Maintaining a healthy and active lifestyle involves regular exercise. Not only does it improve your lungs and heart, but it also helps in building strong muscles and bones. However, intense exercise comes with its own challenges, and muscle soreness is one. This experience is normal, especially if you try a new routine or increase your workout intensity. As a result, you may experience muscle strain or develop micro-tears in your muscles. These are tell-tale signs that your muscles are adapting to the new exercise routine to grow and become stronger.
Muscle soreness is part of the exercise, and it is one of the prices you need to pay if you want to be fit and live healthier. However, there are many things that you can do to manage or reduce the level of soreness that you feel.
Although the thought of inflamed and torn muscles sounds dreadful, it is an experience that you will come to understand and learn to manage. The goal is not necessarily to prevent soreness but to get it under control in the shortest time possible.
1. Warm-up
Professional athletes and bodybuilders rely on warm-up to wake their bodies up for the exercise. Your muscles need to get enough blood flow, and warming up is the best way to do that. You can perform stretches or lighter versions of your exerciser. Jogging, biking, and using a jumping rope are excellent options for a pre-exercise warm-up.
2. Drink water
Water does a lot of great things in your body. It also helps with regulating body temperature and transporting nutrients to the muscles for energy. Lack of water can be dangerous as your body may struggle to perform at its optimum level. Also, you may become prone to muscle cramps, dizziness, Fatigue, and even more severe health conditions.
3. Rest
Rest is vital if you are exercising regularly. Pro bodybuilders recommend resting 48 hours before working the same muscle at the same intensity. Although muscle soreness can be painful, you can still put some minutes of light exercise.
4. Use proper form
Performing your exercises the right way protects your muscles from injuries. If you need help with a new workout routine, you should ask your gym instructor to help you with it. An instructor will be happy to help you figure out how to use any gym equipment and machines.
5. Cool down stretch
Cooling down after an intense workout will help your muscles to relax. Perform a quick stretch to improve your blood flow aids muscle recovery.
6. Foam roller
Using the foam roller is one of the best and proven ways to speed up recovery.
Foam rolling may enhance healing and reduce swelling in the muscles. A study revealed that using the foam roller for 20 minutes and 24 hours after exercise may reduce tenderness in the muscles.
