Sore muscles are a common complaint after cheer practice and when it gets closer to competition your train more and more but have less time to recover. Here are CFHTT tips that we used to help with recovery for muscle soreness. Please always consultant your GP before trying out these tips
The best way to deal with sore muscles is to allow your body to naturally heal this normally takes two to four days for total pain relief but healing time may vary depending on the individual.
CAUSES OF SORE MUSCLES
The reason we get muscle soreness is because of overexertion which causes tiny microscopic tears that occur in the muscle as a result of high intensity exercise (such as repetitive stunting, jumps , tumbles , motions etc. Our muscles require time to repair to be bigger and stronger muscle then before so it can handle the pressure being put on it.
Here are some tips and tricks to help aid recovery
Get plenty of sleep – The body needs time to recover and the best time to do this is when you’re a sleep, allowing your body to completely focus on repairing your muscles. Preferable you want your body to get 8+ hours sleep but we all lead busy lives so just get as much as possible
Have a good soak – Having a bath after practice helps prevent muscle soreness. Here’s a tip have a hot bath and stay in there until the bath goes cool. Having a bath will decrease muscle inflammation, flush toxins out of your muscles, improve nerve function, and relax you.
Get a Massage –. This should be a ritual to me every cheerleader after hard core cheer session to aid in the reduction of pain, stress relief and help with muscle relaxation. Most people don’t have the luxury of getting professional massages so we suggest getting an electric massage machine which is amazing and we would advise anyone to invest in.
Light exercise – CFHTT has never believed that you should completely stop exercise when your sore just tone it down. Gentle activity like walking keeps the body mobile
Drink plenty of fluid aka WATER – This should go without saying that you need to keep your body fully hydrated, We don’t know anyone who doesn’t drink anything other than water at practice nothing beats it in my opinion.
Fuel you’re Engine – Your body is like an engine you have to fuel it right or it’s not going to run properly. You have to make sure before you go to training you eat correctly because whatever you eat before training is what is going to fuel you’re through your cheer practice. Remember you’re going to be doing hard core training; a packet of crisp isn’t going to cut it. Eating a properly balanced diet of fruits, vegetables and protein can help prevent muscle injury when your body is lacking in essential nutrients, the muscles are weaker.
Warm-up and Cool down properly – This should go without saying making sure you fully warm up and cool down your body is essential not only to help prevent muscle soreness but stop injury.
Full-body Warm-up is need to raise your bodies temperature which in turn will allow you stretch your muscle safely and fully for the exercise you’re are about to do. We see to many people doing a quick run and then start stretching and I know they are not warm. Furthermore you should always cool down; stopping exercise abruptly is not good for your body
We loved to hear what you guys do to prevent or aid muscle soreness