It can be difficult to take the stairs, roll over in bed, or even lie down on the toilet after a workout. This ache is known as delayed-onset muscle soreness (DOMS), and it is caused by microscopic muscle damage.
DOMS is often felt when engaging in new exercises or lengthening the muscles under stress, like hiking downhill or slowly lowering weights during biceps curls. This hard-won trauma encourages the muscles to recover faster and healthier. However, more soreness is not always better. After all, being sore all of the time will dampen your enjoyment of exercise. It can also expose you to wear-and-tear accidents.
How to Reduce Muscle Soreness?
1.Introduce New Exercises Gradually
Trying new workouts or variations, no matter how fit you are, will leave you sore. Start off slowly with new routines or drills and steadily increase the difficulty over the span of several weeks or months. Stay in tune with your body’s needs and stick up for them.
Eating adequate carbs at meals and snacks will reduce the chance of muscle soreness by promoting muscle recovery. Checking your blood sugar before and after exercising will help you and your health care team build a course of action by giving you an understanding of how your diet is working for you. If your levels are less than 100 mg/dL, eat some fresh fruit, a granola bar, or a handful of whole-grain crackers.
3.Eat Anti-Inflammatory Food
While further study is required, some data indicate that consuming antioxidant-rich foods may help relieve muscle soreness. Watermelon, for example, is high in L-citrulline, an amino acid. According to studies conducted in 2013 and 2017, this amino acid can minimize recovery heart rate and muscle soreness.
4.Take A Hot Epsom Salt Bath
Epsom salt baths have been attributed to decreased muscle pain and inflammation. The moist heat provided by soaking in a hot bath is an additional benefit.
If You Stretch, Do So Ahead Of Time
According to a 2012 report, static stretches can impair muscular performance. Static stretching entails stretching a muscle to the point of minimum pain and keeping it there for an extended period of time. Instead, opt for dynamic stretching, which involves moving the muscles and joints repeatedly. Walking lunges and arm circles are excellent ways to build stamina.
- Hydration, proper form, and mindful practice.
Being mindful of your body and exercises is the easiest way to avoid potential aches and pains and get the most out of your workouts. Prepare your body for exercise by doing a thorough warm-up and cool-down routine at all times. Learn proper form and follow a regimen that steadily rises in severity and length to minimize soreness and injury risk.
Sore Or Injured?
Although DOMS is characterized by dull irritation in your muscles one to three days after exercise, any pain that is sharp, lasts more than three days, or is felt in or near your joints indicates injury. With the help of certified personal trainers in Dubai, you can make sure that you avoid muscle soreness with proper stretching techniques post workout.