How to Reduce aching After Training
Getting sore muscles a day or two after an intensive workout or rigorous exercise is normal, especially if you are increasing your exercise intensity or starting on a new sport or exercise. The delayed muscle aches and muscle pain are caused by tiny injuries in the muscle fibre and connective tissue.
If you haven’t exercised for a while or if you are starting a new physical activity, you are likely to experience sore muscles after the workout. Your body is simply saying your muscles need time to recover
Nobody likes to be sore after a workout. Aside from the difficulties of breathing hard or your muscles burning, uncomfortable post workout soreness is one of the main reasons that people drop out of an exercise routine.
But although soreness cannot be completely eliminated, it can be controlled, and proper post-workout recovery protocols will also allow your body to recover more quickly and respond better to your workouts.
Even though muscle soreness isn’t a necessity when you’re working to get results, it can creep up on you. Delayed-onset muscle soreness (DOMS) can make you feel the burn while your muscles recover and rebuild. But, if you take the right steps after your workout, you can go hard without paying the price. Here are eight easy ways to prevent post-workout pain.
Before we dive into how to relieve muscle soreness, it helps to know why you get sore muscles in the first place. When you exercise intensely, that can cause micro-tears in your muscle tissue, which leads to delayed onset muscle soreness, or DOMS. This typically develops 12 to 24 hours after a tough workout, and can linger two or three days. The most common symptoms of DOMS include slight swelling, stiffness, and reduced range of motion in the affected joints, and increased tenderness and reduced strength in the affected muscles.
How to Relieve Sore Muscles
No matter how hard you try to avoid it, sometimes you’re going to overwork your body and find yourself in some pain after a workout. Exercise-induced muscle soreness usually fades within a few days, but if you’d like to speed things up, follow these tips to help you help you get on the fast track to feeling 100 percent.
Your muscle cells need water, so when it comes to recovery, dehydration is one of your biggest enemies. Try to drink one 750ml-1l bottle of water for each hour of exercise. Within a few hours after a workout, your urine should be light yellow or clear. If it is dark yellow, then you are inadequately hydrated. If it is any other color of the rainbow for that matter, you either need to get glasses or see your physician asap.
It is as relieving as a foot soak. A warm water bath works like magic when it comes to reducing muscle soreness. The warmness of the water helps release the tension in the muscles, which reduces the swelling and pain. You can add Epsom salt and/or essential oils to make your warm bath a real indulgence.
Get a Massage
Isn’t that the best thing to do? Yes, just the sound of it is so relaxing. If you are in so much pain that you cannot move, stand up straight, or sit down, it’s time to get some professional massage. The massage therapists are experts in relieving sore muscles and can help you heal faster. Make sure you share your problem with the therapist before beginning the massage
Immediately after a workout, you have a maximum of about two hours to most efficiently absorb what you eat as energy and repair fuel. If you do not eat, you may not have enough carbohydrate energy for your next workout, you will certainly not have the protein you need to repair muscles, and you will not have enough healthy fat for your hormones and joints. Try a bowl of quinoa or brown rice with beans or quorn, a protein smoothie and a piece of fruit.
We also have a list of protein recipes below that will have you fighting fit in no time!!