I answer a question to help Jared address sore adductors from his stretching and strengthening practice.
This answer can be applied to relieve soreness from any area of your body that you might be experiencing from your flexibility training / strength training.
I’ve found these strategies dramatically relieve muscle soreness, so you can move better, faster.
First, let’s take a look at Jared’s flexibility training journey over the last 30 days.
Jared’s 30 Day Flexibility + Strength Progress
Hey Benny. Had my 30 day test day today in the Embodied Flexibility Program.
Here’s one of the moves taught in the Embodied Flexibility program – The Tiger Stance Stretch. It shows some of Jared’s progress.
You’ll see how quickly the body can improve, when you’ve got an approach that works. And this is only in 30 days.
While Jared has made some excellent improvements, every journey has some bumps in the road …
Jared: I was pretty happy with my progression, especially the crescent lunge position.
- Day 1: I could barely extend at the lumbar (lower back), and couldn’t hold my knee off the ground for more then half a second,
- Day 30: I can hold the position quite steadily with my knee up for an extended period of time.
This may not look like much on the surface, but give it a try for yourself and you’ll notice it’s quite a big improvement. Remember results in your flexibility training are just as much about what’s going on inside your body, as what you see on the outside.
At Movement Monk we’re about creating deep physical connection you feel every moment. We believe your internal well-being is more important than stretching beyond your limits for that ‘perfect’ Instagram pic.
Jared’s Challenge: Adductor Soreness
The one move I still struggle with is the straddle split.
I feel that my groin is still quite sore from my daily practices, so found it hard to split far enough to get my hands underneath me whilst flexing forward.
Do you have any tips to help eradicate that soreness in the groin?
I’ve been trying to stretch it, but I fear that if I stretch it too much outside of my daily practice, it will interfere with the contracted stretches that have been making me stronger and more stable.
Ola Jared, thanks for your question.
Here’s the essentials to help improve your recovery and reduce your muscle soreness to further enhance your progress.
1. Reduce intensity
Continue your practice, but just go to 40-50% of your max, until soreness subsides. This helps to increase blood flow to the area of soreness, but doesn’t break the tissue down further.
2. Take a day or two of active rest
- Go for a walk, swim, play.
- Crawl around like an animal.
- Climb some trees.
- Get out and explore your body in natural environments, without any ideas of training.
3. Cold shower / ice bath
The key to the effectiveness of these is to relax while you’re doing it. The shivering response helps to flush blood through the body and expel accumulated waste products.
4. Super oxygen breathing
- Take 10-30 big deep breaths, then hold your breath until gasp reflex.
- Relax for a moment, then repeat X 3-5 rounds.
- This helps to dramatically increase blood flow around your body.
- I teach this process in great detail in Phase 2 of the Tension Release Technique.
5. Standing practice
- When performed correctly, standing meditation dramatically enhances blood flow and connection throughout the whole body.
- Stand for 10-30 mins, allow your body to relax and feel the heat 😉
Hope that helps you guys.
Over to you …
What’s your favourite practice to speed recovery / reduce soreness?