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How can I calm down after a late workout?

The question

When I play sports until late at night, I am often too hyper and too sore to sleep. Is there anything you can suggest that could calm down my body and mind after a late workout?

The answer

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An Epsom salt bath is extremely relaxing.

But if you're not a bath person, you can use a foam roller to help you relax and release your achy muscles. It's a long, cylindrical object made of dense foam. You can buy one at most fitness or running stores.

Try these three exercises:

1. Lie on your back lengthwise along the roll. Arms by your side, palms up. Start by closing your eyes and just breathing.

2. Open your eyes and start to arc your arms along the floor as if you are making a snow angel. Keep your arms as close to the floor as your body will comfortably allow. Do 10-15 reps.

3. Next, bend your elbows and make circles with your shoulder blades. Do 10 reps in both directions.

Trainer's Tip: If you have particularly tight muscles that keep you awake, use the roller to massage them. Lay your sore body part on the roller, then move the roller forward and back on the muscle.

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For example, to massage your calves, sit on the floor with the roller under your lower legs, perpendicular to your body. Lift your bum and roll your calves forward and back on the roller. Stop and hold the roller on any tender parts of the muscle. Roll for between 30 seconds and two minutes.





Send certified personal trainer Kathleen Trotter your questions at trainer@globeandmail.com. She will answer select questions, which could appear in The Globe and Mail and/or on The Globe and Mail web site. Your name will not be published if your question is chosen.

Read more Q&As from Kathleen Trotter

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The content provided in The Globe and Mail's Ask a Health Expert centre is for information purposes only and is neither intended to be relied upon nor to be a substitute for professional medical advice, diagnosis or treatment.

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