If your muscles feel tense after a workout, don’t be alarmed. It is a good sign indicating that you are working the muscles as required. And thankfully, the more you get used to your workout, the less sore your muscles will be, meaning you will become stronger. Still, muscle soreness is quite unpleasant. Therefore, this post contains several ways to prevent or deal with discomfort.
Stretch
Stretching before a workout is as important as the workout. Not only does it mentally prepare you for the task ahead, but it also increases blood flow, preventing muscle rigidity.
Additionally, proper pre-workout stretching prevents your muscles from injury. Try to get right into your workout after the stretching session for the best results. Failure to which your blood flow will return to normal, leading to post-workout muscle soreness.
Get Enough Sleep
The body works to restore, repair and build muscles when you are sleeping. Therefore, getting 7-8 hours of sleep every day, especially after a workout, is imperative to ease or prevent muscle soreness.
However, the results take time to come. Therefore, adhere to a sleep schedule days before you embark on your workout routine so that the body naturally prepares itself for the recovery days ahead.
Getting enough sleep has tons of benefits, including:
- Increases in protein synthesis that goes toward repairing damaged muscles.
- Increased production of the human growth hormone that is useful for muscle growth, etc.
Alternate High-Intensity Workouts With Low-Intensity Ones
While the last thing you want to do after a high-intensity workout is work out some more, it might be what you need. However, rest days are essential. So it would be best to do low-intensity workouts such as yoga, walking, etc.
Any exercise increases blood circulation, meaning the sore muscles will receive an influx of oxygen and nutrients needed for muscle repair. For the best result, focus your low-intensity workout on a different muscle group every other day. This way, you give the muscle time to recover.
Avoid NSAIDs
It is normal to reach for an over-the-counter painkiller in the hopes that it will help reduce muscle soreness, but that is not advisable. According to a recent study, NSAIDs such as ibuprofen contribute negatively to muscle recovery in the long span. While the pain will decrease slightly, your muscles will take longer to heal.
Alternatively, you should reach for fruits and vegetables with anti-inflammatory properties, like watermelon. However, experts have yet to determine whether the results will be of any significance, as there is little to no research on the matter.
Eat Healthily
The body requires certain nutrients for muscle repair, so you must eat healthily. Observing a balanced diet throughout your workout sessions is essential for maximum results. That aside, you need to eat at least 30 grams of protein and 40 grams of carbohydrates per 60-minute workout, pre and post-workout.
Protein produces amino acids, which help to repair muscles. On the other hand, carbohydrates give you the necessary energy needed for the workout. In addition, they replenish the energy you have already used up. And finally, the fats in food help lubricate your muscles to increase mobility.
For the best results, supplement these foods with healthy snacks. Besides less soreness, you will also see an increase in performance.
Get a Massage
A good massage feels relaxing and helps alleviate DOMS (Delayed onset of muscle soreness). A good masseuse will work through the tight knots in your muscles, allowing blood to flow to the problem area.
Subsequently, it also helps push excess fluid into your lymphatic system, making you feel lighter and more relaxed. Massages stimulate mitochondria which usually break down into glucose, thus resulting in increased energy.
To improve your results, have your masseuse rub tropical blams with anti-inflammatory ingredients onto your problem areas after the massage. Although the balm will not reach the sore muscles, it will create a pleasant tingling or cooling effect that gives you something to focus on besides sore muscles.
Hydrate
Hydration is vital when it comes to exercising. Not drinking enough water makes your muscles sore after working out, and the feeling can last longer than average. Ensure you hydrate before feeling thirsty. Thirst is the brain’s way of warning the body you are dehydrated, which you should prevent from happening post-workout.
Hydrate in 20 to 30-minute intervals. As a general rule of thumb, you must drink at least 8 ounces of water for every pound lost, which is quite hard to keep track of. So, always drink more water than you think you need.
Enough hydration helps flush out waste products and transfer nutrients to your problematic muscles.
Use Foam Rollers
A foam roller is a self-myofascial release tool that helps release tension in your muscles and connecting tissue. Many people prefer it to a massage gun because it is cheaper. For the best results, use a foam roller immediately after your workout to ensure no fluid will accumulate in your muscles, inadvertently causing muscle soreness.
Heat Therapy
Heat therapy helps relax tight muscles by increasing blood circulation to the area. Heat causes blood vessels to expand, which increases blood flow, thus reducing soreness.
However, this therapy is risky as it may cause burns and other injuries if not done correctly. Therefore, you must conduct the treatment carefully. Below are some ways you can experience heat therapy:
- Placing heat packs on the problem area for 20 minutes.
- Taking a warm bath.
- Sitting under an infrared heat lamp.
- Placing a warm (not hot) towel on the problematic area.
Conclusion
Muscle soreness is one of the unpleasant effects of working out. However, it indicates that your muscles have been put to work, which is the goal. The above tips help reduce discomfort before your body adapts to the changes. Remember that you may need to try a few of these remedies since all bodies are different and, thus, will have varied reactions.
