Sore Muscles After Workout | 5 Prevention & Treatment Tips

After a workout your muscles will either make you feel uncomfortable or leave you out of action (for a day or two at the max). Wishing there was a way to treat or prevent sore muscles so that you can get right back to it? Well, it’s possible. Post-workout muscles soreness is obvious and common. While most people experience it in the bearable amounts, some find it hard to get back the next day.

Delayed onset muscle soreness (DOMS) happens due miniscule tears in your muscle fiber when you workout. This causes inflammation and pain. However, it is a natural process that precedes muscle repair and development. The pain due to soreness usually manifests itself within 12-24 hours and subsides after up to 72 hours. A fit lifestyle cannot be maintained without exercising. Work out anywhere, anytime with an AI-based fitness coach – Fitcoach.

How to Recover Sore Muscles Faster

Take it easy

More often than not, we tend to workout much harder than we should in the beginning. However, if you are sore and choose to take a rest day right after beginning, it will only make you more lethargic. The idea is to get some light movement even if you do not feel like working out. Working out improves blood circulation throughout the body and helps the muscles heal faster. But you do not have to do the workout that was the cause of this soreness. In other words, take it easy.

Stay hydrated

Drink plenty of water to keep your muscles hydrated. Dehydration is directly linked to muscles soreness. Drink at least 2-3 litres of water every day to avoid extra discomfort. Water helps eliminate toxins from the body. When the muscle fibres break down, they release waste products and toxins that need to be eliminated for recovery. Therefore, stay hydrated.

Stretch

Include some light stretching in your routine to release tightness. Stretching increases the range of motion and helps reduce the extra stiffness, which makes it easier for you. Stretching, however, in itself cannot heal the muscle tears or repair them faster. Start your workouts with dynamic stretches that open up major muscles groups for better workouts. When your muscles are warm, they provide better response and reduce the onset of soreness.

Get enough protein

If you want to have healthy muscles, you need to take a protein-rich diet to sustain high-intensity workouts. While it is important to take protein throughout the day, it is indispensable after a workout when the muscles need it for repair and growth. You need 1.5-2 grams of protein for every kilogram of bodyweight every day to sustain healthy muscles. If you work out harder, you may need more.

Heat and/or cool therapy

Using a heating pad or ice pack on the sore area provides temporary comfort. The latter reduces inflammation and the former helps repair the muscles. Using them can also provide relief and help you relax and sleep better. Similarly hot or cold baths can help you feel better. You can start with an ice pack to reduce inflammation and then heat the area for better recovery. However, it is best to consult your physiotherapist or chiropractor before you do so.