It is common to have sore muscles within few hours after an intense workout or vigorous exercise, particularly if you enhance your workout intensity or even start a new game or exercise routine—little cramps and injuries in the muscle fibre and connective tissue trigger prolonged muscle pain and discomfort. In medical terms, this is classified as “DOMS,” but the great news is that if your body adjusts to the latest sport or workout, you can feel minimal or even no muscle cramping and soreness. However, in the meantime, if you want to fix sore muscles from exercise, then take a look below:
Ways to Get Rid of Sore Muscles
Following are few ways to relax sore muscles after a workout:
Keep the Body Hydrated
Staying hydrated may seem simple, but it is a vital part of muscle rehabilitation. Water helps fluids flowing across the bloodstream and relieves pain, filters away waste material, and provides nutrition to the muscles. The downside is that it can be difficult to tell whether you’re dehydrated or not since dehydration usually occurs before thirst. The urine colour is a strong indicator: moderate to dark yellow indicates dehydration, while pale yellow colour indicates hydration.
Use Ice Pack
If the injury is severe, or even if there is minor tissue rupture or if your joint region is swollen and feels warm, cover an ice pack in some soft cloth and put that on the area of sore muscles for around fifteen minutes. If there is no bleeding and also the muscles are still sore from the workout, use a hot pad for fifteen minutes to increase blood flow.
Consider Getting A Massage
It may reduce muscle pain, improve blood circulation, and enhance the movement of joints. It’s even a fantastic confidence booster. A relaxing massage is ideal when the muscles are swollen or sore. Choose a treatment that requires gentle pressure, such as a Swedish massage, and it’s a type of massage which many medical practitioners believe is safer for recovery when compared with a deep-tissue massage.
Stretch the muscles for around ten minutes after a strenuous exercise to avoid muscle soreness. And, before exercise, always remember to heat up the body with quick movements such as arm movements or began to walk gently and then slowly increase the speed of your warm-up.
Adopt A Good Technique
Exercising correctly will help shield you from muscle pain or damage. If you go to a gymnasium, then get assistance from a mentor or coach. They will teach you the proper techniques of lifting weights and also the use of exercising machines.
Be Steady and Slow
You can be inclined to force yourself, but note that exercise must be done slowly. You can gradually increase the weight size and your running time. You can hurt yourself if you attempt to improve too quickly.