Sore muscles has always been one of the biggest concerns for gym-doers and those who regularly work out. If you want to avoid the sore muscles, you must make several commitments to your well-being and take care of your health more closely. Therefore, we are here to shed some light on various aspects on how you can recover from the workouts fast and get relief from the sore muscles.
Avoiding sore muscles requires several commitments to your overall health and well-being. We’re going to examine several aspects of how to recover from workouts, and how to avoid sore muscles.
Well, the topic that we’re talking about is something that cannot be achieved just through making some minor changes in the dietary habits. It will depend on your dedication to full recovery by the way you sleep and pre-habilitation which is required after the workout stretching and mobility.
How exactly you can recover from sore muscles?
Sore muscles do not occur only because of exercise. There are several other situations can lead to sore muscles such as illness and injury. But, in this article, we’re only going to focus on the sore muscles recovery from the exercise. Some of the remedies that we will talk about in this section will also be applicable on sore muscles because of injury or illness.
Here are some quick remedies that you can easily do at home to avoid and get rid of sore muscles immediately. These preventive things can be a life-saver for you.
But before we talk about them, there are some things that we need to clear first. Let’s get started with them:
What are sore muscles?
Sore muscles can occur because of exercise because of delayed onset muscle soreness which is basically observed after hours of exercising and can last 2-3 days when it’s at its peak.
According to the exercise scientists, people often experience sore muscles because they go through the muscle damage and rebuilding after exercising. This process involves exit of protein from the injured cells and rushing of white blood cells to in muscles in order to rebuild them.
After an appropriate period of time, the muscle cells are repaired and new cells start to develop in the muscles with the good amounts of protein. This process is linked with what we call muscle soreness.
How exactly the muscles get sore?
I have met many fitness experts who constantly brag about how they do not get sore muscles even after working out and lifting for hours, but, on the contrary, many still do.
So, we kinda figured out that those who are new to lifting and exercising will experience soreness in its worse form in comparison to those who have been into exercising and hitting gym for the several years.
Well, the pain might be the downside, but there is an upside to this as well. The experienced ones do not experience any more pain because they might have grown to the extent where there is no room for growth left. On the other hand, those who are new to it, have so much growth to do. You can build your body the way you want by moulding and rebuilding your muscles. So what it hurts, it is totally worth it. Even the experienced ones will face the muscle soreness if they have been practising the exercises that they normally don’t.
Some myths about sore muscles
There are so many myths that I generally hear about the sore muscles every day. So, there are many things that we need to cover in this particular section. So, let’s get started with this.
Myth 1: Leaving sore muscles to heal on their own is the best thing to do
This is the most ridiculous misconception that people have in their mind that it is a great idea to let the muscles heal on their own. Well, it’s not. On the contrary, you must perform some light exercised that can help you recover because they will promote the blood and oxygen circulation into your muscles to provide you the relief.
If you leave your muscles sore, it will result in shortening of your range of motion due to the tightness. Doing something to heal those muscles will improve the circumstances for you.
Myth 2: One shouldn’t work out with sore muscles
Well, I suggest you should. Light exercise can actually help in your recover from the sore muscles and provide you some relief.
Myth 3: Eating or protein shake after a workout will prevent sore muscles
Though easting carbs after a workout may help with muscle discomfort/pain after a workout, there is no evidence or scientific studies that back up protein being useful for sore muscles.
Myth 4: Sore muscles have nothing to do with sleep
That’s totally wrong, a good sleep can help your muscles relax in plenty of ways and provide relief from the pain as well.
Myth 5: Sore muscles do not affect stomach health
During deep sleep/REM sleep, the body heals and recovers muscles through the gastrointestinal tract, which directly correlates with stomach Health.
How you can get rid of sore muscles fast?
In this section, I am listing few ways in which you can get rid of sore muscles really fast:
1. Refine what you eat
One of the most important things that are required for the recovery is the protein. But mere the intake of protein from your synthetic or all natural protein powder is not enough for avoiding sore muscles completely. You must consume high quality sources of protein as well as amino acids complexes for give your muscles enough nutrients to recover.
Here’s are some foods that are the best sources of protein:
- Meat – Various types of beef steaks
- Poultry – Chicken, pheasant, goose, turkey etc
- Fish – Salmon, tilapia, cod, halibut, haddock etc
- Hemp or pea protein
2. Oils & Creams
Krill Oil (suggested) or wild Alaskan salmon fish oil – The natural fatty acids and antioxidants are known to aid in pain relief. Krill oil will naturally help reduce inflammation and decrease pain within your joints, and in turn help recover muscles by improving overall circulation.
Probiotic (supplement or natural plain greek yogurt such as kefir). Your gut health is important and reducing inflammation means less soreness!
Hemp oil or CBD oil (non-psychoactive). Excellent way to reduce potential inflammation and recover from muscle soreness quickly.
Pain relief topical creams – There’s loads of options to choose from, and though many are not 100% proven, some have been said to be quite effective at temporarily mitigating pain from muscle soreness. These are a great quick fix if you want to reduce discomfort and ‘turn down’ before bed.
3. Treat your body well
Besides refining your diet, you should do something about your body and muscle:
Epsom salt bath with essential oils if you have them available.
Compression lightly applied to promote warmth and blood flow – Don’t overdo it because you can stop circulation, which is the opposite of what we’re going for!
Massage or acupuncture is something I’ve tried many times over and it has proven results by improving circulation and blood flow to the muscles to aid in recovery.
Stretching and mobility is an absolute must! Pre-workout active mobility and foam rolling, followed by post workout static stretching. When you perform stretching and mobility you’re improving circulation and the end-range of those muscle groups by elongating them to their fullest. When your muscles are sore and tight, it’s often because they have been strained, damaged from training, and shortened as a result. We need to open up your range and elongate the muscles with stretching for optimal recovery.
Light exercise and walking can be extremely effective for aiding in recovery by promoting circulation.
4. Have sufficient sleep
Sleeping is an absolute must for muscle recovery and to avoid muscle soreness! I cannot stress this enough! Please do yourself a favor and get at least 7 hours of sleep per night, and 8-9 hours as needed on days when the workout was extra strenuous.
You do the majority of your muscle repair when the muscles shut down during heavy deep sleep states. Protein synthesis occurs under conditions of sleep but it occurs in the gastrointestinal tract, not the muscles. Research suggests that it’s during REM (Rapid Eye Movement: explained later) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone.
Do you still think that there isn’t anything you can do about sore muscles? I guess not. Thought sore muscles aren’t something you can do away with entirely, and honestly who would want to? It tells you that your exercise efforts are not in vein!
If your muscles are sore, it means you’re putting them to work and they’re rebuilding and growing as we examined earlier.
No one wants to be completely frozen in soreness the day after training, so if you use these quick remedies for muscle soreness and preventative modalities, I’m confident you’ll be on track for sore muscle pain alleviation along with muscle and strength gains in no time!