Muscle soreness is more common among fitness beginners who are doing resistance exercises or who are returning to training after a period of inactivity. There are two types of muscular soreness: acute and chronic. Acute muscular soreness, also known as instantaneous muscle soreness and delayed onset muscle soreness, is a type of muscle pain that occurs suddenly (DOMS).
You feel satisfied after sweating out. But that contentment might be painful later. About 12-24 hours after an intense workout, your day may be ruined by aching and stiff muscles. Even while the discomfort shows you’re getting stronger, you may wish you hadn’t worked out in the first place when it peaks after two days. After everything, you shouldn’t stop working out. You should find ways which can prevent muscle soreness after workout.
Cause of muscle soreness:-
Anyone who has recently begun weight training, increased their exercise programme, or completed a strenuous aerobic activity is more likely to experience soreness. Exercise can create microtrauma (micro-tears) in muscle fibres, causing them to swell and become sore 12–24 hours after the activity. Increased blood flow to the muscles during physical activity can also cause edoema.
How to prevent muscle soreness after workout?
- Stretch your body before workout
An intensive physical exercise shortens your muscle fibres by contracting them. Stretching at the end of your workout breaks muscle contractions by pushing the affected muscle in the opposite direction. Know your limits, though, and don’t overextend yourself.
- Taking anti-oxidants like turmeric or fish oil
Turmeric is strong in antioxidants and has potent anti-inflammatory properties. It helps with delayed onset muscle soreness and speedy workout recovery. Fish oil has omega-3 fatty acids which also aids in speedy recovery.
- Massage your body
Massage can help reduce muscular discomfort by lowering the production of cytokines, the molecules that cause inflammation. Both athletes and health professionals follows this to relieve muscle tension.
- Drink milk-protein or Whey protein
A concentrated milk product containing 40 to 90 percent milk protein is known as milk protein concentrate. In exercise-induced muscular injuries, milk protein supplementation can aid with muscle soreness and strength. Drinking whey protein will also help you to prevent muscle injury.
- Focus on muscle movements
Increase the body’s reactivity to training stresses is the basic technique to minimizing muscular pain. After a rigorous workout, ice is to relieve inflammation. When inflammation is under control, the affected area is free to move, which promotes healing and lowers pain.
- Go for heat therapy
Heat therapy applied soon after exercise can help with delayed onset muscular soreness. While both dry and wet heat were found to help with pain, moist heat was found to be considerably more effective.
Hence, muscle soreness is common after an intense workout. Never stop your workout regime for this. You can focus on low intense workout or follow the above steps to prevent muscle injury.