Soothing Sore Muscles After Working Out
Working out is hard work – after all, it’s not called “playing out”. Pumping iron is taxing while you’re doing it, and, if you’re new to it, it can come back to haunt you for a couple of days afterwards in the form of delayed-onset muscle soreness (DOMS).
DOMS occurs when your muscles perform activities that they're not used to, and produce excess waste that your body can't eliminate quickly. These waste products accumulate in your muscles and cause pain until your body can metabolize them naturally.
But the soreness only is a minor hurdle, so to speak. Once you clear it and start exercising regularly, your body will adapt very quickly, and produce less waste. You’ll soon feel all the benefits of exercise: better sleep, more energy, and better mood. So, solider on! And in the meantime, try these tips for alleviating your DOMS while it lasts.
Be prepared
As is the case with many afflictions, one of the best pieces of advice we can give is to avoid it – and no, we don’t mean by not exercising at all. A great way to reduce the severity of your post-workout muscle hangover (without reducing your gains) is by warming up well and easing into your workouts. That means starting with fewer sets of easier moves in your first workout, and working up to more strenuous ones.
Cooling down is also just as important as warming up. Stretching post-workout can relax tight muscles, and help to reduce the amount of pain you’ll experience the next day.
One way to ease your suffering while you're sore is by promoting blood circulation, which can hasten the waste elimination process in your muscles. This can be done with hot packs, baths, or saunas.
You can also promote blood circulation by massaging the affected areas. While the best way to do this is with a trained physiotherapy professional, you can do it more cheaply with a foam roller, or you can choose to take advantage Beijing's plentiful massage parlors. Just be sure to tell them you're suffering from muscle aches.
Get your beauty sleep
Just as you should get lots of rest when you’ve got a cold, you should also make sure you get enough sleep after working out, so that your body has the chance to recuperate and come to terms with your new physical activity level.
If you need to wake up unusually early to catch a group class at your favorite gym, make sure you go to bed early, and allow yourself to get a full night’s sleep the following night.
Get physical
Just like alcohol hangovers, workout hangovers can be cured with the hair of the dog that bit you. Many people find that a light workout that uses their sore muscles can help aid recovery.
This active form of recovery keeps the blood pumping through your sore muscles, and can reduce stiffness.
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· Can’t think of a single good reason to work out? Check out our article about the benefits of exercise for your mental health.
· Want to get your cardio by swimming laps? Make sure you know about good swimming pool hygiene.
· Keen to make sure you get your beauty sleep after working out? Check out our recommendations for apps that can help you fall asleep.
DOMS is a normal and harmless part of starting an exercise program. It usually kicks in the morning after strenuous exercise and can last 72 hours. If you experience sudden-onset pain, non-muscular pain, or pain in your joints, this is cause for concern, and you should see your doctor.
Research for this article comes from Web MD, Medical Daily, and Women's Health.