Most of us at have experienced extreme muscle discomfort and pain post a brutal workout some time or the other. Most of us are under the misapprehension that sore and aching muscles are nothing but a sign of an exceptional workout, and it is a proof that your body is making variations in a positive way. It is of utmost importance to note that painful muscles or Delayed-onset muscle soreness (DOMS) and quality of workout do not go hand in hand. It only means that you pushed yourself too hard or that you are performing new forms of workouts.
The only thing that comes to our mind after suffering from this condition is to find means and ways to help release the pain. It is vital to know why you get painful muscles in the first place even before we dive into how to lessen muscle tenderness.This is because when one exercises intensely, the strong and powerful moves might cause micro-tears in the tissues of your muscles,ultimately leading to delayed onset muscle soreness. This normally develops 20 to 24 hours post a hard-hitting workout and can remain for about 2 or 3 days. The most common signs of DOMS comprise of stiffness, minor bulge and condensed range of motion in the affected joints, and abridged strength and augmented painfulness in the affected muscles.
Ways to Release Sore and Painful Muscles
Stay Hydrated Always
Absence of electrolytes typically contribute to a sore muscle. Hence, to avoid the same you need to ensure that you are staying hydrated all through your workout. When your muscles are working harder, they demand more oxygen and need more blood pumping around – around 82 percent of your blood volume entails of water, so hydration is much more important and effective than just satisfying your thirst. One easy way to keep yourself hydrated and to keep the water levels of your body up is to keep a water bottle handy with you while you train. Ensure you sip over some water post every set finished or every five minutes of cardio that you complete, such as on a treadmill.You must consider drinking fresh coconut water or an electrolyte drink post your exercise to ward off dehydration and dryness that can worsen your muscle stiffness, in order to substitute the amount of loss fluid during your training. Also, try to avoid beverages high in sugar and caffeine, which can increase dehydration.
Get a Soothing Massage
A refreshing massage plays an important role in lessening body inflammation. It also stimulates the mitochondria, the minute cells that convert glucose into energy, and which are vital for the restoration and functioning of cells. So, not only does a light massage post exercising feel good, but it can also help to cut pain from DOMS and aid recovery to your muscle by easing irritation, purifying blood flow and plummeting muscle stiffness, swelling and tension. Simply rubbing your quads, calves, hamstrings and biceps post a heavy workout greatly gives a helping hand in easing DOMS.
Upsurge Blood Circulation
One of the reasons for you to experience muscle soreness is because your workout has caused small tears in your muscle tissues. The suffering period of this muscle distress can be shortened by gradually increasing the circulation of blood. Enhanced flow of blood means an increased amount of oxygen-rich and nutrient-rich blood will be going to the hurt muscles, while increased blood flow also enables to wash away the chemical irritants accountable for agony. One effective way of improving circulation is through warmth. Try taking a warm shower for some pain relief and to advance the muscle function. Wearing form-fitting compression attires can also push blood through the veins, slowing fatigue and dropping down the swelling.
Getting enough rest is a powerful tool for avoiding DOMS and for building muscle and is also the key to wellness. Some chemicals such as Human Growth Hormone accountable for muscle-building are formed by our body in the deep stages of sleep. One must aim for a minimum of 7 to 8 hours sleep to really support your body to recover from exercise. If getting good sleep seems very difficult for you, one must try and practice deep breathing and slow breathing. Calm slumber is a truly reformative route where your body is able to adapt, reconstruct and reinstate. Developing a healthy sleep pattern won’t only aid with DOMS but will also help in gaining muscle and dropping down undesirable fats in the long term.
Active Recovery Through Body Movement
Perhaps, the last thing you would feel like doing when you experience DOMS is moving your painful muscles. However, performing a couple of mild body movements can help you in reaching a stage of active retrieval and is also proficient of strongly decreasing the amount of muscle pain you experience. A light workout that can help in stretching the aching muscles can also offer pain relief by keeping your muscles moving. Climbing up building stairs, slow stretching and regular walking also offer major relief and help.
All said and done, overdoing extreme workout can cause an excessive amount of pain, exhaustion and even wound. You must allow sufficient time for your muscles to recover fully before training them again.