Tired of feeling that annoying back pain or having sore muscles after your workout?
Muscle soreness. It can happen to anyone. It doesn’t matter if you are a beginner or a professional athlete. Surprisingly, even bodybuilders experience muscle soreness sometimes. In fact, no one is immune to it.
What is actually Muscle Soreness?
DOMS is the abbreviation of delayed onset muscle soreness, or as we know it muscle soreness. This is a “microtrauma” of the muscle fibers that occurs after an intense workout. It causes micro-tears in the muscle tissue. This is why we feel pain in some parts of the body.
In addition, it can take up to 48 hours after an intense workout before muscle soreness occurs.
Knowing your weight limits and when to stop might be crucial for your body. Don’t push yourself too hard. You won’t achieve your dream body for only a week or two in the gym. It takes time.
What Causes Sore Muscles?
Starting a new workout program might be challenging, especially if you are new to the gym. Your body needs time to adjust itself to the new exercises and feeling sore during the first couple of weeks is normal.
Actually, feeling this uncomfortable pain is a good thing. It’s a sign that your workout was tough. The beneficial effect is that when the soreness goes away, you will see results, such as, bigger and stronger muscles. This is the desired effect, when lifting weights, right? As I like to say no pain, no gain.
Don’t get me wrong. Changing your workout routine is fine. The main cause of sore muscles is overtraining. In my career, I have seen many guys and even women, who want to look like a beast and push themselves beyond their limits. Overtraining occurs when the intensity of the exercise exceeds your capacity. This is one of the main reasons why you are feeling sore.
What is the Fastest Way to Recover Sore Muscles?
Muscles need time to recover and rebuild after every workout.
The most effective way to rest your body is by getting enough sleep. And this applies whether you have sore muscles or not. Lack of sleep can only slow down the healing process. Your muscles won’t be able to recover properly and you might feel sore the day after.
As you know, sleep plays a vital role in your well-being throughout life and can help protect your mental and physical health. Studies suggest that you need at least 8 hours a sleep per night to maintain a healthy body and mind.
Staying active by going out for a walk or a light jog, taking an ice bath and eating proper nutrition can help you reduce the soreness, too.
How to Avoid Muscle Soreness at all?
To get the most of your workout and speed up your recovery process,
Add Stretches to Your Workout Routine. Before, During and After.
Many people don’t like to stretch, but it should be a part of your workout routine. Stretching, even for 5 minutes, relaxes your muscles. It prepares your body and can be seen as an injury prevention method. In addition, stretching increases your blood flow and energy levels.
Drink Enough Water.
First and foremost, water helps flush out toxins from your body. Furthermore, staying hydrated can ease the muscle pain.
The more active you are, the more water you should be drinking. Try tracking your daily water supply, as staying hydrated will help you perform at your best.
Foods that Help Reduce the Soreness
Some foods might help alleviate the feeling of soreness.
Cherries have an anti-inflammatory effect. Eating or drinking them can relieve your pain and inflammation.
- Foods high in protein
Protein can give your muscles the necessary ingredients to start the healing process.
- High-Potassium foods
Your body requires potassium, as it is an essential nutrient. Since your body cannot produce it, try adding whole foods like fruits and vegetables to your diet.
Bottom line: Muscle soreness is something very common. Don’t be afraid of going to the gym because of the pain you might feel the day after. Use the tips mentioned above so you can recover faster and continue exercising. The key lies in one’s recovery schedules and nutritional habits.
Working out is important for your health and physical condition. In fact, regular exercise is necessary to preserve muscle strength and maintain healthy body weight.
Wondering where and how to start? Join Lazar's Fitness Academy and you will get the help you need in order to achieve your body goal without overtraining!