The big contradiction about exercise is that muscle only get stronger by breaking down first
It’s during the recovery process following a session is where the real magic happens.
That’s when your body works hard on re-patching and rebuilding damaged muscle tissues so it can get stronger and stronger.
However, the rebuilding process may leave your muscles feeling a little achy and sore.
Some soreness is always welcomed. It’s a sign that you’re pushing your body out of the comfort zone.
But when you’re too sore to move the next day, then you got to have a few tricks up your sleeves to speed up recovery and reduce the amount of soreness in your muscles whiteout hampering your recovery.
To minimize muscle soreness, in today’s post, I have compiled a few tips to help you get the most out of your training without limping for days afterward.
Delayed onset muscle soreness, or DOMS for short, is a common result of intense exercises that stresses the muscle tissue beyond what it is used to.
Here’s the truth. DOMS can’t be avoided, especially if you regularly push yourself outside of your comfort zone.
Post-workout soreness is natural—often welcomed—outcome any exercise. It’s most prevalent in the early stages of a workout routine.
However, there are some simple measures you can take to help lessen the blow and help you feel better quicker.
Try the following strategies to bounce back with ease.
Proper rest is key for beating soreness. Getting plenty of rest—especially between hard workouts—is the best natural cure for sore muscles.
When lifting weights, shoot for at least 48 hours before you hit these muscle groups again.
Consuming the right nutrients is another key to relieving soreness. Sore muscles—especially after a hard session—are in need of lots of carbs and protein to start the recovery and replenish process.
Make post-workout eating recovery a part of your training program. Choose a meal of a 2:1 ratio of carbs to protein.
Protein is a key nutrient for building and keeping muscle mass, so it plays an important role in helps your muscles bounce back from a tough session. Protein needs from one person to the next, but if you work out regularly, you should aim for 1.6 to 2 grams of protein per kilogram of bodyweight.
For a 180 pounds runner, that’s about 160 to 180 grams per day, split up between all meals and snacks.
Proper hydration can help you ease the symptoms of soreness. Your muscle cells need water to recover and rejuvenate from the workload fully.
When your body is dehydrated, that recovery process is hindered and slowed down.
Research has found a strong correlation between dehydration and increased muscle soreness. By the same token, soreness may be minimized when you ensure that your body is well hydrated throughout the day.
When exercise breaks down your muscles, they release waste products and toxins, such as hydrogen and creatine and kansa (a type of enzymes) that need to expelled out of the body.
Drink plenty of water while you work out and throughout the day. Don’t rely on thirst as the only indicator when it comes to meeting your body’s fluids needs.
If the pain persists, then you might need some medication. Over-the-counter, low-dose painkillers, such as Ibuprofen, have been shown to drastically lower muscle soreness.
However, I won’t recommend using them consistently, as taking them regularly can impede the recovery process. Think of them as the last option when you can no longer endure the pain.