How To Reduce Muscle Soreness After Exercise? Find out more.

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Exercise is an extremely vital part of a healthy and active lifestyle. It boosts your heart and lungs. In addition, it builds strong bones and muscles. However, exercise may cause sore muscles. This is common if you attempt a new exercise or up your intensity.

You may utilise new muscles, strain your muscles, or get small tears in your muscle fibres. These are indications that your muscles are attempting to respond to this new exercise, grow and get stronger.

The Delayed Muscle Onset Syndrome (DOMS) usually kicks in 12 to 24 hours after an intense workout. It peaks between 24 to 72 hours. The soreness will disappear in a couple of days. Torn and inflamed muscles sound bad. We certainly want to minimise inflammation in our normal daily lives as past research has shown chronic inflammation contributes to many chronic diseases however some degree of inflammation can be an important signal for muscle growth and repair,

How Can I Treat DOMS?

There’s no one straightforward way to treat DOMS. Nothing is proven to be totally effective. These things may assist with easing some of the symptoms:

  • Rest,
  • Ice packs,
  • Painkillers, and
  • Massage

DOMS does not usually require medical intervention. However, you should seek out medical advice if the pain becomes unbearable, you experience severe swelling, or your urine becomes dark.

Can I Avoid DOMS?

Unfortunately, you can’t avoid sore muscles. It’s part of getting stronger as well as healthier. There are some things you can do in order to help lessen the amount of soreness.

Warm-Up

Research studies show that warming up your muscles before exercise could be better as opposed to stretching them. It wakes up your muscles through increasing blood flow to them. To warm up, do light versions of particular exercises. These encompass slow jogging or biking, jumping rope, or – alternatively – lifting light weights.

Drink Water

Water assists with controlling your body temperature, loosen your joints as well as transport nutrients to create energy. Without water, your body will struggle in order to perform at its highest level. You might have muscle cramps, fatigue, dizziness or far more serious symptoms.

Limited Rest

Wait about 48 hours prior to working the same muscle groups in the same way (with the same intensity or for as long). Limited or lighter exercise of the same muscles can actually assist. For instance, if you were sore after running, a light walk or bike ride the next few days can help. Avoid complete rest and immobilisation.

Can You Continue Exercising With DOMS?

You may exercise with DOMS, although it may feel uncomfortable to start with. The soreness dissipates once your muscles have warmed up. The soreness will mostly probably return after exercising when your muscles have cooled down.

If you find it difficult to exercise, you could rest until the soreness goes away. Alternatively, you could concentrate on exercises targeting less affected muscles to allow the most affected muscle groups time to recover.

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