Are you planning to get back into shape? Then, you need to follow a good workout routine along with a diet to see results.
After the first day of the workout, you can feel soreness in your muscles. Unlike popular thought, sore muscles may not mean you have worked out well. It only means you have exerted your body too hard or your body has completed some new workouts.
Soreness can trigger discomfort that may make you put off working out. You need to understand why you have developed soreness.
It will help you take the necessary steps to avoid pain. So, you can focus on your weight loss or wellness goals.
About Muscle Soreness
Most people feel soreness after a workout due to developing a condition known as DOMS (Delayed-onset-muscle soreness). It is the condition making you feel the burn in the muscles.
Why do you experience soreness? Intense exercise can lead to micro-tears developing in the muscle tissues. These micro-tears can cause a burning sensation twelve to twenty-four hours after an intense workout session.
DOMS can cause symptoms in the affected areas like:
• Stiffness
• Slight swelling
• Increased tenderness
• Reduced range of motion
• Reduced strength
Your body tries to heal the micro-tears without any assistance. But, taking the necessary steps after the workout can lower soreness. It may ease burning sensation or discomfort while your muscles heal.
In some cases, soreness can make you feel uncomfortable. See a professional to check if you developed any damage to the muscles.
Going to the best chiropractor in Dubai can help you detect the problem and get the ideal solution to overcome it. You can also try some simple tips suggested to reduce soreness.
Reduce Muscles Soreness With Simple Tricks
If you feel discomfort after your workout, try some steps at home. Remember, the tips may or may not work for you. Getting professional advice can prevent any complications.
Stretch
After a good workout, stretching your muscles can act as the first line of defense against developing soreness. During the training, the muscles in your body tend to contract.
It results in the muscle fiber getting shorter. Stretching can lengthen the shortened muscle fibers. Hence, it may promote mobility and better recovery from pain.
Use A Foam Roll
According to a study, using a foam roller after a workout may significantly reduce the possibility of developing DOMS. Foam rolling can massage the sore muscles by alleviating the trigger points. It is a self-myofascial release reducing pain through pressure.
You can also locate any tender muscle areas using the foam roller. Using a foam roller may help prevent any injuries while boosting the range of motion. You can give five rolls to each major muscle group after the workout to see results.
Massaging The Sore Spots
Massage may aid in the healing of the damaged muscle fibers. Wondering how? Massage can increase blood circulation. Boosted blood circulation may provide the necessary oxygen and nutrients to the sore area.
It may help with repairing the micro-tears that can reduce pain and inflammation. Massaging the sore areas can work well on relieving the tightness developed in the area. It may restore blood flow and offer relaxation to the muscles.
Hydrate During And After Workout
While it seems obvious, drinking water may help with speedy muscle recovery. Water may keep the fluid moving through the body. Hence, it may aid in easing inflammation.
It also delivers the necessary nutrients needed for the muscles for a speedy recovery. Water also flushes out the waste products from the body. But, do you know when to drink water to prevent dehydration and worsening of DOM?
Most people fail to determine when their body has become dehydrated. You can drink water before and after a workout session to prevent dehydration.
Keep Moving
After the workout, you may ache everywhere. The last thing you wish to do with soreness is to keep moving. But, light exercise may help pain relief. It may also ease your sore muscles with light movement.
Fitness experts call such activity Active Recovery. A small walk, gentle yoga poses, simple hiking, or climbing few stairs may come under active recovery activities.
Any motion keeping the heartbeat below 140 beats/minute may come under the classification of active recovery. You may feel pain for a few minutes when you start active recovery.
Once the blood flows, your muscle can get warmed up. Then, you may feel better.
Sleep Well
Sleep is a powerful tool for easing sore muscles and ensuring fast recovery. Good sleep also is a key to a healthy lifestyle.
Do you know your body produces muscle-building chemicals like HGH (Human Growth Hormone) naturally in deep stages of sleep?
You need to sleep for at least seven hours a day to help the body recover and rejuvenate. Sleeping well may regenerate the body. Hence, it helps the body with restoring, rebuilding, and adapting.
Developing a good sleep pattern will also help lose fat in the long term. It also aids in gaining muscles.
***
Aches and pains are a normal part of human life. DOMS is the alert by the body indicating the exertion suffered by the muscles.
You can try the tips suggested here to feel comfortable. But, never ignore the message from the body and push too hard.
