Sore Spot: Relieving Tips To Ease Out Post-Workout Muscles

Oct 27, 2022, 18:31 IST

Muscles

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If you have recently begun exercising, held your child for an extended period of time, or gone hiking, there is a risk that you could have stiff soreness in the targeted muscle areas. If you continue doing what you're doing, the pain will lessen in a few days. One of the less desirable side effects of exercise is sore muscles. Muscle soreness can range from hardly perceptible to excruciatingly painful, depending on the type and intensity of the workout.

"One cannot avoid the feeling after a hard, sweaty, and challenging workout session. When the endorphins wear off, though, muscle stiffness and soreness may interfere with your everyday activities. Furthermore, it can discourage you from exercising the next day and making progress "Dr. Siddhant Bhargava, Fitness and Nutritional Scientist, and Co-Founder of Food Darzee, explains.

Here are a few relieving tips shared by Dr Siddhant, to ease out post-workout muscle soreness:

Muscles
Image: Shutterstock

Mindful stretching
It is important to do considerable stretching before and after exercise. Not only does it aid in maintaining flexibility, but it also minimises the likelihood of cramping and other compression-related problems. Stretching can be performed numerous times each day, particularly to mobilise the affected regions of the body.

Give your muscles time to recover
Muscle soreness is a normal occurrence when a person exercises a new muscle too vigorously, resulting in muscular tissue damage and muscle exhaustion. In other instances, lack of use of a muscle is also one of the most frequent reasons of muscular fatigue. As it normally takes a muscle 48 hours to recuperate from the impact of an exercise, you should arrange your gym session carefully and give your muscles sufficient rest.

Muscles
Image: Shutterstock

Eat well before and after exercising
Consume sufficient protein both before and after your workout. Protein aids in the healing of injured muscle tissue. Consume carbohydrates since they are required for glycogen synthesis, a procedure that allows your body to perform efficiently under stress. Additionally, keep your body hydrated. Hydration is vital because it helps to lubricate the joints, reduce inflammation, and speed up recovery.

Keep moving
It may seem counterintuitive to exercise while your muscles are already under a great deal of strain, but research indicates that even light activity during a period of dullness helps maintain the blood circulating and increases the body's ability to eliminate waste and chemicals connected to muscular pains.

The bottom line
Expect some muscle discomfort while beginning a new training programme. But don't let this scare you. It is common to have muscle discomfort when first beginning an exercise regimen. Remember, your body will adjust to your needs and create stronger muscles over time.

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