As someone who works out, you’ve probably experienced sore muscles at least once in your life. While anyone can experience sore muscles after working out, it is more common to happen for beginners. Muscle soreness is annoying and sometimes it makes you want to skip training until they heal but that is not the right way to ease the soreness.
First, let’s discuss why muscles get sore after a workout:
1. Your muscles have been exposed to a stress level they’re not used to.
2. You have skipped warming up before your exercise.
3. Lactic acid build-up.
Here is what you need to do to ease and prevent muscle soreness:
1. Warm up. Before starting your workout, it is important that you take 10 to 15 minutes to warm up your body and muscles. Warming up ensures that a good amount of blood flows to the muscles prepping you for higher-intensity movements. Warm-up is very important to avoid injuries.
2. Stretch after a workout. Some people may underestimate the importance of cooling down and stretching after a workout. It is important that you cool down and lower the workout intensity instead of just stopping abruptly. Cooling down and stretching play a vital role in preventing sore muscles.
3. Stay hydrated. Before, during, and after the workout, hydration is integral. For your muscles to recover, you need to keep your body hydrated. By skipping drinking water every 15 minutes during your workout and after it, you risk muscle soreness becoming worse and staying longer.
4. Use a foam roller. Think of it as an alternative to deep tissue massage. Rolling slowly over a foam roller helps reduce muscle stiffness and releases tension. Follow this technique for 10 to 15 minutes to speed up the recovery process.
5. Keep moving. Usually, the first thing we resort to when we suffer from sore muscles is skipping the training the next day or avoiding moving. On the contrary, when you keep on moving or doing lighter exercises, you increase the blood flow to your muscles and accordingly speed up the recovery.
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