Muscle soreness is a price that comes from a vigorous fitness routine. While some people would like to believe its good pain, the truth is that no one wants to deal with weak and swollen muscles after an intense workout.
What Are Sore Muscles?
Fitness-related muscle soreness is also known as delayed onset muscle soreness sore muscles occur when microscopic tears within the muscle tissue which occurs after a vigorous exercise activity.
Muscle soreness is how the body responds to remind one not to over-train as the body heals itself. Increasing the intensity of a fitness regimen or suddenly changing one workout routine can cause sore muscles.
The good news is that sore muscles heal with time. Here are some tips on how to relieve sore muscles after a workout:
1. Stretch
Working out contracts the muscles and this makes the muscle fibers short. It’s recommended to stretch after a good workout to reduce sore muscles as well as encourage mobility. A stretch and a warm up before a workout also prepares the body for exercise and reduces the effects of muscle soreness. Some examples of stretches include walking lunges and swinging the legs.
2. Eat Right
While watching what one eats is critical when trying to maintain a healthy weight, it’s also important to ensure that one is consuming enough fats, carbohydrates, and proteins. All these food groups play a significant role in maintaining and repairing muscles. The diet should also have enough amino acids as they are the building blocks that the body needs. Protein supplements also work to fight post-workout pain.
3. Hydrate
Dehydration of the worst enemy as the cells require water when it comes to recovery. A bottle of 24 oz. bottle of water for every hour of exercise is advised. Clear urine is an indication of a well-hydrated body.
4. Ice It
Soreness is usually experienced the next day. To help curb this, take an ice bath to stave off the soreness immediately after a workout. Ice water helps to decrease the inflammation associated with sore muscles. Moreover, it speeds up healing. Take a waterproof bag and put some crushed ice in it. Wrap it in a towel and place it on the achy muscles.
5. Move
Moving is the last thing anyone wants to do when they have sore muscles. However, this is what’s needed. There are workouts designed to help the body deal with soreness. An easy hike or yoga are excellent recovery workout options. Avoid over-exertion to promote healing.
6. Foam Roller
Using a foam roller to massage achy areas can relieve sore muscles. Foam rollers increase blood flow to the muscles through the pressure applied. Each muscle group needs five rolls. Start with the calves and go up. Spend more time on the sore areas.
Sore muscles are common whether one is an amateur or a professional athlete. The best way to reduce sore muscles is to slowly build into an intense activity for those starting out. Stretching and pre-exercise warm-up prepares the body for the exercise and helps to reduce inflammation. Eat foods high in fatty acids, proteins, and carbohydrates to help build and repair muscles.
