Most of us have felt sore after a workout at some time or another, whether from overdoing it or starting a new exercise from scratch. However, just because your muscles ache after exercise, doesn’t mean to say you’ll experience increased muscle growth, so try to avoid post-exercise soreness as much as you can.
Muscle soreness after exercise normally results from very small tears in the muscle tissue. This leads to delayed onset muscle soreness, or DOMS, which normally presents around 12-24 hours after an intense workout. Symptoms include muscle tenderness, stiffness, swelling and reduced strength and range of motion in the overworked muscles.
The good news is that DOMS doesn’t last too long, and the soreness should ease after a few days. But when post-exercise muscle soreness does strike, there are a few things that can help to ease the pain.
Taking a break from exercise for a day or two can help muscles to gradually repair themselves and eliminate soreness, so avoid working through any post-exercise pain, as you could make matters worse. Gentle stretching of the affected muscle may help, however, to prevent stiffness from setting in, but stop if the pain continues or worsens.
Tender muscles may be inflamed, so taking painkillers with anti-inflammatory properties may help to reduce symptoms of soreness. If you’re not keen on taking medication, try incorporating foods into your diet that can also help with combating inflammation. Oily fish is rich in Omega 3 fatty acids and is known to reduce inflammation in the body.
A post-exercise massage can work wonders for sore muscles, helping to relieve tension in affected areas and boosting circulation to encourage the healing process. A massage can also help to improve range of motion and reduce stiffness.
A hot bath
Sore muscles can be relieved with a hot bath and a few drops of soothing essential oils added. The heat from the water can boost blood circulation around the body, which can assist with muscle healing. Heat pads also work effectively and can be used to target specific areas of the body.
A healthy diet ensures your body is receiving all the vital nutrients it needs to assist in healing and recovery from muscle soreness. In particular, vitamins C, D and E are thought to play an important role in muscle repair, while B-complex vitamins encourage cells to produce energy so that they have the fuel they need to repair tears. Vitamin C can be found in citrus fruit and red peppers, dairy products provide vitamin D and almonds are a good source of vitamin E. Lean meat is packed with B-complex vitamins, and is also a valuable source of protein. Alternatively, take a multivitamin and mineral supplement.
Once you’ve got muscle soreness under control and you can hit the gym again, you might need a helping hand to boost your muscle mass. Steroids & Muscle is a reputable and approved provider of high quality steroid products that can assist with building those all-important muscles.