How to Reduce Muscle Soreness After Exercise
Exercising is beneficial for health, yet most people avoid doing it because of the pain that follows the exercise. This pain is known as muscle soreness.
Two kinds of muscle soreness occur with exercise, one is acute muscle soreness and the other is delayed-onset muscle soreness.
Acute muscle soreness is experienced during and immediately after exercise and fades quickly. It happens due to the build-up of lactic acid in muscles and is often associated with a burning sensation. On the other hand, delayed-onset muscle soreness is the soreness that peaks between 24 and 72 hours after the workout. This happens due to microscopic tears in your muscle tissue. This tissue is then repaired and becomes bigger and stronger. This usually happens when you are new to a certain movement or increase the intensity of exercise.
Hydrating yourself is essential for faster muscle recovery. Water flushes out the waste products from the body and delivers essential nutrients to your muscles. It helps in keeping the fluids moving in your body, which helps in reducing inflammation. However, you should take small sips of water while you exercise, as drinking too much water during exercise can cause stomach cramps and hamper your performance. You can drink more water after exercise.
Foam rolling, also known as self-myofascial release (SMR), helps relieve muscle tension. It helps improve the range of motion of the joints and also reduces muscle stiffness. If you're new to exercise, buy a soft foam roller, as hard ones can be painful and foam rolling can cause problems if it is not done correctly.
Stretching after your workout is essential as it helps realign the muscle fibres that have contracted due to exercise. If you don't stretch after exercise, the contracted muscles stay in the same position and, in the long run, can take a toll on your posture. Static stretches after a workout help the muscles lengthen and go back to their original shape.
Do not over-train
If your muscles remain sore some time after exercising, do not train them again for another two days. Rest the sore muscles and train a different body part. This will help in the recovery and strengthening of the sore muscles. If you do the same exercises repeatedly, your muscles will be sore for too long, which is not a good sign. Repetitive motion in the same muscles can cause injuries that take longer to heal.
Do light exercise
Sometimes, after strenuous exercise, all you might feel like doing is staying in bed and recovering. However, just getting up and moving improves the blood flow in your body and delivers oxygen and important nutrients to the sore muscles, thus helping you recover faster.
To sum it up, be smart about the hard work you put into your fitness regime!
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