Lately, have you started working out? Nothing feels better than completing a fulfilling workout. You might have experienced the endorphin rush post-workout that makes you feel on top of the world, isn’t it? What about the next day? That high feeling is no longer there; instead, you have muscle soreness! Sore muscles are natural and aren’t threatening. However, they can dampen your day and affect your workout.
Exercise cannot be ignored; it's as essential as food and breathing. You need to figure out these sore muscles so that your daily workout motivation is not hindered.
Why Do Muscles Get Sore?
People of all ages and genders can experience muscle pain. Delayed-onset muscle soreness (DOMS) can occur when you try a new physical activity or change your exercise routine. Muscle soreness occurs 6 to 12 hours after exercise and can last up to 48 hours. You feel pain as during this time the muscles are getting healed and becoming stronger. Simply put, muscle pain is caused by microscopic tears in the muscle tissues. These cracks occur during strenuous physical activity. Although some muscle soreness is inevitable, there are ways to alleviate and manage it.
Here we have discussed some of the precautions you can take prior to a workout and post to it.
Stretching
Stretch it out! You might have seen sprinters and runners doing various stretching of their legs, shoulders, hands a few minutes prior to the race. Why because stretching relaxes muscles by which muscles move and flex better and reduces risk of injury. In the same manner before your exercise, try a stretch routine. Take a while for mild dynamic stretches before starting exercise and static stretches post exercise. Dynamic stretches accommodate such things as swinging your legs and arms or doing gentle walking lunges, do it for 5-10 minutes. Once you’ve finished your exercise, take another 5 to 10 mins and observe up with static stretches.
Do your cardio initially
Cardio exercise is advised according to one’s intention of workout. If you want to increase your endurance, do cardio before weights. If one is aimed to build muscle strength, do weight training before cardio. If increasing endurance is the goal, do cardio before weights. If one is only wanting to improve overall fitness, you can do either cardio or weights first.
Cardio in advance will increase your threat of going to upset severe DOMS, however you'll be able to pull a tendon, ligament, or muscle at some purpose of your workout. Doing at the smallest amount a couple of kinds of cardio first helps heat up your muscles efficiently, though it’s simply 10 to 15 minutes of walking.
Try an Ice bath
Cooling effect of an ice bath helps reduce inflammation. If you’re experiencing muscle soreness, an ice bath will lower inflammation by close to twenty percent. Subsequently, it will relieve some pain in the muscle by lowering inflammation. Ice bath is advisable for only 5 to 10 minutes. If the weather is not permeable, just take a cooling shower with normal water.
Carry Pain gel
Pain relief gel is a first aid for all fitness enthusiasts and athletes. If
you would like to have a quick relief. We've got the most effective Pain relief gel. Try sesame oil based Zenopain gel for quick relief. It will impress you with its mild fragrance and non-sticky, non-stain property. Sesame seed oil absorbs faster, reduces muscle soreness thereby providing instant Relief.
Stay Hydrated
Once it involves relieving sore muscles or preventing them within the initial place, water can be a saviour. It may sound strange but hydration prevents cramping and reduces inflammation that keeps muscle soreness at bay. If you are missing out on your sips, fix a particular time to drink water throughout the day. If you are a sweaty person then make your water intake more frequent.
If accidentally get an injury during a workout, please consult a physiotherapist or doctor for advice.