Muscles that are sore after a workout can range from being just uncomfortable to be completely incapacitating. So, it will be reasonable to try to understand what exactly it is that can be done in order to help boost the recovery of the muscles and help you feel better. The idea is to get you back to the shape of being able to do your exercises of choice.
It must be mentioned that this type of soreness is extremely common but that definitely does not make it any more bearable for the people who are going through it. Therefore, people who are into serious physical activity and exercise are always looking for a way to recover better and to prevent the issues brought on by sore muscles. It is not at all a surprise that they want some form of respite from it.
First of all though, it may help us a lot if we were to understand what exactly is it that causes the muscle discomfort. This is what doctors have termed as delayed onset muscle soreness, or DOMS, in short. Once you are able to understand what exactly is causing these issues, you can then try to understand how you should approach it in terms of treatment.
What Causes Soreness in The Muscles after Workout?
According to expert opinions, DOMS is basically a result of the tiny muscle tears that happen when you exert yourself physically a lot, i.e. exercising. These small tears of the muscles of the body cause a lot of pain and then ushers in a lot of inflammation, Normally, the pain cannot be felt immediately after a workout session. It usually takes around 12 to 24 hours after you have worked out and the pain will in about 24 to 72 hours after your workout session.
While it may not look like it, but this is the same process that is involved in the building of muscles. After you experience these micro-tears in your muscle fibers, these fivers then build back and they recover and come back a lot stronger than before. This is a very normal scenario in the process of building muscle and also building strength.
It is important to note here that, although it may seem like it, however, more DOMS just does not automatically equate to better muscle nor strength building. In fact, experts have opined that too much soreness going untreated after a workout can be very counterproductive to the main goal of the person. This is because the person suffering from extreme muscle soreness can result in the person skipping a lot of workout sessions.
Steps You Can Take to Mitigate Sore Muscles
Try to move a little
This may seem to be the last thing that you want to do with sore muscles, but the fact of the matter is that just sitting on the couch for hours is literally one of the worst things you can do in terms of muscle soreness and muscle recovery.
We are recommending some form of light movement because of the fact that it really does help with the circulation of blood in the body. This really has the potential to dramatically cut down the recovery time needed to recover from sore muscles. The main idea here is that the faster nutrients get to their desired destination, the faster the recovery process will be. What gets nutrients to their desired destination and fast? Improved blood flow.
Therefore, even though you may not feel like it, please do not just become a couch potato right after your exercise or workout session. It may feel good in the moment but remember that you will have to pay a steep price for this momentary comfort in the form of delayed recovery times and also you will have a tougher time working out the next day. So, in essence, it is important that you do not slouch after sessions as it can really disrupt the goals you have for your workout sessions.
Make Sure That You Consume Plenty of Liquids Taking Workout Session
Drink water and make sure that you drink plenty of it after a particularly intense workout session. There is scientific literature out there that has been able to successfully demonstrate the link between sore muscles and dehydration. It is true that a lot more research needs to be done in these areas. One thing that researchers are sure of, however, is that if increased levels of dehydration cause soreness in the muscles, then if you increase the amount of hydration taken in, you can drastically improve your sore muscles.
Researchers have stated that increasing the amount of hydration taken in after a workout can really help with flushing out the waste products in the body.
Try Light Therapy
Light therapy is one of the best and also one of the safest methods of therapies that are out there in the market today. It has gotten tremendously popular within the span of the last decade and even celebrities have made it a part of their daily routine. It has been proven to have an insanely large number of health benefits.
One of these benefits is the fact that light therapy has been proven to be really effective in the cell repair and cell regeneration part. This is a massive benefit for those who are looking for help with sore muscles. Light therapy can really help and mitigate this issue by helping the body to heal faster by promoting the growth of new cells in the body and helping the damaged and torn cells in repairing themselves.
Before you proceed to take light therapy and embark on this journey, know that it is vitally important that you talk to a doctor and get their opinion on the subject. Not only will it help you in making the most of your light therapy sessions, you will also be better informed as to what light therapy device you ought to get.