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How to deal with muscle soreness after workout? 5 Easy Tips to help you

So you’ve decided to focus on getting a little healthier and you start an exercise program. Your first workout goes great, and you’re really proud

How to deal with muscle soreness after workout? 5 Easy Tips to help you

So you’ve decided to focus on getting a little healthier and you start an exercise program. Your first exercise is great and you are very proud of yourself. That is, you can 't get out of bed before the next morning because you're so sore. You say, "What happened? Have I done anything wrong? Have I just done too much? "Never allow muscle soreness to get you down after a workout!

Here's all you need to learn to stop your fitness routine from getting disrupted by the soreness.


Muscle soreness is a side effect of the tension you placed on your body while you work out. It is generally referred to as Delayed Onset Muscle Soreness, or DOMS, and is totally normal. DOMS typically begins within 6-8 hours of a new task or behavior transition, which will continue up to 24-48 hours after the workout. The joint discomfort is triggered by joint inflammation and is one of the main causes of this muscle soreness.

The great paradox of exercise is that muscles get stronger by first breaking down — the process of rebuilding after a workout is where the true magic happens. That can sometimes leave your muscles feeling a bit sore and achy, which is quite normal (though uncomfortable). But it is usually sore, and sometimes it's too bad. I'm thinking about the wincing-in-pain, what-have-I-do, I-can't-move a kind of soreness that persists for days. A few weeks ago, after taking an obviously innocent barrel class I hadn't been to in years, I became really acquainted with this thought. My calves obviously worked harder than normal because I spent too much time on my feet, but overall during the workout, I felt pretty strong.

The scientific word for post-exercising soreness is DOMS, or muscle soreness delayed-onset.

DOMS usually peaks 48 to 72 hours after a workout, as your body is really working on the process of repairing muscle fibers which have been torn during exercise. Depending on how much damage has been done (and other factors such as genetics and how hydrated you are), there are varying degrees of pain, but experiencing an extreme level of soreness regularly isn't something you should become used to.

SELF physiologist Joel Seedman, Ph.D., owner of Advanced Human Performance at Atlanta, Georgia, says, "Some research indicates that muscles can actually atrophy [or break down too much] when they get too tired — it's almost like the muscle gets overworked and it couldn't repair itself fully" Yeah, no, just because you're more sore doesn't mean you 're having better results. And if you take some time off to rest, it will throw a wrench on your exercise schedule and cause you to lose out on additional days of training.


Extreme muscle pain can potentially occur, usually because your muscles aren't used to doing something.

  1. After either of the above, you are more likely to feel intermittent muscle soreness:
  2. beginning an exercise or fitness routine for the very first time
  3. Introducing a new movement or exercise to the fitness 
  4. Raising the strength of an exercise already in the plan (increasing the amount of weight raised, number of repetitions or speed) 
  5. Doing the same movement again and again without needing to do so.
Both Men and Women, including the bodybuilders and other professional athletes, are at risk for muscle soreness. The good news is that regular muscle soreness is an indication you're becoming better and you're not stressed about it. You tense the muscles during workout, and the fibers start breaking down. When the fibers rebuild themselves, they become bigger and thicker than they used to be. That ensures that the next time you work out your muscles should be more able to withstand the pain.


These are the best remedies for soreness — but there are a couple of things you can try to help ease the pain a bit.


1. Walking or light Movement

Yeah, this is crazy. "But if you're very tired, and decide you 're not going to get off the sofa, that's the least you can do," says McCall. It is because exercise enhances breathing, improving blood flow to the body.

"It's thought that enhanced blood flow and nutrients from the muscle actually speed up the repair process, which in turn should reduce DOMS," says Seedman. Although further work is needed, we do know that blood carries nutrients and oxygen into the muscle tissue, he explains — particularly amino acids, which are the "building blocks" of muscle repair. The hope is to get these nutrients quicker (through blood flow) to their target, quicker they can get to work and faster you'll feel better.

Now, this doesn't mean you can go back to your frequently planned fitness programming — we're thinking about easy exercise, including heading on a stroll or jumping on a recumbent cycle in the gym. Seedman also suggests a very mild resistance exercise, if you can do it."Blood flow is important and that's why resistance training is so productive — it's among the easiest opportunities to [directly] bring blood circulation through your muscles," says Seedman.

