The soreness is regarded as a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is typically felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest. This tenderness, a characteristic symptom of Delayed Onset Muscle Soreness (DOMS), is also referred to as “muscular mechanical hyperalgesia”. It is caused due to microscopic tears in your muscles and sets in after a day or two of intense exercising.
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The very first thing to do if you experience muscle soreness is to stretch. That’s because when you workout, the muscles contract. Rigorous workout sessions or a new type of workout can lead to muscle tear and prevents the muscles from relaxing. Therefore, they remain contracted, causing more pain and discomfort.
Use Ice packs-
Inflammation is one of the reasons why you suffer muscle soreness. Icing your sore muscles can help reduce the inflammation. Wrap an ice pack in a cloth, and gently press it on the affected area. Make sure not to keep the ice pack on for too long.
To help reduce this inflammation, consume foods that are rich in omega-3 fatty acids—such as salmon, free-range meat, flax, avocado, and walnuts—to your diet. The natural anti-inflammatory properties of these foods can help dial back soreness after overexertion.
It is as relieving as a foot soak. A warm water bath works like magic when it comes to reducing muscle soreness. The warmness of the water helps release the tension in the muscles, which reduces the swelling and pain. You can add Epsom salt and/or essential oils to make your warm bath a real luxury.
Warming up before exercising is very, important. When you don’t warm up and start vigorously exercising, the muscles do not expand and contract as much and are more prone to a muscle tear. This, in turn, leads to sore muscles. Therefore, take 10 minutes to warm up from head to toe, no matter whether you are working out at the gym or home.
Massage your sore muscles-
Massage is the best treatment for sore muscles do it between workouts to ease muscle soreness and boost mobility. Indeed, to see significant improvements in the latter, you have to foam roll even on the days you don’t train, report scientists at the University of Oregon. You can use foam rollers, theseare cylindrical self-massage tools that help relieve muscle soreness. You must spend at least 15 minutes massaging your sore areas using these affordable and effective rollers.