If yesterday’s workout is making your muscles sore, then it’s probably a good sign. Long and intensive workout sessions at your favourite gym, normally cause micro-tearing and damage to the muscle fibers. Our body reacts to the shock caused by the workout and starts repairing the muscles. The body creates inflammation in the muscles, which we feel as soreness.
The repair process usually starts from 8 to 12 hours after a workout and lasts around 48 to 72 hours. But you dont have to suffer from the soreness for such a long time. There are a few ways you can follow to relieve your muscles faster than before.
Here are a few ways that can help you reduce muscle soreness.
Keeping your body hydrated is one of the most common pieces of advice you might hear during your fitness journey. And it definitely works. Water helps nutrients move through your body and reduces muscle inflammation. Keep your water intake consistent during the workout, or for better results, add lemon water to your workout routine. Lemon water contains potassium which is considered an electrolyte. It remove harmful toxins from the body and avoid muscle soreness and cramps. Not only that it also helps you lose weight in your fitness journey.
On average, a man’s body requires 3.7 litres of water, and a woman’s body requires 2.7 litres of water. However, the water requirement can vary from person to person.
Use a massage roller right after an intensive workout to release tension in connecting muscles and tissues. This help reduces the intensity of muscle soreness to some degree. Massage rollers also help you achieve an improved range of motion for targeted muscles. Also improves blood circulation to deliver nutrients to the torn muscles. If you are ready to try a massage roller, start with a softer one instead of choosing a hard massage roller.
You might feel low energy in your body after a workout. Eating right after the workout is the best thing you can do to refuel your body. It is best advised to eat within half an hour after the workout. Also, try to eat nutrient-rich food that aligns perfectly with your fitness goal. Try to keep a balance between protein, fat, and carbohydrates in your diet.
Mainly your body needs protein sources to do the repair job and rebuild your muscles. If for some reason, your body is not getting enough protein, then you might choose to get protein supplements to fulfil your requirements.
To get started with muscle recovery, your body needs 20 to 30 grams of protein with 20 to 30 grams of carbohydrates right after the exercise. You can have more later on as time passes by. The goal is to provide as many nutrients as required before you go to bed.
Sleeping is probably the best part of the day, right? Who doesn’t like napping? A sound sleep after a busy day gives your body the much-needed time to repair all the wear and tear that happen throughout the day. This is the case with workouts too. Your goal here is to get 7 to 8 hours of sound sleep. Once your body has enough nutrients, give it some recovery time to do the muscle repairs.
Decreasing the intensity of the workout the next day can be an effective way to reduce the soreness. If you find your muscles are still sore after yesterday’s workout, it is better to go for a lighter workout. This saves your muscles from intensive strain and pressure caused by the workout. Don’t forget to warm up your body and do a little stretching before your start the exercise. The goal here is to avoid working out the same muscle group the next day too.
You may be tempted to use anti-inflammatory medicine to relieve your sore muscles, but that doesn’t happen in a normal scenario. If your muscle soreness continues for a week or more, then you might need to visit a medical expert. After a detailed examination, you may get a prescription to use painkillers in an effective routine. You should not be getting anti-inflammatory medicines on your own. It might pose a negative effect on your workout routine. A study was conducted for a controlled group doing exercises and taking painkillers. The study indicates that the dosage of painkillers reduces muscle-building and strength factors in youngsters.
Limit your muscle soreness by working out within your strength range. You may get training from a reputed gym or training centre to understand the basics of workout and how to stay on track throughout your fitness journey.
Overworking your muscles often leads to soreness. But this too can be solved with the above-mentioned ways. The most important factor is your nutrition and rest time to recover your muscles. Hydration plays a vital role in improving blood flow and providing nutrients where required. In short, you need to follow a complete routine to gain muscle, lose weight and avoid your muscles from getting sore.