8 Ways To Ease Post-Workout Muscle Soreness If you’ve ever hiked to the top of a mountain, run farther than you thought you would, or carried a child around the Detroit Zoo, you’ve probably felt muscle soreness after your workout.
When you work your body too hard, you often end up with sore muscles.
When muscles are put through forces that cause tiny tears in their fibres, they grow and get stronger.
Fluid rushes to the area to flush out the damaged cells and build new, stronger muscle cells, which can be painful.
The pain is called delayed onset muscle soreness, or DOMS, and there’s nothing to worry about.
In fact, if your muscles hurt 12 to 48 hours after a workout, it means that they are getting used to your fitness routine.
What’s wrong? If your muscles hurt too much, it can limit how far you can move.
Even though there is no surefire way to keep muscles from getting sore, the following 8 tips may help during the recovery process:
8 Ways To Ease Post-Workout Muscle Soreness
Your body needs protein to fix up muscles, carbs to give you energy for your next workout, and healthy fats to keep your joints moving smoothly. So it’s important to eat before and after you exercise.
Eat quinoa with steamed vegetables and chicken or peanut butter toast with an apple before or after a workout. Don’t let yourself go hungry!
Dehydration is one of the worst things you can do to help your muscles heal. You need fluid to flush out a damaged muscle.
As a general rule, you should drink 8 ounces of water for every 15 to 30 minutes you work out.
If you skip this important step, your pain will not only feel worse, but it will also last longer.
Here’s what: Step on a scale before your workout and after it. Did you lose weight? For every pound you lose, drink 8 ounces of water.
Before you work out, stretch your muscles for 10 to 15 minutes with some stretching exercises. Then, do some easy aerobic activity (a slow jog or a brisk walk).
Make sure that the muscles you’re working out that day get a lot of blood. If you’re running in cold weather, the muscles should feel warm.
This strategy will not only keep you from getting hurt, but it will also prepare your muscles for rebuilding after exercise.
If you switch the order of your warm-up and cool-down, you’ll have a good one.
Taking the time to slow down your workout instead of stopping it all at once can help keep fluid from building up in your muscles and joints.
Also, if your heart is really beating fast, a 10- to 15-minute cool down will help you breathe normally again.
Rub yourself down
A tight muscle can feel better when you massage it. When you work through the knots, the muscle relaxes on its own.
It also sends blood to the area and moves fluid out of the body, which speeds up the healing process. In addition, it feels good!
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BenGay, Traumeel, Tiger Balm, and other topical ointments don’t go deep enough to reach the muscle, but they do have ingredients that cool, numb, and tingle.
If your muscles are really sore, the coolness can make the pain go away, but it doesn’t help your muscles heal any faster.
Put it on
By applying pressure with a foam roller, which is a long, cylinder-shaped tool, you can get more blood to your muscles. Think of it as a cheap way to massage your muscles deeply.
By rolling slowly over areas of tension, you can help loosen up tight muscles and speed up the process of healing and getting better.
After your workout, use a foam roller for 10 to 15 minutes before you start stretching. When the muscle is less tight, you can stretch it farther than if it’s still tight.
Exercise may seem like a bad idea when your muscles are already hurting.
But research shows that light activity keeps the blood moving and speeds up the body’s ability to get rid of waste and chemicals that cause muscle pain.
If you’d rather watch a game than run a marathon, you should expect some muscle soreness when you start a new exercise routine. But don’t let achy muscles scare you.
When you first start working out, it’s normal for your muscles to hurt. But as time goes on, your body will change and your muscles will get stronger, so you’ll get sore less often.
Still, it’s important to know the difference between regular muscle soreness and an injury caused by overuse.
If it hurts to move your arms and legs after a few days, you may have hurt yourself and should call your doctor.