Be it an end to your sedentary lifestyle or be it an endless effort to build and maintain those huge muscles, sore muscles will absolutely hinder your way to success.
What can you do about it? Can you prevent the ache? Can you heal the sore muscles real quick? The answer is YES!
Read on to find out how you can take control post-workout sore muscle pain.
What are Sore Muscles?
Before digging into the healing process, it is important to know the cause of sore muscles.
Are sore muscles caused due to the accumulation of lactic acid as a result of anaerobic respiration? No, the facts have changed.
Intense exercise puts extra pressure on muscle tissues which result in the release of micro-tears. It is due to minute muscle damage that causes inflammation, tenderness, stiffness, and apparently slight swelling of muscles.
It is named as delayed onset muscle soreness (DOMS). Symptoms of DOMS are felt in the exercised muscles after 12 to 24 hours of the workout session.
Can We Prevent Post-Workout Sore Muscles?
DOMS hinders normal body movement and, therefore, hinders your way to complete daily tasks. Sore muscles can heal within 2 to 3 days of initial workout, but you cannot waste that amount of time.
In case you have to follow an intense workout routine for building up your muscles, you cannot stop because of the ache.
Moreover, we all desire to get back on our feet and continue our daily tasks, so here are some tips and tricks to employ during the workout to prevent sore muscles:
1. Warm-Up before Beginning
Prepare your muscles before heavy workout such as weight-lifting to prevent great muscle damage. Stretch your body for a while and amp up your body heat to protect against muscle damage.
2. Cool Down before Finishing
Stretch well before finishing the session to prevent stiffness of muscles. Give your muscles some time to relax properly.
3. Massage Gun
You can use a massage gun before or after your work-out to soothe the pain.
4. Stay Hydrated
Severe cramps and inflammation due to muscle soreness are kept at bay by keeping yourself hydrated. No energy drinks and juices out there can beat the miracle of a glass of water.
5. Maintain the Right Posture
During exercise, it is imperative to keep the right posture. You can avoid sore muscles by maintaining your posture right and choosing your weights correctly. Lifting weights more than your present capacity will surely hurt your fibrous muscle tissues.
6 Quick Fixes for Sore Muscles That Really Work
If you forgot to take the preventive measure during a workout, there is no need to pull out your hair out of pain. There are many other ways to subdue the muscle ache and speed up the healing process:
1. Keep Moving and Stretching Your Body
Giving up is not an option. Stretch your muscles well after work out to speed up the recovery process. Keep moving your body even if the ache is there to promote normal blood flow and quicken the healing time.
2. Increase Your Protein Dose
Protein-rich foods are necessary after work-out and before bedtime to speed up the healing process. Protein synthesis increases at these two times which helps in quick-healing of sore muscles.
Also, make sure that you are getting enough healthy food that has adequate amounts of proteins, carbohydrates, and essential fats. They play a vital role in repairing muscles and warding off the pain.
3. Consume Omega-3 Fatty Acids
Omega-3 fatty acids are anti-inflammatory in action as well. Try to consume foods that are a rich source of omega-3 fatty acids such as salmon, avocado, walnuts, flax, etc. Do make these foods an essential part of your diet plan.
4. Use Ice Cubes
Icing and cold baths are two go-to options used by top-ranking athletes to ease the muscle soreness.
Inflammation is the root cause of your immobility and muscle stiffness. The icing is the most natural way to soothe inflamed areas.
It helps to ease regular movement of the muscles and lessen the swollenness in the aching muscles. Free movement, itself, promotes healing. Therefore, it’s a real quick-fix for sore muscles.
5. Take an Ice Bath
Athletes are usually recommended to take ice baths for 10 minutes after an intense work-out to prevent muscular pain.
Cold baths are effective in reducing the muscle soreness in comparison to complete rest time after a work-out session. Resting is a slow healing process that will take up to 2 days to heal your body ache.
Wouldn’t you try an ice bath after work-out? It can be as exciting as the ice-bucket challenge was!
6. Use Heating Pads
You can use heating pads on the painful areas to stimulate normal blood flow. Heating is another great way to speed up the healing process and ease your body movements.
Muscle stiffness causes pain and heating pads can help you heal quickly. You can carry gel pads with you that can easily be heated and used on aching muscles.
Keep moving in spite of the pain and use these simple tricks to fix the ache. These 6 quick-fixes are foolproof ways to ease the pain in your muscles after a workout.
Also, check out this article if you want to find out tools that can help you with sore muscles.