Your muscles try to perform at the best level they can. Doing every pullup, jump, press, crunch, curl, squat, and run possible. However, after completing the workout, even walking down the stairs feels like torture. Having sore muscles after an intense workout is a very common thing. That doesn’t make it unbearable. However, first, you might want to learn about what is causing that muscle discomfort. Most called it delayed onset muscle soreness or DOMS. To focus on the treatment, first, you have to understand the cause of your discomfort.
Why are you sore?
It is believed that delayed onset muscle soreness is due to the formation of small tears in your muscle fibers created during working out. These small microtears in our muscles tend to cause pain and inflammation. The pain generally starts to occur between 12 and 24 hours after the workout. It peaks around 24 to 72 hours. This is the same process people use to build muscle. When the tears in your muscle fibers start building back up, they heal up and return stronger. It’s a natural part of the strength and muscle building process.
However, DOMS or more muscular soreness does not equate to quicker or better strength-building or muscle-building results. Sometimes, getting sore can be counterproductive since you may skip a few workouts due to the pain. The pain may vary depending on a few factors, such as the damage done, your genetics, and the hydration level. Nonetheless, it would help if you didn’t experience an extreme level of soreness on the regular.
Types of workouts that cause soreness
Workouts that contain multiple eccentric exercises tend to leave you sorer. There are two obvious phases of strength exercises, the concentric part, where you lift the weight, and the eccentric part, where you lower the weight. You create more tears in the fibers during the eccentric part. Thus, making you sorer as a result. You also increase the chances of experiencing DOMS when you opt for exercises that contain unfamiliar movement patterns, overburden the muscle more than it is accustomed to, or engage smaller muscles that usually get neglected.
How to decrease the effects of DOMS and Improve recovery time?
Sadly, if you’re already experiencing muscular pain soreness, the only cure for your cause is time. However, there are a few things that you can take into consideration, which can help ease the pain. They could also speed the process up along the way.
1.Get some light movement
Being sore is horrible. However, not doing anything about it and just lying down on the couch is possibly the worst thing you could do to increase further. To overcome the soreness, try doing light movements. They help because physical activity increases circulation, enhancing blood flow throughout the body. Nutrients and increased blood flow are shown to increase the rate of recovery. Thus, decreasing DOMS. It is believed that the faster you provide the muscles with nutrients through blood flow, the quicker they can proceed to work on repairing the tears.
This doesn’t translate you being able to return to your usual workout regime. We’re talking about low-level gentle activity. This includes going for a light stroll around your block or light cycling. Try out some lightweight training; it can help you increase blood flow to a certain muscle quicker as it is being isolated. When we say light, it means lower weight. Suppose you’re asking yourself “should I workout with sore muscles?” then the answer is no. Using heavy weights would further damage your muscle fibers. Use 25% to 50% of the weight you would usually use. Sticking to body exercises is also smart as it reduces that possibility extensively.
2. Hydration is key
Drinking water is vital. Some research suggests that being dehydrated is linked with causing DOMS and increased soreness of the muscles. Thus, trained practitioners have decided that being hydrated is essential to overcome DOMS and decrease muscular soreness. The main hypothesis is that water assists in flushing out all the waste products. Muscles break down and release toxins and waste products that need to be filtered out of the body. These waste products can also be attributed to causing soreness.
3. Maintain steady protein consumption
Protein is a key component when it comes to maintaining and building muscle. Thus, it plays a vital role in assisting your muscles to recover from a hard work session. It would be best to consume enough protein throughout your fitness journey to prevent long-lasting and recurring soreness from working out. It is as important as moderate movements.
Don’t get too fixated on consuming excessively high quantities of protein. The right amount to ingest varies from person to person. Most active people should eat about 1.4 to 2 grams of protein per kg of bodyweight. For instance, an individual weighing about 160 pounds should consume about 96 to 135 grams per day. Divided among all your meals.
4. Do light stretching
Squatting is an exercise that is dreaded by many. Mostly due to the heavy impact they have on your thighs. A lot of people ask for tips on how to reduce thigh pain after squats or how to get rid of sore legs from squats? The answer is light stretching. Remember, there is a lot of emphasis on the word light. Stretching is a brilliant method of increasing your range of motion and releasing tightness. Thus, making you feel much better in terms of pain. It doesn’t heal the tears in your muscle fibers or make them heal any quicker. It just helps you increase your range of motion because your muscles are already warmed up.
Just be careful performing your light stretches because trying to overstretch a certain muscle can be harmful. Overstretching a muscle when it feels very tight can cause the muscle to return even tighter than before due to the body trying to resist it. To properly do this, stretch the muscle till it feels right, leave it for 5 to 10 seconds, and then repeat it.
5. Use natural supplements
Using supplements can be very beneficial during this period. As they can help you provide the essential nutrients, vitamins, and minerals you may need. Here’s a list of some of the most effective supplements to help overcome muscle soreness:
- Branched Chain Amino Acids(BCAA)
- Omega-3 Fish oil
Kratom is one of the herbal supplements that is loved around the world. The best kratom for pain is the red strain. It has sedating properties; it relieves stress and anxiety and also corrects your sleeping pattern. Kratom is very useful when it comes to treating anxiety. The strain most effective in regards to anxiety and Depression is the red strain. Kratom can be enjoyed in many ways, e.g., tea, pills, tinctures. You must be confused thinking about how to make kratom tea, well just add the kratom leaves to hot water to be tea but make sure not to over boil the leaves as it will burn away the effects.
It is essential that while you’re recovering, you should look for signs of a much more serious injury. If you experience pain continuously throughout your workout, or if your muscles still sore after 4 days, chances are you might have sustained an injury. Therefore, immediately consult a health care professional.