When you do workouts, especially the intense ones, you’ll definitely experience this: muscle pain. Such soreness can actually come from a variety of sources, and it’s far better to understand all of the possible causes in order to learn about potential remedies and avoid experiencing such pain in the future.
WHY DO OUR MUSCLES GET SORE AFTER GYM?
You have muscle pain after a long day of exercise because of one of two types of muscle soreness: acute muscle soreness or delayed onset muscle soreness. What’s the difference between the two?
Acute muscle soreness occurs due to an intense workout or if you’re doing it in bad form. When you experience this, stop what you’re doing immediately and have an ample amount of time to rest because letting this happen can lead to serious muscle or joint damage.
On the other hand, delayed onset muscle soreness, also called DOMS, happens approximately 12 to 24 hours after your workout. That’s why you experience that inability to move in the morning due to the pain it causes. This muscle soreness usually lasts from one to three days, and even up to 10 days depending on the intensity of your exercise. The good side of DOMS is that although it hurts, it’s one way of your muscles’ repairing themselves.
Take note that your muscle fibers may tear slightly after working out. Such muscle tears can lead to hypertrophy, where your muscles begin to get bigger, and once you let them recover, your muscles will gain more strength than before.
It’s suggested that you must not work your muscles out before they are done healing; otherwise, it can result in long-term pain and, worse, injury.
What are the ways to relieve muscle pain after working out?
Even though there’s no easy way to achieve faster muscle recovery, you can still do these things to lessen the pain or soreness.
1. RESTING THE MUSCLES
This is one of the best ways to help your muscles recover after an intense workout. Plot at least two days in your schedule intended for muscle recovery. You can still perform light workouts to give way to muscle rehabilitation and let them heal before stressing them out again.
2. DRINK, DRINK, AND DRINK WATER
When you exercise, your body heat rises too. Since it’s unfavorable to workout in such high temperatures, always have your water with you. This does not only cool your body down and relieve dehydration, but also helps faster muscle recovery.
3. EAT FOOD RICH IN NUTRIENTS
It’s a common mantra for gym lovers to always have protein with them to fuel them up and help their muscles recover quicker. However, it’s not only about consuming protein-rich supplements but also nutrient rich, whole foods such as chicken, black beans, and whole milk. These will give energy and will provide nutrients necessary for muscle building, repair, and recovery.
4. GET A MASSAGE
A massage is very beneficial, especially for those who experience DOMS, as it increases blood flow that allows faster muscle recovery. The soreness is reduced even after doing an intense workout. It’s also better to combine massage with cold therapy or with a foam roller. Choosing either one or the combination of the two will help you yield the best results for muscle rebuild and repair.
FINAL SAY ON MUSCLE RECOVERY
Understanding the occurrence of muscle soreness and following tips on faster muscle recovery will help you achieve your fitness goals efficiently. Muscle soreness can happen to anyone, whether it’s an athlete or just those who want to achieve their body goals.
If you need more information on muscle recovery, reach out to us at Recovery Jungle. We’re more than happy to give you the latest tips and tricks towards a better body and muscle recovery as well as using revolutionary therapies to a faster recovery time.