Soreness Solutions: Simple and Effective Recovery Tips

If you find yourself feeling sore more often than not, you're in good company. In 2021, about 21 percent of adults in the U.S. reported experiencing chronic pain.

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The good news is that focusing on recovery can make a real difference. Strength coach Jim “Smitty” Smith, owner of Diesel Strength & Conditioning, shares a few affordable and underrated recovery tips that deliver results.

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1. Tennis Ball Massages

A simple pack of tennis balls, which costs around $5, can be a powerful tool for trigger point therapy. This form of self-massage helps you move better and feel better by releasing knots and tension.

"Trigger points and adhesions, which are like scar tissue in the tissue surrounding your muscles, can limit muscle contractions and proper movement," Smitty explains.

"A simple technique is to roll the bottom of each foot with a tennis ball. Your feet will feel better, and you'll notice a reduction in soreness right away."

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2. Prioritize a Warmup Routine

Many of us are guilty of skipping a proper warmup before a workout. This not only increases your risk of injury but also means you might not be getting the most out of your training session.

"Getting a good sweat going before you lift weights raises your core temperature and improves your performance," says Smitty. He recommends targeting exercises that activate and mobilize key areas. For the upper body, try face pulls and shoulder stretches.

For the lower body, focus on movements like glute bridges and hip thrusts to engage important postural muscles.

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3. Use a Foam Roller

You can find a basic foam roller for about $15, making it another low-cost addition to your recovery toolkit. It's great for both your warmup routine and for loosening up tight muscles anytime.

"Foam rollers improve the quality and flexibility of your soft tissues," Smitty explains. "This helps reduce scar tissue and adhesions that can build up from old injuries or from long-term bad posture, like sitting at a desk all day."

Source: mensfitness

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