Most people who love their workouts would agree that there is nothing more satisfying than a vigorous fitness routine. But the more intense your workout is, higher are the chances of your muscles getting sore. Fitness-related soreness is a common phenomenon and in the science world it’s commonly called as DOMS – delayed-onset muscle soreness.
Muscle soreness doesn’t necessarily set in immediately. There are times when this soreness kicks in after a day or two. This bitter-sweet pain reminds you of how hard you pushed your body during an exercise routine. However, what will really do a world of good is if you can recover from this soreness quickly, more so that you don’t delay your next routine owing to this pain.
There is no way you can avoid muscle soreness, but what you can do is bounce back with ease.
Treat your muscles during your workout
One of the best ways to reduce the amount of soreness post a workout is by adding some important elements of exercising before and during a workout.
- Always remember to stretch before and after an exercise routine. Most people avoid this basic and most important aspect of exercising. Using several dynamic stretches always warms up and cools down your body’s muscles for the good.
- One of the most common mistakes people make is they jump on to weight training without giving their muscles the much-needed warm up. Always perform a 10 minute-cardio routine before starting your weight training regime. You don’t need to necessarily start on the treadmill, even a couple of push-ups and pull-ups would do good.
- Don’t forget to hydrate your body sufficiently before, throughout and after a workout. Avoid sipping on sports/energy drinks. Water is the best choice.
- Ensure that you perform your exercises with the correct form. Carry out your exercise with the right posture and the right amount of weight. Don’t over strain ever. Push your body as much as it can take. Overdoing will only harm your body.
Treat your muscles after a workout
After an intense workout, there are certain things which you can do to ensure speedy recovery from sore muscles.
- Don’t slouch onto a couch immediately after a workout. One of the best ways to recover from muscle soreness is to jump in an ice bath. If you’re someone who performs intense workouts, this is one the quickest and most effective ways of treating sore muscles. If you’re not well-equipped with an ice bath, then using an ice bag would also help.
- Another way to treat your sore muscle is to use a heating pad or heat source a few hours after your workout. Exercises lead to muscle tightness which in turn causes pain. And so using a heat source will stimulate your blood flow and help loosen those sore muscles.
- Eat a bowl of pineapple or tart cherries. Bromelain, an enzyme found in these fruits has anti-inflammatory benefits and reduces the soreness of your muscles. Even popping a bromelain supplement is not a bad idea, but having a natural source is more beneficial.
- One of the best ways to recover from muscles soreness is to use the same muscles in a non-resistance way the next day. For example, if you have slight soreness in your thigh muscle, then got for a walk the next day to loosen those muscles.
- One of the most widely used forms of muscle soreness treatment is massage. Indulging in a relaxing massage followed by a steam bath is one of the most awesome ways of easing muscle soreness. It not only takes care of your pain, but also rejuvenates your body and mind.
Remember, soreness doesn’t equal to growth. Soreness is not an indicator of performance. Yes we all know that something feels good about being sore. It makes you feel like you’ve done something well. But just because you get that feeling, this doesn’t give you the right to go back to the gym and do some crazy workouts to get more sore!