If you’ve ever pushed yourself through an intense workout, you’ve probably experienced muscle soreness. This is totally normal, and it’s actually a sign that your muscles are getting stronger! For most people, muscle pain or discomfort is just a natural response to vigorous activities like weightlifting, running, cycling, swimming, or any other intense exercise. When you exercise hard, lactic acid builds up in your muscles, leading to muscle spasms, inflammation, stiffness, and sometimes even tissue damage. It’s all part of the process of your body working hard and adapting to the challenge.
If the discomfort from this soreness lasts for a while, you can start incorporating certain stretching exercises and supplementation to fast-track the recovery process.
8 Tips That Relieve Muscle Fatigue And Soreness
The origin of your muscle pain and aches might still be ambiguous but who says that you cannot find a solution to it?
Warm-Up Is Essential
You need to make a routine of warming up your body before you begin your exercise. This helps increase blood flow to all your muscles or the specific muscle group that you want to target that day. It also increases your body temperature a little bit, which helps loosen up your muscles for the exercise. You can improve your mobility, flexibility, and strength by performing appropriate warm-up exercises.
Hydration And Electrolytes
It is very critical to maintain adequate levels of hydration throughout your workout sessions. Dehydrated muscle is more prone to breaking and leads to inflammation and soreness. As the muscle fibers break, you tend to feel more pain and at times a burning sensation in the impacted area. The International Society of Sports Nutrition says that the composition of your body and the intensity of your workout may determine the amount of water you should drink. It is recommended to drink at least 12 to 16 ounces of water during your workout at least every 15 minutes. Studies also show that hydrogen water and electrolytes not only help in hydration but also offer many other benefits.
Hot And Cold Therapy
This therapy is very effective because it puts your muscles in a temperature shock. Hot and cold showers are potentially effective at reducing pain and increasing the blood flow in the impacted area. This may improve nutrient delivery and reduce the production of excessive lactic acid buildup. Hot and cold showers are also recommended because they are equally effective in relieving muscle pain and soreness.
Muscle Relaxant Medication
If you need instant relief, muscle relaxants may be effective. Medication should be your last resort but in certain situations, it is the only solution. Make sure to choose only nonsteroidal anti-inflammatory drugs that do not cause any problems in the long run. It is advised to consult your physician before taking such medication, especially if you are a professional athlete or sportsperson. Don’t exceed the maximum dosage, and always consume these meds as suggested by the doctor.
Turmeric For Pain Relief
Turmeric is said to be one ancient “remedy” for pain relief and it is especially functional when it comes to relieving muscle soreness, stiffness, and inflammation. Turmeric has a high concentration of an active compound called curcumin. This is a powerful antioxidant that is perfect for countering inflammation. The dosage usually depends on your level of activity and response to herbal medication.
Try To Sleep
This is an absolute no-brainer. Some people tend to work out or perform some sort of physical activity without taking any breaks. This is not a good approach. Your body needs to rest. It is advised to take at least Sunday or if you can, both the weekends off. This way you give your muscles time to repair after you have performed an intense activity. According to experts, you can take at least 48 to 72 hours of rest if you perform intense exercises regularly.
Massage Is Also An Option
Massage may be an option for athletes and heavy lifters. It can potentially reduce muscle pain and soreness. You can choose a deep tissue massage session or invest in massage guns or vibrators. According to the Journal of Clinical and Diagnostic Research, massage is a highly targeted way of relieving pain and may deliver results more quickly than other methods.
Feeding Yourself Is Important
Nutrition plays a very important role in keeping you active and healthy. It is advised to eat within an hour after you are done with an intense exercise regime. This may help you replenish your amino acid stores and assist in muscle repair. It is better to consume at least 20 to 40 grams of protein within an hour or so after your workout. Also, it is always advised to consume a combination of healthy carbohydrates and lean protein within at least 2 hours of your workout. Make this a routine and you will never experience muscle fatigue and pain again.
Take A Chill Pill
At the end of the day, listen to your body. If it says that it doesn’t want to get out of bed, it is better to just rest. You can prepare a little bit of hot soup or maybe indulge in your favorite cheat meals. This could actually be your cheat day of the week. Do not stress much about your fitness. You deserve this break and this treat. And of course, do not forget to visit Wellness Extract for more such helpful insights.
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