Muscle soreness is related with exercise is known as delayed onset muscle soreness or DOMS. DOMS makes difficult for you to walk, reduces your strength or make your life uncomfortable for a couple of days.
1. Warm up and ease into your workout
In order to have your muscles flexible and prevent injury throughout an intense exercise, you will have to ease into your routine which gives them time to become pliable and warm. Try and avoid jumping right into an intense or heavy workout routine.
2. Stretch properly
A proper stretch at the start and conclusion of your workout will also get the lactic acid out of your muscles. Waiting for several after a tireless workout before stretching is definitely not a good idea. Stretch immediately after activity that may lead to discomfort to prevent becoming stiff.
3. Stay hydrated
Drying out at the start of an exercise routine or sport is harmful not only because it can cause you to become light-headed and pale, but also because it can lead to muscle agony later on. Proper hydration during intense physical exercise is highly recommended as it increases oxygen to your muscles, which gives your muscles more endurance and also helps in recovering as you work out.
4. Ice up
Ice-cold water instantly after an intense muscle workout has proven to diminish muscle discomfort more than any other lone treatment. It lessens muscle irritation and averts much of the agony from lasting in your muscles. If you are a professional or workout at an elite gym or college athlete, you might have an ice bath there that you can make use of to help reduce muscle discomfort.
5. Heat up
Despite the fact that the first step should at all times be ice, a few hours later it’s an excellent idea to apply heat to the affected muscles to help rouse blood flow to your muscles and aid in remaining flexibility instead of tight. Apply heat for about 25 minutes.
6. Keep moving
Even though it’s tempting to absolutely relax your muscles as you get better, studies have proven that light activity that uses your sore muscles have the ability to reduce the length of time that you’re sore. It’s imperative to give your muscles enough time to recover though, be sure that you don’t over do it.
7. Get a massage
When you exercise to fatigue, tiny tears take place in muscle fibers. The body’s natural reaction to these tears is an irritation. Massage helps in reducing the number of cytokines the body creates, which play a part in causing an irritation. Massage also increases the number of mitochondria in your muscle, which improves the muscles’ aptitude to extract oxygen.
Image courtesy of: muscletech.com.