Soreness Prevention: Paddle Healthy

Warming up is one of the keys to preventing soreness. Photo: Aaron Schmidt
Warming up is one of the keys to preventing soreness. Photo: Aaron Schmidt

Paddle Healthy: Soreness Prevention

It’s your first day back on your SUP after the long, harsh winter. The weather is warm, the sun shining, fish swim under your board and it looks like the wind will be non-existent. You can’t get off your board because it’s just too nice out and heck, you haven’t been on your board for a couple months. But, your morning paddle that turned into a multi-hour SUP session is probably going to have lasting effects on your body, most likely in the form of soreness.
Studies published in the Journal of Strength and Conditioning Research show that soreness typically peaks 24–48 hours after exercise and subsides within 96 hours. But suffer through soreness no more; those days of pain can be lessened or prevented with some simple solutions. Check out our suggestions for soreness prevention and incorporate them into your daily routine.

Hydrate
We can’t reiterate it enough: water does wonders for your body. While being properly hydrated helps prevent soreness, it also helps stave off fatigue and flushes toxins from your system. The body is 55-60 percent water (depending on sex), with muscles being composed of 75 percent water and on top of that, your body loses a lot of water throughout basic activity during the day. So, if you aren’t properly hydrated before, during and after working out, cramping, soreness and a potential decline in athletic performance are possible.

Warm Up
It’s always great to stretch, but research shows that stretching before a workout really doesn’t do much to help prevent soreness. Warming up is where it’s at, as even cool-downs aren’t as effective in soreness prevention. A study conducted by the University of Sydney, Australia shows that warming up helps reduces the feeling of soreness, so make sure you know a dynamic warm up, or check out ours by Brody Welte of PaddleFit.

Refuel Right
What you eat before and after you work out can effect how your body recovers and feels post-workout. Up to two hours post-workout your body is absorbing nutrients to refuel, while building and repairing muscle and blood vessels

Wear Compression Clothing

At one time it was just for the pros and folks with medical issues, but in the last decade, compression clothing has seen a huge jump in popularity among every-day athletes. Recent studies show that donning compression clothing during workouts can prevent muscle soreness and, in some cases, injury too.

Take Magnesium

Magnesium is the second most abundant element in human cells and plays a major role in bodily functions, but it’s also an electrolyte, which helps ensure proper muscle and nerve function. Because magnesium is a light muscle relaxer, it helps reduce muscle pain and soreness, while also reducing muscle cramps and blood pressure.

Get a Light Massage
Massages are proven to reduce inflammation while loosening and repairing muscles as well as prevent soreness? Studies show that light massage to muscles within three hours of being worked can prevent or significantly reduce soreness. Massage is great for all-around muscle health as well as nerve pain, headaches, anxiety, insomnia and stress. Remember to hydrate post-massage as toxins are released into the body during your rub down.

Check back next week to find out how to treat muscle soreness.

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