Jordan Sudberg’s Advice for Dealing with Muscle Soreness
When it comes to taking care of sore muscles, Jordan Sudberg is a seasoned professional. An expert in pain management and regenerative medicine, Dr. Sudberg is trained and certified in both ultrasound-guided injection and Visco supplementation. His personal experience as an athlete and competitor gave him firsthand knowledge of how important it is to restore muscle function and balance to the entire body after vigorous training and injury.
Sudberg’s advice on dealing with muscle soreness
The following information comes straight from Dr. Sudberg’s care of hundreds of patients, from middle-aged career individuals to professional athletes, caring for sore muscles is an essential part of restoring health and wellness to the body. Take these simple steps to experience lasting relief and optimal wellness:
Why do muscles get sore?
Muscle soreness after exercise is a clear indicator that damage to tissues has occurred. This micro-tearing triggers the body’s repair response by inciting inflammation at the site. Fluid build-up occurs in and around muscles, bringing with it that all-too-familiar sensation of pain and tightness that can set in anywhere from 12 to 24 hours post-workout.
While a certain amount of soreness is to be expected after putting stress on muscles, ongoing muscle soreness is a sign that the body is not repairing itself. Reducing downtime, stiffness, and soreness will be an essential part of returning to a workout regime. Take these steps to get back in the game sooner:
1. Hydrate
Staying hydrated is one of the most important aspects of muscle recovery. Water helps to keep fluid moving through the body, which eases inflammation, flushes out waste, and delivers vital nutrients to the body’s tissues.
2. Use a foam roller for deep tissue massage
SMR, or self-myofascial release, is a technique used to help release tension in muscle and connective tissue. A simple foam roller, lacrosse ball, or massage stick are effective tools for helping to keep fluids moving that would otherwise get trapped in muscle tissue after exercise. SMR can also improve circulation, delivering vital oxygen and nutrients to affected areas.
3. Eat within 30 minutes of a workout
Feeding muscles the vital nutrients they need to repair themselves is a great way to speed up the recovery process. Kickstart that recovery by ingesting 20-40 grams of protein and 20-40 grams of carbs into the body within 30 minutes of a workout. A simple serving of Greek yogurt, berries, and honey is a superior snack option.
4. Get good sleep
Sleep is a vital part of total health and wellness, and it is a necessary component of muscle recovery. REM sleep, in particular, helps to increase the body’s ability to synthesize protein, aiding the body in its own repair process. Experts recommend at least 6-8 hours of uninterrupted, quality sleep.
5. Stretch
Muscle contractions and stress are what cause soreness; combatting that with a countermeasure of stretching will restore balance to the body once more. Take it easy, however, as overstretching can tear muscle fibers just as easily as vigorous weight lifting or HIIT sessions.
6. Indulge in professional massage
As an occasional treat, get a professional massage on affected areas to help stimulate blood flow and soothe tired, sore muscles. A professional massage can also calm the mind, allowing for greater relaxation overall. As stress is reduced, the innate healing abilities of the body naturally take over, helping to facilitate an efficient recovery process.
7. See a doctor for persistent pain
If the above methods of pain management and reduction are not working, consider enlisting the help of a doctor to provide advice and a protocol for lasting healing. In some cases, abstaining from strenuous exercise will be needed as the body resets and repairs itself. Follow the recommendations of a trained specialist, trusting in this individual to provide a right path for the best outcome.
Dr. Jordan Sudberg: Finding solutions for optimal wellness
Jordan Sudberg‘s passion for optimal health and wellness is what drives him to find solutions that work for patients. From start to finish, his extensive training in muscular diagnostics and regenerative medicine make him the specialist to see for persistent muscle pain. Make an appointment today and see what a difference quality care can make.