Aussies, experiencing sore muscles after working out? Despite what some people think, sore muscles are not an indicator of a great workout or that your body is changing in a positive direction.
The truth is that the quality of your workout and having sore muscles do not necessarily go hand in hand.
Having sore muscles typically means you may have added new exercises or pushed yourself too hard during your workout. The good news is there are steps you can take to avoid soreness of muscles and to find the best way to get soreness out of muscles should it occur.
Muscle soreness can creep up on you even though it is not necessary in the first place. You can feel the burn while muscles rebuild and recover which is referred to as delayed onset of muscle soreness or DOMS.
However, by taking the correct steps post workout, you will be able to work out hard and not pay the price.
Why Muscles get Sore
Before we find the best way to get soreness out of muscles, it would be good to know the reason your muscles are sore in the first place. When your workouts are intense, it can cause your muscle tissue to experience micro tears resulting in the above mentioned DOMS.
This can happen 10 to 24 hours after working out and can hang around for a few days. You may experience stiffness, slight swelling, increased tenderness, reduced range of motion and reduced strength.
Best Way to get Soreness out of Muscles
You may try really hard to avoid getting sore muscles, but sometimes you over do it and your body experiences some pain after working out. Usually this only lasts a couple of days; however you can speed things up a bit by following the tips below for a speedier recovery.
1. Stretching
A great first defense after working out is stretching. Your muscles contract when you workout creating the muscle fibers to get shorter. Stretching after a workout can lengthen them helping to promote mobility.
This strategy is not completely agreeable among fitness experts. There was an Australian study that found this method not helpful at all for relieving sore muscles. Either way, it certainly can’t hurt especially if you have limited flexibility.
2. Foam Roller
Massaging sore muscles with a foam roller can reduce delayed onset of muscle soreness quite significantly.
Use the foam roller on each major muscle group starting with the calves and work your way up the body. Spend some extra time on any muscles that feel a bit more sore.
3. Massaging Sore Spots
Use the foam roller between your workouts to increase mobility and relax muscle soreness. Scientists from the University of Oregon report, in order to feel great results in muscle mobility, you need to use the foam roller on days you don’t work out as well.
4. Eating for Rapid recovery
Be mindful to eat enough healthy fats, proteins and carbohydrates. They all have an important role in maintaining, relaxing soreness and repairing the muscles.
Along with that, you may want to consider a protein supplement that is strategically timed. Getting your body amino acids which are your body’s building blocks at the right times will assure they are there when needed.
5. Get Heated
Heat that is focused such as in a Jacuzzi, can increase circulation. This is a great recovery tool between workouts.
Using focused heat right after a workout can heighten inflammation. The jets from the Jacuzzi can hit hard on already sore muscles which can create more muscle soreness, not less.
6. Keep it Moving
Although it’s probably the last thing you feel like doing when your muscles are sore is moving around, but that is exactly what your body needs to do. Something gentle such as yoga or even a walk are two good options.
This is referred to as active recovery. However, if you are out of breath or cannot hold a conversation while you’re doing it, you are over exerting yourself.
7. Ice your Muscles
You can hold off inflammation by icing your muscles right after your workout. Although inflammation is a defense mechanism, it can immobilize you.
Keeping the inflammation down allows the area to move more freely. The effectiveness of icing along with stretching is up for debate. Some feel icing is just for injuries and not typical soreness. Regardless, it is a safe and easy way that might just do the trick.
8. Sleep
As simple as it sounds, it can be just what sore muscles need. It is known that the lack of sleep can be a contributor to greater levels of inflammation. Getting some serious rest may help to alleviate muscle soreness.
Is taking a pain reliever the best way to get soreness out of muscles? Taking some aspirin, naproxen or ibuprofen can reduce muscle soreness; however it may come at a price. Taking too much of any of these pain relievers can cause intestinal and cardiovascular issues. Taking a couple of tablets for your sore muscles are probably okay, just be mindful about how many you are taking.
Using these methods on the best way to get soreness out of muscles will help you bounce back faster and get back in the gym.