the amazing muscle soreness after working out? Sign up for your first Lagree Fit 415 class! Just remember to be mindful about when you’re scheduling it — the day or two before you run a 10K race wouldn’t be the wisest choice.