If you are an athlete, mountain climber, or just love to hit the gym once in a while, you have noticed that your muscles swell and cause pain. It means you are experiencing post-workout muscle soreness and this muscle soreness is good and can be bad! How? Let’s get to know the concept of muscle soreness and how to get well and treat pain without painkillers.
Working out hard can cause tiny tears in your muscles. This is a good thing because your body repairs these tears and builds stronger muscles in the process. The soreness you feel even has a scientific formal name in health sciences and it’s called DOMS (Delayed Onset Muscle Soreness). It is a sign your muscles are getting stronger. Although your muscles get stronger increased soreness and don’t heal in a few days usually three days then it means that you are suffering from a muscle injury. In that case, see a doctor but if you want to feel better for temporary muscle soreness after a workout then you can follow the following steps to feel better.
Common Reasons for Muscle Soreness
- Delayed Onset Muscle Soreness (DOMS): Soreness can occur due to intense exercise.
- Overuse: Without taking any rest the consistent use of muscles can be a reason for soreness and fatigue.
- Injury: Injuries like sprains or sudden movement in improper ways.
- Dehydration: Lack of water, and fluids can become the reason for muscle cramps and soreness.
- Nutritional Deficiencies: The deficiency of proper nutrients like protein leads to muscle pain.
How to feel better in muscle soreness:
- You should Eat right: You should give your body the fuel it needs to rebuild muscle with protein, carbohydrates, and healthy fats. Try to aim for balanced meals before and after workouts.
- Hydrate: Drink plenty of water throughout the day and make sure to drink plenty of water before, during, and after exercise because dehydration can worsen muscle soreness.
- Warm-up and cool down: Loosen up your muscles with light stretches and cardio before your workout, and do the same routine afterward to help your body recover.
- Get a massage: Who doesn’t like a massage it can help ease muscle tightness and improve blood flow, which can speed up healing.
- Use a foam roller: This tool applies pressure to your muscles, similar to a massage, to help release tension and promote recovery.
- Stay active: Light exercise like walking or yoga can help reduce soreness by increasing blood flow to your muscles.
- Listen to your body: If the pain is too much, take a break from strenuous exercise. However, some light activity is usually better than sitting still.
The main point is to understand the difference between DOMS and a potential injury. DOMS typically peaks 1-3 days after a workout as mentioned earlier and the condition gradually improves within a few days. You should still be able to move your muscles through their full range of motion. You will suffer from some discomfort. However, if the pain is severe, doesn’t improve after a few days, or makes it difficult to move your joints normally, you might have an overuse injury. This is different from DOMS and requires medical attention. If you are not sure whether it’s Post workout muscle soreness or injury then consult a doctor to ensure you’re on the right track to reaching your fitness goals.
FAQs:
What helps sore muscles after a workout?
The best way to get rid of muscle soreness is to get moving. You can do it through cardio or any active recovery which includes stretching, foam rolling, or Yoga.
Should I still work out if my muscles are sore?
According to Dr. Hedt. “Working out when sore is okay as long as it isn’t affecting your movement to the point where it’s causing you to compensate and do something in an unsafe way.
Does stretching help sore muscles?
Yes, gentle stretching or massaging that is done immediately after the exercise helps to relieve muscle soreness.