You're new to strength training and you're dealing with Muscle Soreness. Is it something to be scared of ? First of all, know the difference between a serious injury and muscle soreness that is associated with weight training.
Serious Injury
A serious injury can be a result of a repetitive movement pattern, bad form/ lifting technique or a traumatic event while lifting weights. A serious injury requires medical attention so please consult your physician. Usually, the pain of a serious injury is sharp, restricts and certain movement in the body for at least more than two weeks. To cure this you need to seek medical help, physiotherapy or make changes to your diet. To prevent this you need to learn proper form and technique from a certified personal trainer and exercise caution while training and be mindful of your daily repetitive physical movement patterns that may be causing such an event.
Muscle Soreness
Weather you're a seasoned athlete or just starting your fitness journey. muscle soreness can be a common and sometimes uncomfortable experience after a workout. This soreness is known as DOMS (Delayed Onset Muscle Soreness)
It is caused within 24-72 hours of your strength training session. If you're in this window then its likely that it is DOMS. The pain in some cases can be so severe that its difficult to walk, sit, stand or do basic activities of one's daily life. This can last 2 days and in some cases up to 10 days. This is nothing to be scared of, its very common especially for someone who's new to strength training or is coming back to weight-training after a long break. It's a natural part of muscle building process, There are several techniques you can use to alleviate muscle soreness and promote faster recovery. Here are some effective tips to help you bounce back quicker and feel better after your workouts:
Stretching Incorporating gentle stretching exercises post-workout can help increase blood flow to your muscles and improve flexibility, which can reduce stiffness and soreness. Focus on stretching major muscle groups, holding each stretch for about 15-30 seconds without bouncing. Or You simply could find a YIN yoga class at your gym. In this class, the instructor would take you through various stretches and you'd hold each stretch for long periods (5 minutes), you will come out relaxed.
Foam Rolling Using a foam roller can be highly effective in reducing muscle tightness and soreness. Roll slowly over areas of tightness or discomfort, applying moderate pressure. This self-myofascial release technique helps break down knots and adhesions in the muscle tissue. Lacross ball can also be used under your feet or other major muscle groups to pin point targeted areas.
Massage A professional massage or self-massage with a handheld massager (I bought one from amazon for only 30 bucks, works great) can help increase blood circulation, reduce muscle tension, and alleviate soreness. Focus on areas of tightness and discomfort, using gentle pressure to promote relaxation.
Epsom Salt Bath Soaking in a warm bath with Epsom salts (magnesium sulfate) can help relax muscles and relieve soreness. The magnesium in Epsom salts is absorbed through the skin and may aid in reducing inflammation and promoting muscle recovery. Add a few drops of lavender oil in the tub and play calming music in the background, close your eyes and chill.
Hydration Proper hydration is crucial for muscle recovery. Drinking water before, during, and after exercise helps flush out toxins, prevents dehydration, and keeps your muscles functioning optimally. Cant beat H20 - its the best drink ever!
Nutrition Ensure you're getting adequate nutrition post-workout, including a balance of protein and carbohydrates. Protein is essential for muscle repair, while carbohydrates replenish glycogen stores. Consider incorporating foods rich in antioxidants, such as berries and leafy greens, to help combat inflammation.
Rest and Recovery Allow your muscles sufficient time to recover between workouts. Aim for 7-9 hours of quality sleep each night to support overall recovery and muscle repair.
Low-Impact Activity Engage in light activities such as walking, swimming, or cycling on rest days. This helps increase blood flow to your muscles without adding additional stress.
Turmeric Make a turmeric latte, there are a ton of videos on Youtube. Turmeric is know for its natural anti-inflammatory properties. Its been used for thousands of years in many cultures for curing muscle-aches, wounds and inflammation.
Gradual Progression Avoid overexertion by gradually increasing the intensity and duration of your workouts. Sudden spikes in activity can lead to increased muscle soreness and risk of injury.
Active Recovery Incorporate gentle exercises like yoga or light stretching on rest days to keep your muscles active and promote circulation without causing additional stress.
Listen to Your Body Pay attention to your body's signals. If certain exercises consistently lead to excessive soreness or discomfort, consider modifying your routine or seeking advice from a fitness professional. Conclusion Muscle soreness is a natural part of the fitness journey, but it doesn't have to derail your progress. By incorporating these effective strategies into your post-workout routine, you can minimize discomfort, support muscle recovery, and ultimately enhance your overall fitness experience. Remember, consistency is key—prioritize recovery just as much as your workouts for long-term success and well-being.
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