Do you feel muscle pain and soreness after an intense workout? It is most often referred to as delayed onset muscle soreness or DOMS.
Lifting weights damages muscles tissues in our body. However, this is in fact a good sign that you are indeed taking your workout seriously because muscle damage as a result of strength and resistance training can contribute to increase of muscle mass. However, we cannot deny the fact that the muscle pain and soreness is irritating and well, yes, painful.
In this article, we’ll give you some tips on how to alleviate delayed onset muscle soreness after an intense workout:
- Stretching – It is very important to do some stretching after your workout. Your muscles tend to tighten up after lifting weights and doing resistance training, which causes the soreness. Therefore, make sure to do some gentle stretching to loosen up tight muscles.
- Rehydrate – The harder your workout, the harder you sweat, which can lead to dehydration and result in tissue breakage. It’s a rule of thumb that you must replenish all the fluids that you lost during your workout by drinking lots of water afterwards. You must rehydrate to somewhat ease the pain and help repair the muscle tissues.
- Massage – When you’re feeling sore, there’s nothing more soothing than getting a massage, as it helps improve blood circulation to make you feel better. You can get a massage from a professional therapist, or you may also use hand-held massage rollers. You may also try Ultralieve Pro, an ultrasound device that may help relieve muscle pain, speed the healing of soft tissue injuries as well as give you relaxing time after workout.
- Compression – Alternating between a cold and hot compress can help improve blood circulation and repair muscle damage. First, you apply an ice pack for 15 minutes, then apply a heat pack for another 15 minutes, and so on and so forth until you feel better.
- Warm Bath – It’s also highly recommended to take a warm bath since this can help to loosen up tight muscles and improve blood circulation.
- Eat Well – You can speed up your recovery process by eating foods that are rich in protein and carbs. Some examples include grilled chicken, vegetables, salmon, tuna, and chocolate milk or shake.
- Rest – Of course, it’s important to get some rest. Working out can be exhausting, and you need to give your body time to recuperate. Make sure to rest well and get enough sleep. You’ll feel a lot better when you wake up.
Muscle pain after workout is a good kind of pain. It is a sign that you are working out well and that you are in the process of improving your figure and overall physique. However, you can’t just ignore the pain. Therefore, try these tips to ease the muscle pain and so you can continue your workout routine the following day.