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After starting high intensity fitness workouts you might expect some muscle soreness within 24 to 48 hours after the workout.
Especially with EMS you will feel your muscles quite intensely the first couple of sessions.
Everyone describes it as a good kind of sore however and sometimes even as awesome.
(Don’t feel any soreness? Not to worry, soreness is a poor indicator of how effective your workout was. You will still see results!)
Here are some tips to help you soothe your muscle discomfort and get you comfortably through the week! You don’t have to try all of them, but see what works for you.

DRINKING

  1. Drink plenty of water (at least 2 litres per day) in days to come. Want to know more why drinking is so important and how much is enough or too much? Read our ‘’drinking water blog’’.
  2. Drink 1-2 cups of caffeinated coffee before your workout. Studies have shown this can reduce your normal muscle soreness by half!
  3. Directly after your workout it is recommended to drink a sports drink to replenish your electrolytes, helping your muscles recover.

NUTRITION

  1. Try to eat foods high in calcium, magnesium and potassium in the days after your workout. This will help your recovery.
  2. Try to eat a form of protein within 1 minutes of your workout. It not only helps the recovery but helps build your muscles, allowing you to get the most out of your workout!

SUPPLEMENTS

  1. Vitamin B supplements help repair muscle micro damage
  2. A good multivitamin can help with your calcium and magnesium intake
  3. In case of cramps or overall discomfort consider taking a bath for 20 minutes with ¾ of magnesium flakes.
    At the studio we stock an amazing recovery magnesium spray, that will provide instant relief when sprayed on the sore muscle and will increase the bloodflow too.

OTHER

  1. Low intensity cardiac workout like walking or a hike can stretch and help circulation, or an EMS cardio session (the massage setting)
  2. Stretching (Need inspiration? Check out our ‘’stretching guide blog’’.)
  3. Deep tissue massage
  4. Cold packs rather than hot baths
  5. Ibuprofen or Arnica ointment

Do you have any tips that helps you with your muscle soreness? We love to share your experience with other trainees, so please feel invited to share them with your PT or FITIN20 manager!