I'm doing a lot of booty workouts and of course my legs end up super sore. Any tips on how to reduce the pain? I work as a server at events so I'm always up and moving. No sitting down at all. As a server my job is to stand all day and literally run back and fourth. I mostly work at the 49ers Levi Stadium or San Francisco University and there's a bunch of stairs. So there's a lot of running around!! I can't do all that with sore legs lol. Any tips? :) thank you!
Try eating a banana and a small amount of protein after your workout.
Definitely do a stretch routine afterwords. They're relaxing after going hard in a workout and help ease your muscles.
And always make sure your using correct form, like when your squatting you should feel like your pushing on your heels not the balls of your feet, it took me awhile to get use to that.
Good luck girl, my job as a bus monitor also requires stairs and walking so I feel you :)
Have some sort of recovery drink or meal after your workout. I have a 20 minute rule of drinking a recovery shake or eating right after my session.
A warmup and cool down is also important. I also do stretching and use a rumbleroller at bedtime.
Drink plenty of water. My average intake is 1.5 gallons a day.
Have a recovery day and do nothing.
Don't work the same muscle groups 2 days in a row.
Hope that helps :)
The only way to get soreness down to 48 hours or less is by eating enough protein. If you weigh 130, eat 130 grams of protein. Glutamine taken on a consistent basis helps muscles repair faster too.
I'll have to agree and disagree on this. Glutamine for recovery is not really necessary unless your doing extreme sessions or long endurance training. If your meeting your protein intake and drinking your whey protein shakes you will get plenty of glutamine, so supplementation is not always necessary. Just my 2 cents.
Stretch! Also buy a foam roller! Those things have helped me massively over the last year!