What Helps Sore Muscles After Workout
What Really Helps Sore Muscles After a Workout
Introduction
Sore muscles after a workout are a common occurrence, especially for those who are new to exercise. This soreness, known as delayed onset muscle soreness (DOMS), typically peaks 24-48 hours after a workout and can last for several days.
While DOMS can be uncomfortable, it's generally a sign that your muscles are adapting to the new demands you're placing on them. However, there are several things you can do to help reduce muscle soreness and speed up recovery.
What Causes Sore Muscles?
Muscle soreness is caused by microscopic tears in the muscle fibers. These tears occur when the muscle is overloaded, either by lifting too much weight, doing too many repetitions, or engaging in a new type of exercise.
As the muscle repairs itself, it rebuilds stronger and more resilient. This is why it's important to allow your muscles to rest and recover after a workout.
How to Reduce Muscle Soreness
There are several things you can do to help reduce muscle soreness, including:
- Cool down after your workout. Cooling down helps to reduce inflammation and muscle damage.
- Stretch your muscles. Stretching helps to improve flexibility and range of motion, which can reduce soreness.
- Massage your muscles. Massaging your muscles helps to improve circulation and reduce tension.
- Take an epsom salt bath. Epsom salt baths can help to relax muscles and reduce inflammation.
- Get enough sleep. Sleep is essential for muscle recovery.
What to Avoid
There are also several things you should avoid doing if you're experiencing muscle soreness, including:
- Don't overtrain. Overtraining can lead to further muscle damage and soreness.
- Don't massage your muscles too hard. Massaging your muscles too hard can cause further damage.
- Don't take pain relievers. Pain relievers can mask the pain of muscle soreness, but they will not speed up recovery.
Conclusion
Muscle soreness is a common occurrence after a workout, but it can be reduced by following the tips outlined above. By cooling down, stretching, massaging, and getting enough sleep, you can help your muscles recover faster and get back to your workouts sooner.
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