The gym is the new synonym of fitness today, and we have at least once thought of joining a gym. Working out in a gym is not hidden; you get equipment for toning and training each body part, like dumbbells for the biceps. Joining a gym can be challenging, as starting an exercise routine might be daunting. Making time to exercise, developing a balanced routine, and establishing goals are all demanding tasks, but the muscle soreness that comes after adapting to that program and remaining on track may be much more difficult.
It is natural to suffer muscular pain after rigorous physical exercise, especially if it is new to your body.
What is muscle soreness?
It is a sensation that most of us have felt after walking one day for too long. Muscle soreness usually happens when you perform a new activity that you are not used to or perform an old exercise too hard. This soreness usually develops after a few hours of training and peaks one to two days later. This is known as delayed onset muscle pain and may indicate genuine muscle injury.
Muscular fever is another term for delayed onset muscle discomfort. It is a painful, aching, and painful sensation in the muscles caused by new and unaccustomed vigorous exertion. DOMS is caused by transient muscle injury and inflammation, with eccentric workouts being the most prevalent trigger.
What happens to your body?
The discomfort with soreness originates from the lengthening and contraction that happens while we work out. This triggers the inflammatory responses and hence the soreness you feel.
Remedies for muscle soreness.
DOMS does not occur right after your workouts; instead, it shows after 24 to 72 hours of the activity. This does restrict your body’s movement till the time the discomfort stays. There are certain things you can take that may ease this discomfort.
Take Cold Shower
It is one of the ever-ready solutions you can get your hands on to ease the discomfort from sore muscles. Taking a cold shower immediately after your workouts will help to reduce the inflammation in your body by a substantial amount. Cold showers work on similar principles as Cryotherapy in inflammation reduction. This opposes the inflammatory response of the body against the damage. Researches show that ice packs and cold showers work best for DOMS.
Continue Body movements
Resting is the only possible solution that probably pops into your mind when you think of your sore muscles, but maybe it is not. As tempting as it is to sit or rest for the day may seem while you have soreness, you should prefer to do some movements to reduce the stiffness in the body.
You should not rest entirely and stick to your bed; instead, take an active rest day. In active rest, you do not exercise but have some activity or movement. A full rest with zero movements may bring you back to your first day at the gym.
Try Acupuncture
Acupuncture is known for all the benefits it provides to an athlete. It is used in the long run and saves you your rest days as it increases muscle flexibility. Suppose you just finished a challenging workout and your muscles are tired. In that case, acupuncture can help loosen them up and reduce pain, so you don’t have to take any day off to recover before you start training again. Acupuncture is best for reactivating muscles and instantly relieving pain.
Apply heat
Do not confuse the applying heat with cold. You should prefer cold therapy for the first 48 hours of experiencing the discomfort. Cold helps to reduce inflammation and swelling in the first 24 to 48 hours; post that, one should switch to heat therapy. You can use any type of heating medium to warm the affected area, like a hot water bag or a heating pad. Once the inflammation reduces, use heat to speed up muscle healing.
Quality sleep
Underestimating the power of good quality sleep for muscle recovery can be a big mistake. Research shows that good quality sleep positively affects muscle strength. 7-8 hours of sleep is essential when one is trying to improve their health by increasing muscle mass or by working out daily. Sleep can improve muscle recovery by increasing protein synthesis.