Staying healthy and vigorous is much easier with regular exercises. While workouts are essential for a healthy, active lifestyle, sometimes it can cause muscle soreness. On the one hand, workouts will improve your heart and lungs functions and build strong bones and muscles, but on the other hand, you may end up sore for days.
If you’ve suddenly tried out a new kind of exercise or maybe you’ve increased the intensity, using new muscles, and overdoing the ones you’ve used before will cause lots of aching. However, you shouldn’t worry about it because it is only your muscles’ way of saying they’re responding to a new exercise, as well as that they are growing, and becoming stronger. To be sure you can continue with the exercises, try out some of the following remedies to help you alleviate the soreness:
Massage It Out
According to research, people who received a massage 24, 48, or 72 hours after an intense workout were significantly less sore than people who skipped a post-workout massage. If you can’t schedule a massage after every workout, you can try to self-massage on your calves, thighs, buttocks, and arms. Use some oil or lotion during the massage, so you can knead, squeeze, and gently shake your muscles with much more ease. If you’re experiencing DOMS, try using a foam roller right after a workout.
Apply Topical Analgesics
Another good remedy for sore muscles can be topical analgesics. They will successfully relieve pain. This is especially true for menthol-based topical analgesics as well as those containing arnica which will alleviate the pain of DOMS. You’ll get the best results if you apply the products topically to the sore area.
Immerse Yourself in a Cold Bath
As some of the studies suggest, a 10- to 15-minute full-body immersion in a cold bath (50–59°F or 10–15°C) will lessen the degree of DOMS. Competitive athletes such as tennis, football, soccer, basketball players and many other sports players have been known to use cold baths as a self-treatment for sore muscles.
Warm Baths Will Feel Good Too
If an ice bath isn’t your cup of tea, maybe soaking in a warm tub will feel like just what you need. Aside from a bath, you can also try wet heat wraps. They’ll also ease the DOMS pain and stiffness. Enjoy moist heat therapy by applying warm packs immediately after exercising.
Anti-inflammatory Foods Can be A Good Remedy
According to some findings, eating certain foods will help delay onset muscle soreness. Antioxidant-rich foods such as watermelon are highly recommended. Have plenty of cherry juice, pineapple, ginger to treat muscle soreness. Curcumin is an antioxidant supplement which has also been shown to help with DOMS.
Warm Up Always
Warming up muscles before starting your main workout is essential if you want to avoid muscle soreness. According to studies, warming up your muscles before exercise is more effective in battling soreness than stretching the muscles is. By warming up your muscles you’ll prevent injuries alongside DOMS and post-workout stiffness because you’ll increase blood flow to the muscles. Slow jogging or biking, jumping rope, or lifting light weights will be great for warming up.
Having at least 8 glasses of water a day is essential for a healthy body. What’s more, when you start working out you should stay hydrated throughout the training because water helps control your body temperature. It will prevent your body from overheating while also loosening your joints, and transporting nutrients to create energy. Unless you stay hydrated, you’ll be at risk of experiencing muscle cramps, fatigue, and dizziness.
A post-workout stretch is a must. Your muscles will be more relaxed and flexible after they’ve been active for some time, so make sure you stretch while they’re still warm. Because of stretching your blood will circulate from your muscles and back to your heart which will be very beneficial for your recovery. Furthermore, it’s essential that you have rest days between workouts and don’t train the same muscle groups day after day.
Feel free to rest for a day or two between training to avoid DOMS.
Strenuous workouts will always be potential causes of soreness, so you should not push yourself but progress slowly with exercise. Remember to warm up before and stretch after the workout. Try out massaging techniques, cold and warm baths and only increase the amount of weight you lift or the length of time you run gradually. Don’t risk suffering from DOMS or injuring yourself so bad that you can’t work out for weeks.
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