Muscle soreness is the outcome of pressure placed on your muscles as you exercise. It is a normal condition, also called Delayed Onset Muscle Soreness (DOMS) or post-exercise muscle soreness. People usually start having DOMS in six to eight hours after trying a new physical activity, and it lasts anywhere between 24 and 48 hours. DOMS often feels like dull aches accompanied by muscular exertion.
According to the American College of Sports Medicine, muscle soreness is a sign that a person damaged muscle tissues while exercising. Such damages result in micro-tearing and the pain you feel is an indication that your body has started a repair process and the injured area is experiencing inflammation.
Some short-lived muscle soreness is not a bad thing. It may be a sign that you have experienced muscle growth and repair. Helping your muscle through recovery ensures that you gain bigger and stronger muscles. However, prolonged inflammation exposes you to many risks and should be avoided. Use the steps below to control muscle soreness:
Prepare for the Workout
The first step is to identify the objective for working out. This guides the choice of exercises and selection of relevant tools. Preparation also involves setting your exercise timetable. You choose the days of the week to exercise, duration of the workouts, and the appropriate hours. Before you commence your exercise, one step that will reduce muscle soreness is taking pre-workout supplements. Minimizing muscle soreness is one of the reasons for which the pre-workout supplements are made. You can buy these supplements from Steel.
Do this during the workout and afterwards. Hydration helps with recovery of muscles. As water maintains the flow of your body fluids, it eases inflammation by flushing out toxins to speed delivery of nutrients to your muscles. If you have trouble tracking your hydration, observing your urine’s color may help. If you see dark yellow urine, drink water. Pale yellow urine color means that you are hydrated.
Use a Foam Roller
The use of a foam roller is also called self-myofascial release. It helps to relieve tension felt in connective tissues and muscles so as to promote the flow of the fluids likely to accumulate in muscles when you are done exercising. Alternative massage types also improve circulation so that adequate nutrients and oxygen reach the affected area. The outcome of this is a reduction in muscle tenderness and swelling. If you are a beginner, go for softer foam roller versions. Tools such as lacrosse balls are very useful if you want to smooth out the spots that are not easily reachable like calves, glutes, and iliotibial bands.
Time Your Next Meal
When you eat, your muscles get the nutrients that help them perform repair and grow stronger. Nutritious food will help you speed up the process of recovery. If your workout lasts 60 minutes or more, take 20 to 40 grams of protein and a similar amount of carbs. The meal should come 30 minutes after your intense workout. Protein avails the amino acids that aid rebuilding of muscles while carbs replenish the energy stores utilized by your muscles as you work out. Good nutrition is also necessary for the rest of your day.
According to the International Society of Sport Nutrition, you should consume 1.4-2 grams of protein for every kilogram of body weight. This is for those with active lifestyles. The meals should be spread around every four hours.
Muscle soreness is a common side-effect of intensive workout. It may also happen to you whenever you try a new exercise. Muscle soreness indicates growth and repair of muscles but should only last for a short while. The steps discussed in this article will help you to avoid prolonged muscle soreness.