Nothing can beat the sense of accomplishment and satisfaction after a difficult workout. After working out, people often feel satisfied with the effort that they have put into the exercise. However, if we engage in rigorous or intensive physical activity, we may experience muscle soreness.
Muscle soreness is a common consequence that many people encounter after increasing the intensity of their exercises, or after taking up a new sport. These changes affect our muscles as they make them work harder than before. As a result, muscle pain and aches can occur, which are caused by microscopic injuries and tears in the connective tissue and muscle fibers. Of course, it is nothing serious, and it doesn’t mean that you should decrease the intensity of your exercises. It simply means that your body needs some time to adjust to the new level of physical activity and to recover. Once your body gets used to the changes in the type or the difficulty of exercises, the muscle soreness will be in the past. In case you need relief from pain, the following tips can help you:
Stretch Out Properly
One of the most important things that you should never forget is to stretch your muscles at least 5 to 10 minutes after an intensive workout. Something like this is an excellent solution when it comes to preventing sore muscles. It is crucial to keep in mind that you need to cool down after exercising, especially after rigorous physical activity. Of course, you also need to stretch out before working out as it will warm up your body and help it prepare for what’s next.
Consider Using an Ice Pack
If you are experiencing muscle soreness, it would be an excellent idea to use an ice pack. If you apply it to the sore area, it will speed up the healing process and prevent further damage to your muscles. You should wrap an ice pack in a thin towel and place it on your muscles for at least 10 minutes. You are experiencing soreness because of the muscle inflammation, and ice is very beneficial when it comes to reducing inflammation.
Use Your Muscles
Although muscle soreness can be persistent and annoying, it doesn’t mean that you should avoid physical activity altogether until you recover. On the contrary, you should use the same muscles that are sore but engage in light activity. Something like this will speed up the elimination of lactic acid and prevent it from building up. The best thing you can do in case of soreness is to work out lightly, as doing a little bit of something is much better than doing nothing at all. Of course, this doesn’t apply if you have sharp pain, or if you are injured. You should seek medical assistance in these situations.
Go for a Deep-Tissue Massage
Indulging in deep-tissue massage after working out is very beneficial as it increases the blood flow to muscles. It also speeds up the elimination of inflammatory chemicals that contribute to soreness. Massage will relax your sore muscles and soothe the aches. If you don’t have enough time to schedule a treatment, you can use a tennis ball to apply pressure to your muscles. It is beneficial as you have all the control over the pressure that is applied.
Get Enough Sleep
Another critical factor when it comes to relieving soreness is the rest. It is crucial to get enough shut-eye during the night if you want to recover properly. Our bodies produce hormones that repair the muscle tissue during the REM stage of sleep. You need to get enough quality rest if you want to allow your muscles to recover from working out. If you want to sleep better at night, make sure your bed is comfortable, and turn off all electronic devices prior to bedtime. You should also ensure your bedroom is noise-free. These simple actions will improve your quality of rest.