Proven Ways To Speed Up Muscle Soreness Recovery
Proven ways to speed up muscle soreness recovery: When Everything Hurts
Starting a healthy lifestyle and making working out a part of your routine is hard.
It can be easy to get discouraged when after an ambitious workout everything hurts. You can’t lift your arms or walk down the stairs without your muscles aching.
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I recently started the 80 Day Obsession with Beachbody. Let me just tell you, everything hurt. Just getting through the day hurt. It would have been easy to use this as an excuse.
Don’t let temporary muscle soreness be an excuse to stop you from achieving your goals.
Over the years, I learned some tips and tricks on how to deal with muscle soreness and recovery.
What Causes Sore Muscles?
Delayed-onset muscle soreness (DOMS) is the pain or stiffness felt in your muscles 24-72 hours after unaccustomed physical activity.
The pain is caused by microscopic damage, inflammation and tears to the muscle fibres.
DOMS can be experienced by both fitness professionals and beginners.
The good news is that it usually only lasts a few days. Here are some tips to keep you on track with your fitness goals before during and after your workout.
Muscle Soreness Prevention:
What to do Before and During Your Workout
1 Warm Up
The easiest way to prevent, or lessen muscle soreness is by warming up before each workout.
Before jumping in to any physical activity, spend a few minutes gradually increasing your heart rate to prepare your body both physically and mentally.
It is important to warm up the muscles that will be activated during your physical activity. For example, before running, you can job in place to warm up your muscles and increase your heart rate.
This is important both before and during exercise to decrease inflammation and prevent cramping.
Make sure that you have had enough water before and during your work out.
If your physical activity will cause excessive sweating, it may be worth considering replenishing your electrolytes and sodium.
Pre-packaged sports drinks can be high in sugar, and calories. There are many alternatives such as coconut water, cherry juice, pineapple juice or tea.
3 Proper Form
Working out with the correct posture and form is one of the easiest ways to prevent injury and soreness.
4 Stretch It Out
Although the scientific community is undecided whether stretching actually has an impact on sore muscle recovery, it can’t hurt.
After a great workout, take a few minutes to cool down by slowly decreasing your heart rate and stretching your muscles.
What to do After or in-between Your Workout
5 Put Some Ice On it
We all know that ice prevents inflammation. Taking an ice bath, or topically applying ice can help prevent inflammation, and thus soreness post workout.
Many top athletes swear by this technique.
6 Turn Up the Heat
Soothe your aching muscles with a hot bath or heat pack. This isn’t advisable right after a workout, but in-between workouts, or once DOMS has started to set in, it can provide some relief and assist with speeding up your recovery.
To relax sore achy muscles, relieve the tension by gently massaging the area. This can provide immediate relief.
Use your hands or a foam roller to see ease your muscles.
8 Consume More fatty acids
Omega-3s are healthy fats found in fish, flaxseed, avocado, nuts and some seeds. They play a crucial role in the maintenance of your overall and mood.
9 Keep Moving
It’s easy to use sore muscles as an excuse to postpone or stop your next workout and veg out on the couch.
Speed up your muscle recovery by going for a walk, or doing a low-intensity workout to help increase blood flow and circulation.
While sore muscles are a pain – both literally and figuratively. It is temporary. The results of committing to a lifestyle that includes regular exercise far outweighs any short term pain.
What are some of your favorite ways to alleviate muscle soreness post workout?