Muscle soreness is a side effect of the stress that exercise places on muscles. It’s known as DOMS (Delayed Onset Muscle Soreness), and it’s perfectly normal. DOMS usually starts 6-8 hours after a new activity or a change in activity and can last anywhere from 24 to 48 hours.
While there is no one-size-fits-all solution to avoiding muscle soreness, there are a few ways to deal with muscle soreness from exercises that may be helpful during the healing process.
It may seem self-evident, but staying hydrated is crucial to muscle recovery. Water keeps the fluids in your body moving, reducing inflammation, flushing out waste, and delivering nutrients to your muscles. After your workout, cool down with some light cardio and schedule low-intensity, recovery-focused sessions throughout the week. You don’t have to work out hard every time to reap the benefits. Aerobic exercise, such as jogging or cycling, as well as yoga, Pilates, and other low-impact routines, can all help with muscle soreness.
Not only should you get a massage if you have muscle soreness, but it is also highly recommended and advised. Massage, according to research, has more long-term effects and therapeutic properties for your discomfort than other medications, which can reduce inflammation and slow healing. If your muscles are still aching after 48 hours, try applying heat to them. It can increase blood flow to your muscles, which can help relieve tightness and make them feel better. Use a warm (not hot) towel or heating pad to help you reduce muscle soreness.
Protein is needed for muscle repair, carbohydrates are needed to fuel your next workout, and healthy fats are necessary for joint lubrication. As a result, refueling before and after a workout is critical for muscle soreness. This does not necessarily imply that you should consume a lot of protein. According to the International Society of Sports Nutrition2, people who exercise should aim for 1.4 to 2 grams of protein per kilogram of bodyweight. For a 150-pound active person, that’s about 95 to 136 grams per day, spread out over all meals.
It’s a small thing, but it’ll make a big difference. Getting enough rest after a strenuous workout can give your muscles the time they require to repair themselves effectively. According to a review in Sports Medicine, non–rapid eye movement (NREM) sleep, for example, increases protein synthesis (the creation of new proteins), which is required to repair damaged muscles and therefore reduce muscle soreness. As a result, the post-workout period is not the time to cut corners on sleep. The National Sleep Foundation recommends that you get at least seven hours of sleep
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