This soreness is the result of tiny tears occurring in your muscle fibers due to the fact that you had a more intense workout than normal. Due to the lengthening contraction, your muscles go into recovery mode, becoming inflamed in order to heal. This is known as Delayed Onset Muscles Soreness (DOMS), which happens 24 to 48 hours post workout. So what do you do when you begin experiencing this? Do you sit around and let your body rest?
Staying sedentary will only increase this level of soreness. What you need to do is keep active to fight it off. There are also plenty of other ways to alleviate it. Here are some of them:
1. Get an ample amount of sleep.
Sleep allows protein to aid in cellular functions, including the repair of muscles. But when you don't get enough sleep, you're throwing this process out, which will only increase your level of discomfort.
2. Consume snacks and meals rich in protein.
Your muscles crave protein after a workout, especially if your routine is more rigorous than usual. Have some salmon in your meal, or snacks like nuts and hard boiled eggs. Get your hydration in the mix by drinking some soy or almond milk as well.
3. Do a modified version of the same routine you put yourself through the day prior.
By doing an easier version of the same workout, you allow blood flow to enter your sore muscles, which will help in shortening your recovery time.
Trying a low impact exercise like swimming is a great option as well. Any exercise is great in order to get the blood flowing.
5. Stretch it out.
Muscle cramping can be a side effect of post-workout soreness if you don't make sure to stretch it out.
6. Try to jog lightly.
While being active is key, overdoing it is not. Make sure to keep your blood flowing, but only lightly. Jogging is a great option.
7. Make sure to utilize ice packs and massages.
These can alleviate the pain of muscle soreness. They will not, however, aid in the healing process.
What's your favourite way to deal with post-workout soreness?