We’ve all been there. Coach prescribes some heavy squats in your WOD and all of a sudden you can’t walk for days. Your in luck though, as there are some time tested ways for you to decrease that muscle soreness and get back in the gym the next day!
The first thing any athlete should do once they’ve had a heavy leg day is to work out all of the compounds that have been created from muscle use as they are breaking down. This will also help to get blood into your legs and help get recovery compounds to the area. A great way to do this is to hop on an air-bike for 5-10 minutes after your workout. You’ll be amazed at what just doing this will do for your soreness the next few days!
Kneeling Quad Stretch
One of the greatest ways to stretch out your quads is the kneeling quad stretch. Start off by sitting on both legs on the floor (if it hurts your ankles to sit like this, put a towel underneath them). From this position you will want to lean back as far as you can go by supporting yourself with your hands. You can also place a wall ball behind you and lean against it for support. Hold this position for one minute or for as long as you are able to if not a minute. As you do this more and more you will be able to remove the towel under your ankles and lean farther back until your back can touch the ground.
For this stretch you will need a foam roller to get started. Start by laying on the ground and placing the foam roller underneath one of your quads. Rest your forearms on the ground in front of you. If this is too painful on your quads put more of your weight on your forearms and slightly lift you butt into the air. From this position you are going to want to roll the foam roller across your quad at a rhythmic rate of approximately 50 movements per minute. Do this for one minute on one side then switch to the other side and repeat!
Do these few stretches right after your heavy leg day and your quads will thank you for the rest of the week. No longer will you be the one complaining that you are sore the next day! Give those quads some love and help out your recovery!