We all want an athletic body, or we want to lose weight or to gain muscle mass. Whatever it is, we take time out from our already hectic schedules to go to the gym and workout. Not only do we get the type of body that we want, but it also helps us feel competent and motivated. But there’s a problem that we face when we workout. We know that the more we work our muscles, the stronger and healthier they are going to get. But the more we work our muscles, the more soreness we feel once we are done with our workout. Our bodies ache, and we have trouble moving our bodies after we workout. We do know that there is a little soreness involved with the exercise, but sometimes we can experience a higher level of soreness that leaves us almost immobile. That is the kind of soreness that we don’t want. You might end up not being able to move for a few days. When we do move, we feel pain, and sometimes we even ask ourselves if we are in over our heads.
You go home after your workout, and you are feeling great. You have a full meal to replenish your energy, and you go to sleep. The problem starts when you wake up and suddenly wince in pain as you try to get out of bed. This is something that you had never considered.
DELAYED-ONSET MUSCLE SORENESS
DOMS is the reason why we feel post-exercise soreness. When we perform heavy and laborious routines, our muscles get damaged based on how hydrated we are and other factors. After the workout, our body sets on the course of repairing our muscle fibers. That is the reason for your muscle’s soreness. If you feel it when you start working out, it’s fine. But if you think that soreness on a regular basis or if the soreness is extreme, then you need to handle it. If your muscles get too sore, they can even atrophy in some extreme cases. There are a number of ways that you can do that like theragun and others.
WHAT CAN YOU DO ABOUT IT
DOMS lasts for two to three days after the soreness peaks. Usually, you don’t have to do anything, the pain will go away on its own, but if it persists or if you can’t wait for a few days then there are a few things that you can do to quicken the process and get rid of the pain.
Move Around A Little Bit
The best thing to do for muscle soreness is movement. When most of us feel the pain, we decide not to get out of bed or stay put on the couch, but that is the worst thing to do for DOMS. What you need to do is to keep moving so that your blood flow increases throughout the body.
The more blood reaches your muscles, and the more nutrients reach your muscles. And that is what will increase the potency of the repairing process. These nutrients include amino acids which are considered to be the building blocks of muscle repair.
By movement, we don’t mean that you should start your regular workout, we mean using your muscles in a much gentler way like taking a walk or cycling. Some experts also recommend light strength training.
Hydrate, hydrate, hydrate
We cannot stress this point enough. Studies have shown that there is a direct connection between dehydration and the onset of DOMS and muscle soreness. The less water you drink, the more chances that you will suffer from soreness and muscle fatigue. This means that if you keep yourself hydrated and drink lots of water, you can effectively reduce the soreness and the pain.
Just like light exercise, you can also do some light stretching. The important thing to consider here is our use of the word ‘light’. Stretching can really release the tightness of your muscles and improve the range of movement in your sore muscles, which will help you feel better. Just make sure that you don’t overdo it. If you do more than what you should, your muscles can tighten up even worse than they were before. So just relax and don’t overstretch yourself.
Get Enough Protein
One of the major nutrients that you need to build your muscles is proteins. It not only plays an important part in building our muscles, but it also plays a crucial role in muscle recovery. If you are serious about your workout, then you will be taking some type of protein, whether it’s through a regular diet or you are taking protein bars. If you feel your muscles get sore and you feel pain in moving them, you should double your protein intake. Combine it with hydration and light exercise, and it can work wonders for you.
Heat or Ice to Ease the Pain
There has been a lot said about heat therapy and cold therapy. You will find people arguing about which one is better, all the time. What we recommend is to go with the thing that you feel most comfortable with. The effects of heat therapy and cold therapy are temporary, but when your muscles are super sore, and you have trouble walking or even making the slightest movements, these therapies can come in handy.
Usually, DOMS will recede in its own time, but if you want quicker results, you can easily do the above things to ensure that you are back on your feet in no time. If you still feel soreness or a sharp pain even after doing this therapy, then you should immediately contact a healthcare professional.
About The Author:
Christine Rudolph is a passionate lifestyle blogger. She is an enthusiastic writer, inclined towards ever-changing trends. For more updates follow her on Twitter @RudolphBlogger.