While working out helps you feel physically and mentally fit, one of the common side effects is dealing with the muscle soreness it brings with it. The level of muscle soreness can depend on the kind of exercise you are doing and the intensity you are following. This article will discuss why muscles get sore after a tough workout and how you can prevent muscle soreness. Say goodbye to painful mornings and not being able to climb the stairs after an intense leg day.
Is Muscle Soreness Bad?
The idea of having inflamed or torn muscles may sound terrible. Of course, you want to lower inflammation in the body on a daily basis, but some level of inflammation is important for muscle growth. The key is to help your muscles recover faster so that they come back stronger and bigger. You should aim to prevent inflammation from occurring. Instead, focus on getting it under control as soon as you start to feel sore.
This does not mean that you must feel sore after each workout as a sign that your workout was effective. Muscle soreness leads back to damage, and in small doses, the damage is okay, but you do not want to deal with muscle soreness each time you work out.
⦁ Hydrate During And After Working Out
Hydrating is one of the most important steps to dealing with muscle recovery. As long as water helps the fluid in your system to move around, inflammation in your body will not rise. Moreover, waste products will get flushed out of your system, and your muscles will get the nutrients they need.
However, the problem is that usually, people do not understand when they are dehydrated. There are high chances of reaching dehydration before you even get thirsty. If you want to check for dehydration, look at the color of your urine. If your urine is dark or medium yellow, you are dehydrating. If you have pale urine, there is a sufficient amount of water in your body.
⦁ Use A Foam Roller After Working Out
SMR or self-myofascial release releases tension in the muscles with the help of lacrosse balls, foam rollers, and massage sticks. These help move the fluids that build up in your tissues when you work out.
Studies conducted have found that foam rolling also decreases muscle soreness while increasing the range of motion. The point of foam rolling, a kind of massage, is to boost circulation in the body. This helps oxygen and nutrients reach sore muscles, which in turn lowers tenderness and swelling.
Start off with a soft roller if you are trying it for the first time. Firm rollers exert more pressure and can be intense. You can also use lacrosse balls to massage hard-to-reach spots, such as the calves and glutes.
⦁ Eat Within An Hour Of Working Out
Food is essential to ensure that your muscles repair themselves and come back stronger. Moreover, it helps make the recovery process faster. To ensure that you make a full recovery, eat at least 40 grams of protein and 20 to 40 grams of carbs sixty minutes after working out. You can also have a bowl of Greek yogurt with some berries and honey.
To prevent muscle soreness, protein is essential as it helps amino acids rebuild the muscles. Carbohydrates, on the other hand, replenish lost fuel found in the muscles.
When working out, it is important to feed your body. Prioritize meals and ensure that you have a good protein intake so that your tissues and muscles are well fed. Do not starve yourself, as this could result in you permanently harming your body.
⦁ Get Sufficient Sleep
There are loads of reasons why you should not stay up too late at night and catch up on sleep. One of the most important reasons is to prevent muscle soreness. Studies show that non-rapid eye movement (NREM) helps increase proteins in the body, creating new proteins. This helps repair muscles that were damaged due to your workout.
Adults should try to get at least eight to nine hours of sleep. Even though this seems impossible when dealing with work, school, family, and friends, it is absolutely essential so that your body does not hurt in the morning and you do not fall sick.