If you sense that your muscles are sore after having been to the gym, then you are definitely experiencing delayed onset muscle soreness. This is characterized by mild-moderated soreness in your muscles, which peak 2 to 3 days after your last exercise. DOMS may help you feel accomplished and constantly remind you how hard you’ve recently worked, but it may also prevent you from maximizing your efforts in your upcoming workout. From novice to experienced exercisers, everyone experiences post-workout soreness at some point, and fortunately with some useful tips you can help prevent it on your next workout.
Muscle aches after workouts are caused by our muscles increasing in length during the eccentric contractions (when gradually letting down the weight, such as in the down phase of the bicep curl). This is also the point when the majority of muscular injuries take place, so it’s important to be quite careful when dealing with heavy weights. When this occurs numerous times with weights that are challenging for your particular muscles to effectively control, the muscle tissue develops certain microscopic tears that ultimately lead to discomfort and soreness.
Contrary to common belief, this specific type of pain isn’t related to the buildup of lactic acid, due to the fact that is usually peaks 48 to 72 hours after workouts, which is well after the lactic acid gets flushed from our muscle tissue. This type of pain is usually associated with weakness and slight inflammation and generally subsides within 3-4 days.
Methods of Preventing Muscle Aches after a Workout
There are currently multiple theories for preventing and treating post-workout muscle aches. Obviously, the most efficient treatment option is to simply not allow it to occur in the first place, though this isn’t always possible to implement. The most popular prescription for this condition is rest and a certain type of Non-Steroid Anti-Inflammatory Drug, such as ibuprofen. Continuous stretching and massage therapies or foam rollers may help heal some of the minor pains and aches, while also helping properly realign our muscle fibers during their healing process.
Rest is probably the best method for reducing these muscle pains, particularly those occurring due to lifting heavy weights. When our muscles get inflamed, we can usually barely move. Soreness can increase if you attempt to move or perform an intense activity after workouts. Your should resume your workouts two days later, since that’s the time when soreness is usually relieved, and muscles are provided sufficient rest to recovery.
It is absolutely essential to follow the proper procedure for your workout, whether you’re performing an abs workout, or any other kind of bodybuilding exercise. Try to perform some stretching exercises and warm-ups before your muscle building sets. This will assist in gaining flexibility with your muscles, thus preventing intense muscle pain. You must also have a minimum of 7 hours sleep per night, so that all of your muscles can rest after a full day of workout.
Submerging your muscle soreness in a basin that is full of ice can help minimize muscle soreness and pain. A specific ice-pack is an alternative option used in treating small strains that usually occur in sports like volleyball or basketball. Placing this ice-pack over your strained muscles may help reduce soreness, pain and swelling. Make sure you monitor the period of time when you place the ice-pack (no more than 5-10 minutes), since prolonged periods will lead to bad blood circulation through the affected regions. You can repeat this procedure if it hasn’t helped you the first time.
When muscles ache, it means that they are going through the active rebuilding process. Apart from treating your muscle aches via rest & ice treatment, you can also give great importance to your daily diet. This can definitely help you speed up the muscles rebuilding period. When you’re working out, make sure to have proper diet and nutrition. Consuming foods that are rich in protein helps muscle recovery.