Working out is one of the excellent ways to stay fit and healthy. However, you may have at one time or the other encountered muscle soreness after training. Muscle soreness also is known as DOMS (Delayed Onset Muscle Soreness) affects both newbies and experienced exercise freaks. So, if it is your first month at the gym and you experience muscle soreness don’t be worried too much.
Ideally, the effects of muscle soreness are felt 24 to 48 hours later after a session of heavy lifting, uphill jogging or any intense physical activity that your muscles are not used to. According to health experts, muscle fever or soreness is a physiological response, and it is an indicator that things are working out.
Nonetheless, this doesn’t spell out your next training routine, as it only takes one workout session for your body to get used. Additionally, your immune system will be prepped the next time you hit the gym.
A lot of theories have been brought forth on the causes of delayed muscle soreness. One standout theory is that muscle soreness is brought about by the accumulation of lactic acid in your muscle tissues. On the other hand, sports science specialists refute this theory. In reality, muscle fever is brought about small tears on the muscle tissues.
So, how best can you prevent painful muscle soreness?
This is by far the most efficient ways of keeping muscle soreness at bay. Progress slowly when starting out a new exercise routine.
An Ice Bath
Taking a hot shower may feel good initially, however taking an ice bath is more efficient and effective. Unlike a hot bath which provides short-term relief, a cold shower prevents further muscle tissue damage and hastens recovery.
Additionally, you can massage sore muscles with an ice bag.
Workout Through the Soreness
In most instances, during muscle soreness, you might feel like sitting through your next workout session. However, this isn’t advisable, in as much as you shouldn’t go hard in your workout session you definitely shouldn’t skip it.
According to health and fitness experts, sitting through the next workout session will only make the situation worse. As such, try to blend in a few easy workout routines during the following workout routine. You can go for a brisk walk, do yoga or stretch.
Top Up Carbs and Proteins
Carbs provide your body with fuel to go through some physical activities. On the other hand, proteins help in building and repairing your tissues. After an intense workout session, your muscle tissues are in dire need of carbs and proteins. This is to rebuild themselves and replenish the energy spent during the workout session.
Warm Down Session
Most people overlook the importance of a warm down session. However, it is essential that you spend 5-10 minutes going through a series of stretching routines or yoga to calm and reset your body and nervous system. This helps cut down the adrenaline from your training routine and gets your body and immune system to a good state.