Experiencing post-workout pain and sore muscles every day after an intensive workout is an indication of your progress, but it could also mean that you’ve sent your muscles into shock. This bodily condition is known as the Delayed Onset Muscle Soreness (DOMS) that’s a result of rigorous exercise.
The post-workout pain isn’t something to be anxious about because it’ll be gone in a couple of days. However, it causes discomfort and may affect your way of life. Good thing there are natural remedies for post-workout pain that can boost muscle recovery, and here are some of them:
Hydration is a crucial factor in recovering from an injury or Delayed Onset Muscle Soreness (DOMS). It’s believed that when the muscle breaks down, toxins and waste products are released that further increase soreness. One of the importance of water in the body is that it flushes out these toxins and waste products that negatively impact the body’s functioning.
The joint cartilage has an estimate of about 80% water, so if you’re dehydrated, the more that you’ll feel the soreness in your joints because of lack of lubrication. Aside from water, herbal infusions such as turmeric for joint health promote healthy joint function and support the body’s inflammatory response. As a rule of thumb, properly hydrate by consuming liquid that’s about half of your body weight in ounces per day.
2. Make Sure You’re Getting Enough Protein
One of the nutrients for building and maintaining muscle is protein. If you experience soreness of the muscles or stiffness of the joints after a tough workout, it will help to supply your diet with enough protein. When there’s an adequate amount of protein in the body, the amino acids metabolize for muscle repair and rebuild. There are a lot of products in the market that claims to be a healthy source of protein.
To ensure that you’ll maximize the protein benefits from the products that you’re consuming, only purchase from reputable stores. One of the reliable stores that have both physical and online stores where you can get quality and healthy products is the Goodness Me! Natural Food Market. However, keep in mind that the consumption of too much protein may lead to dehydration and indigestion that may further slow down the recovery process.
3. Get In Some Light Movement
When you experience post-workout pain, there’s a notion that you need to have a full-body rest so your body can recover. However, if you’ll seek medical attention, you’ll be advised to get in some light movement. It’s thought that bodily movements may increase the circulation of the blood flow throughout the body, leading to the speed-up repair process. The blood carries nutrients and oxygen. Since there’s an improved blood flow, nutrients needed to feel better are delivered easily.
Even though bodily movements are still important to make up the recovery process faster, it doesn’t mean that you have to perform your regular exercising routine. Make sure to only engage in slight movements to ensure that you’re not incurring more damage to your muscles. Light stretching is the best way to release muscle tightness to increase your range of motion.
4. Try Heat or Ice Pack to Ease the Pain
Applying heat or ice pack to the area is known to be an effective and affordable way to reduce pain-causing tension due to Delayed Onset Muscle Soreness (DOMS). You’ll just have to determine in what situations you should use a hot or cold pack. When you apply a heat pack to the affected area, there’ll be improved circulation and blood flow due to increased temperature to relax and soothe muscles.
Don’t use heat therapy if the area has bruises or swollen and if you have pre-existing conditions such as dermatitis, diabetes, multiple sclerosis, and vascular diseases. On the other hand, applying a cold pack to the affected area works by reducing blood flow suitable for inflammation or swelling around the tendon or joints. The cold temperature reduces nerve activity that can also help relieve pain. People with sensory disorders shouldn’t use cold therapy because the damage that it can do to the skin can be felt easily.
Muscle soreness after a workout session can be a good thing and is normal to experience, especially if you’re just starting a new physical activity or if you haven’t exercised for a while. However, it may affect your productivity. That’s why it’s important to find natural remedies on how to alleviate the pain.
Over-the-counter medicines kill pain, but it’s still best to opt for natural remedies for post-workout pain, such as incorporating high-protein foods in your diet, doing some light movements, ensuring that you’re well-hydrated, and using cold or heat packs.