But seriously, light means super light, as you don't want to harm the muscle fibers any further. Seedman suggests using only 25 to 50 % of the weight you would normally use, or sticking to exercises on bodyweight.

2. Keep Yourself Hydrated Always

Step 2: Drink Water."A brief testing session shows a link between fatigue and increased muscle soreness and DOMS," notes Seedman. While further work is needed, "researchers and practitioners have postulated that if dehydration enhances soreness, then hydration rates will mitigate it," he adds.

The key idea here, he says, is that water can wash away waste materials. When the muscles break down, they release waste products and toxins that need to be filtered out of the body (such as hydrogen ions and a creatine kinase enzyme), Seedman explains. These (among others) waste products are associated with greater soreness, Seedman says. Though the kidneys and liver are essentially responsible for cleaning out contaminants (after all, it's our organs, not something we consume or drink, that detoxifies our bodies), keeping hydrated will help us along with this process — and keeping hydrated is often a safe idea anyway.


3. Doing some light Stretching

The keyword is light again. Stretching may be a fantastic way to relieve tightness and expand the range of motion while you're sore — which will help you feel stronger, even though it doesn't really fix the holes in your muscles or have them recover even more efficiently. But it's not even much. "Please be patient," Seedman says."It would be good to do a gentle stretching so trying to spread the muscle out when it feels incredibly tight would only make it harder for the muscle to come back because the body attempts to stop it."

So how do you know it's too far? "Stretch till it feels extremely tight, let it go up after 5 to 10 seconds, and then repeat that, without ever getting to the point where it feels unbearable," says Seedman. If it's too uneasy to just talk about comforting, ignore it if you can, it's just about having some quick stress relief.

4. Make sure that you get enough of that protein

Protein is a vital resource for bodybuilding and sustaining and it plays an important part in helping the muscles heal after a rigorous workout.

While you should be eating enough protein all the time to avoid recurring or long-lasting soreness from your workouts, Seedman says, double-checking that you are eating enough protein after the damage has been done can still be helpful."I can also argue that this will be as necessary as exercise [to recover] in the sun," he says.

This does not automatically imply overly huge quantities of protein. While the needs vary, people working out should be targeting about 1.4 to 2 grams of protein per kilogram of body weight. It's between 95 to 136 grams a day for a healthy adult who's 150 pounds, divided between all the meals.

5. To relieve the discomfort with some Heat or Ice.

The controversy is raging about hot therapy and cold therapy, so when it comes down to it, it's always all about what helps you feel good — mostly, the consequences are fleeting. But some brief relaxation (as long as it's safe) is worth it when you're super sore.

Ice may help reduce the inflammation that often goes along with severe soreness, says Seedman. Bringing down the swelling may help to relieve a certain discomfort that creates pain. Elevating your legs (if that's where you're sore) can help with that as well. But heat may also reduce symptoms of anxiety and discomfort, Seedman notes. And if you feel like sitting in nice water, do so. Also, McCall notices that this will assist with circulation.


Overall, time will cure all sorrow — as long as it's not more extreme.

While you're recovering, watching out for signs of something more serious is also important. When overworked muscle fibers die and release the protein myoglobin into the bloodstream, a syndrome called rhabdomyolysis occurs which can lead to kidney damage and even failure. This is a medical disaster, so coupled with intense body discomfort, fatigue so vomiting, cola-colored urine is also the principal symptom. Reach a doctor ASAP if you notice these signs.

Whether you feel extreme discomfort after an exercise, even if the discomfort does not continue to ease for a few days, that may be an indication that you are potentially hurt and ought to see a health care provider.

As for me, after my soreness ended, my Barr-induced DOMS departed around three days. I spent the time walking my dog (as unpleasant as it was), alternating between therapy with heat and ice, and hoping for good, sweet relief. Eventually — happily — that relief had come.

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YourFitnessRink - Fitness and Health Matters: How to deal with muscle soreness after workout? 5 Easy Tips to help you
How to deal with muscle soreness after workout? 5 Easy Tips to help you
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