Many people think that muscles aches after exercising are an indication of an excellent workout. But this is a misconception and there is no connection between muscle soreness and the workout quality. In fact, these two don’t go hand in hand. Muscle soreness after a brutal workout means you have stretched yourself too much or you are doing a set of new workouts. Muscle soreness isn’t a necessity when you are working out. However, it can creep up on you at any time after a tense workout. The process is known as DOMS or Delayed-onset muscle soreness – which can take a toll on your muscles while they recover and rebuild after a workout session. There are many things that you could do in order to relieve muscle aches after exercising. This article provides information on how you recover from muscle aches after exercising.
It is important to know why you get muscle aches soon after a brutal workout session. Intense workouts will cause micro-tears in the fibers of your muscles. This could lead to DOMS or delayed onset muscle soreness. The process begins after 12 to 24 hours after you have completed a tense workout session. The soreness can linger 2-3 days. There are many symptoms of this condition such as reduced range of motion, stiffness, slight swelling, reduced strength in the affected tissues, and tenderness. Even if you do everything to avoid muscle soreness after exercising, there are times when the process sets in, and you cannot prevent it. The soreness may go away on its own within a couple of days. But if you like to speed up things, there are many tips to consider such as StaminaPro. Here are some tips to recover from muscle aches after exercising.
Stretching is the first line f defense soon after a workout. Your muscle fibers become contracted and shorter when you workout. You should lengthen the fibers in order to promote mobility. That is where stretching comes in handy. Stretching after a tense workout will lead to a more thorough muscle recovery after a tense workout session. Stretching will help improve the flexibility of your sore muscles. Make sure you do some stretching exercises after a tense workout to relieve sore muscles. A foam roller is another effective strategy to reduce the soreness of your muscles. In fact, a foam roller will help significantly reduce delayed onset muscle soreness. The latest research recommends that you give each muscle group at least 5 rolls. Start with the calves and work your way up the body. You need to spend some extra time on the sore spots.
Massaging the sore muscles is another effective way to recover from muscle aches after exercising. In fact, you don’t have to limit the foam roller massaging to the post-workout sessions. You can also do it between the workouts to reduce soreness in the muscles. You can even massage the muscles on the days that you don’t train for effective results. Heat therapy is another effective technique to relieve muscle soreness after a workout. Heat will increase the circulation in your muscles. Hence, heat therapy could be used as an effective recovery tool between workouts. Heat will exacerbate inflammation – which is important to get rid of sore muscles quickly. On the other hand, a cold pack also can do the same thing for your sore muscles. Icing the muscles soon after a tense workout session can stave off inflammation. Even though inflammation is considered one of the defense mechanisms of nature, it will immobilize you after a tense workout. If you can keep inflammation down, the muscles are free to keep moving. In fact, movement promotes healing over time. Ice seems to really speed up the muscle healing process without any side effects. That is why you should be using cold therapy to get rid of muscle aches soon after a workout session.
A healthy diet is another effective technique for relieving muscle soreness after a tense workout session. You should get enough healthy proteins, fat, carbohydrates, and other micro-nutrients. They play an important part in repairing and maintaining the muscles. It helps ward off muscle soreness over time. You may also consider protein supplements that are strategically timed during your workout sessions. Protein synthesis increases two hours after the workout and while you sleep at night. Hence, a post-workout protein scoop and a pre-bedtime scoop will help you recover from muscle soreness after a workout. Foods that have omega-3 fatty acids are effective in reducing inflammation in your muscles. Inflammation of the muscles is key to muscle soreness. There are many foods that you can add to your diet plan to get the required amounts of omega-3 fatty acids. Some of these foods include salmon, walnuts, flax seeds, avocado, and free-range meat. These foods have natural anti-inflammatory properties to reduce your muscle aches after exercising.
You may not feel like moving when your muscles start to ache. But moving is very important when you experience muscle soreness after a workout session. Movements are designed to help your body relieve muscle soreness after a tense workout session. In fact, they will make you feel much better than before you started. There are many recovery workouts that will help you move and reduce muscle soreness in the process. You can find a host of these workouts by doing a simple search on Google. Make sure you use the right movements to complement your primary workout session.
Many individuals are used to taking a painkiller to relieve sore muscles after a workout. But such a relief may come at a price. There are many studies that have linked nonsteroidal anti-inflammatory drugs [NSAID] to cardiovascular issues and intestinal dysfunction. That is why you should avoid painkillers to relieve muscle soreness after a workout session.
Muscle soreness is quite common after a tense workout session. Muscle soreness and quality of workout don’t go hand in hand.