Girl celebrating on an iROCKER Stand Up Paddle Board
We’ve been talking quite a bit lately about getting that beach body back in tip-top shape before summer. How’s it going on your end?
Over here at iROCKER, we are amping up our time on the water, going out twice a day since Old Man Winter finally took a hike. We start early before the sun comes up, giving everyone plenty of time to shower off before work. We hit the water again between work and happy hour (talk about incentive) and then we head home for salt baths and hot pads.
Don’t get me wrong. All of this extra SUP time is definitely paying off. I see the results in my abs, shoulders and thighs. Plus, my tan is a little ahead of schedule. (Don’t worry, we use plenty of ocean-friendly sunscreen and gear up to protect our skin.) But I’m feeling it, though.
I’m not embarrassed to admit my body is begging for a little pampering. Unfortunately, too much winter time on the couch is punishing me with aches and pains I’ve never felt before. I’m not exaggerating when I tell you that taking the steps to my third floor office is the worst part of my day right now. Ouch.
So I called my favorite massage therapist and asked for her top tips for soothing sore SUP muscles on your own without meds. I love these ideas and you will, too. Plus, they work. I’m proof.
- Take Oral Turmeric Curcumin. You can get this at just about any local health food store, pharmacy or big box grocery store. Why is it so easy to find? It works! A recent study of regular oral curcumin intake after intense exercise led to documented moderate-to-large reduction in pain and improved athletic performance. I tried it and can totally back this up.
To get started with oral turmeric curcumin, determine your dosage. There are many forms of turmeric, including crushed root, dried powder and pre-packaged supplement pill form. Here’s the recommended daily dose from our favorite source for all things turmeric:
Turmeric for Health Ideal Dose Chart Graphic
- Stretch. You probably already know this but as great as a good stretch is before a SUP sesh, a great stretch after is a lovely way to give some love to those hard-working muscles. My favorites are Child’s Pose and Downward Dog because, well, they’re relatively simple to manage and they feel good.
Codyapp Yoga Poses to Ease Post Workout Muscle Soreness: Child’s Pose
To get into Child’s Pose, sit on the ground with your knees apart and folded under your body. Next, lean forward to rest your forehead on the ground with your arms at your sides. To maximize the stretch, reach your arms out forward. You’ll feel it, believe me.
Codyapp Yoga Poses to Ease Post Workout Muscle Soreness: Downward Dog Pose
Downward Dog takes a little more effort but it’s worth it and can wake you back up after being coddled by the bliss of Child’s Pose. To do it, stand with your feet together, bend at the waist and place your palms on the floor directly in front of you. Rock back and forth, shifting your weight from your feet to your hands and back again. You should feel a good stretch through your legs and back.
Double bonus: you can do these yoga stretches on your iROCKER, people!
- Get a Massage. I know it’s tough but you’ve earned it. Studies prove that massage reduces inflammation and promotes muscle repair after the strenuous workout. However, not all massage is created equal. A pre-workout massage is very different from a post-workout massage, so you’ll want to find a qualified licensed massage therapist who knows the difference and specializes in post-workout massage.
A post-workout massage might not feel so great during your massage session. This is because it puts heavier pressure on layers of muscles and other deep tissues that may be sore or damaged after a vigorous SUP session. However, it gets your blood flowing to speed up muscle repair, improve oxygen flow and ease aches and pains after your massage. Try it. You’ll like it.
What are your favorite ways to ease post-SUP aches and pains? We would love to know about them! Please use the fields below to give us your best tips for feeling great after a-rockin’ SUP workout.