It is great that you got motivated to get into a workout routine to burn off the extra weight, or you increased the level of your workout intensity to take your training to the next level. But what is not good are the sore muscles that you suffer from after an effective workout that puts you down again. You don’t have to worry about it much as it is absolutely normal to feel pain in the areas you would have never felt before!
While you may be keen to relieve muscle pain, this aching will automatically diminish after a few days of training when your body gets used to your level of activity. It is actually a sign that you had an effective workout by making a muscle in a repairing state than it was before you trained. However, sometimes soreness after a workout normally known as Delayed Onset of Muscle Soreness (DOMS), gets so uncomfortable that you are unable to move and walk with these achings, and you need to get out of it to carry out your daily chores.
Here are some tips you can follow to relieve muscle pain and get set to go with your next training session.
Tip#1.Hydrate
Muscle soreness can contribute to a lack of electrolytes in the body, so make sure you drink enough water before, during and after your workout. When you train, your muscles are working harder, and they need more oxygen which results in more blood pumping around the body. Our blood consists of 82% of water, so staying hydrated is far more important than just satisfying your thirst.
You can keep yourself hydrated while training by keeping a water bottle with you and sipping on it in breaks or after completing every set. You should also make sure that you replenish the fluid lost during your workouts, especially in summers, to prevent dehydration that can make your muscles stiff and eventually sore. Hydrate after a training session and try to avoid beverages that are diuretic and high in sugar, salt or caffeine that can increase dehydration.
Tip#2.Sleep
Eat. Workout. Sleep. It is as simple as this! Rest is very important after a tough workout and sleep is crucial to prevent DOMS and accelerate muscle building. Acquiring at least seven hours of sleep takes you in deep sleep that produces growth hormones in your body that promote muscle building. If you are unable to get into the state of deep sleep that is required for a good recovery, then consider doing some breathing exercise by practicing inhaling and exhaling, and turning off all gadgets an hour before going to bed. Taking a warm bath with some (200 to 400gms) of Epsom salt can also help have a good night’s sleep and relieve muscle pain.
Tip#3.Massage
Getting a massage whether you suffer from DOMS or not, is always stress relieving and relaxing. Massage has been proved to play a critical role in reducing inflammation in the body. Massage stimulates mitochondria in the cells that are crucial to converting glucose into energy and are also essential for proper cell function and repair. A light massage after a workout routine will not only make you feel good but will also relieve muscle pain from DOMS and enhance your muscle recovery by relaxing inflammation, improving blood circulation and reducing swelling and tightness in the muscles. You can give a massage to many of your own muscles after a shower like simply rubbing your calves, hamstrings, quads, biceps and triceps etc.
Tip#4. Use Ice Or Heat To relieve Muscle Pain
Using ice therapy or heat therapy is a controversial topic. Someone agree with ice therapy works for them, and other agree with heat therapy works the best. No matter what you can try both method to select what feels the best for your muscles.
Heat therapy best in relieving pain and muscle tension. So, if a hot bath gives you feel better, then indulge in that. On the other hand, if you are incredibly sore, then ice therapy can help decrease swelling and inflammation in the muscles. Figure out what works best for you and do that to relax muscles.
Tip#5. Adopt Some Light Stretches
Stretching is important to improving your range of motion and releasing stiffness when your muscles are sore. However, you should be careful because of overstretching your muscles can cause increased tightness and stiffness.
Keep it light and do some static moves post-workout. It will be good for you improving your range of motion, and your muscles will slowly become less stiff. Remember, a warm-up is just as important a stretching after a workout.
