Effective Solutions to Sore Muscles from Workouts
Sore muscles are nothing new to fitness lovers. In fact, they are something that indicate your commitment and that you are working hard during your gym sessions. But too much of an extra stress on the muscles engaged and the resulting soreness on a consistent basis is not a good thing as it could reduce your efficiency by disabling your muscles to perform better. The solution is to counter this problem with some effective remedies to relieve your muscles from the workout stress and even preventing them from experiencing too much pain.
Here are a few tips that would help you deal with the soreness.
A must include routine in your workout regimen, a warm-up could simply be a few stretches or a few minutes of running to ensure that your muscles loosen up and become flexible. A warm-up could be anywhere between 10-20 minutes depending on the intensity of the workout session that is to be followed.
Most amateurs make the mistake of rushing through their workouts with some over-enthusiasm. Always remember that your gains do not depend on how fast you perform, instead they depend on your form and technique. There’s nothing wrong in taking it slow if you are a beginner. This will give your muscles some breathing time and also gives you the chance to gradually improve your performance. The same applies in switching from low intensity to high intensity workouts. Gradually increase the weights you lift instead of immediately switching from light to heavy ones.
This is a no-brainer. Drinking lots of water during your workouts will ensure that your muscles do not experience cramping. This also plays a significant role in preventing quick tiredness or fatigue, dizziness, and other injuries. You will be able to perform at your best when you hydrate well during workouts which results in desired gains and efficiency.
Post workout stretches help you cool down from an intense gym session by gradually returning the heart rate to a normal level. This is quite important especially if you are training hard as it is not ideal to slow down your heart-rate abruptly. It is also known to stabilize your muscles. A 5-10 minute stretches or a low-intensity treadmill session is recommended.
Epsom Salt Baths
More often than not, an extensive training session would result in muscle soreness even if you execute the aforementioned practises. But that is nothing to worry. And it is not something a warm Epsom salt bath cannot solve. Yes! This is known to relieve you from muscle inflammation and irritation in a quick time.
Intake Vitamin-C Rich Foods
Vitamin-C has powerful anti-oxidant properties and helps your body produce collagen which is crucial in healing the tissues and blood vessels. Its anti-inflammatory properties will help your muscles relieve from the soreness and also speeds up the recovery process. Orange, Kiwi, Grape-fruit, Broccoli, Berries, and Cantaloupe etc. are some vitamin-c rich foods.
As mentioned earlier, it is important to ensure that your form and technique in performing any kind of workout is correct. While muscle soreness can occur due to extensive training and it is quite common, muscle damage is something that occurs due to wrong execution. And it is something that can be prevented with right approach and guidance from an expert trainer.