Muscle soreness or delayed onset muscle soreness (DOMS), can be associated with a couple of things. The general soreness of stress on muscle fibres and connective tissues which are repaired during recovery. Or it could be the “over-the-top” type of soreness which actually eludes the pain indicator and i possibly an overuse injury. So if you ignore the signs and decide to train or play through the pain you’re only going to make it worse.

Before you can figure out the how, you need to know the what and why.

What is muscle soreness? Why do our muscles get sore?

Muscle soreness generally occurs when you train, load muscles in new ways, or take part in repetitive activities. So as you’re engaging in these activities you create stress on muscle fibers and connective tissue, causing micro-tears which are repaired or begin the healing process during the recovery stage.

Delayed onset muscle soreness (DOMS), generally recover anywhere between 24-48 hours unless your muscles were especially stress in which the resolve could take longer. The pain or tenderness associated with DOMS should be evident without major discomfort or limiting joint movement and mobility. Consider applying a couple (if not all) the steps below to ensure a better post-workout recovery.

 

Keep Yourself Hydrated

Whether training or as a daily routine, increasing our water intake throughout the day is beneficial to our body and wellbeing. Dehydration causes additional stress on working muscles through the reduction of blood flow to these parts and this can also cause an imbalance of electrolytes. All this contributes to post-workout soreness.

 

Slow The Need For Quick Results

Once a person gets that itch to train there’s a tendency to try to do too much too fast. These tendencies often lead to dramatic DOMS effects, and injuries happening. Create a workout plan with benchmarks and goals so you can see your gains through a stable progression. challenging yourself early in the process is actually setting yourself up for potential muscle strains or larger issues later.

 

Stretch Before And After Workouts

Dynamic stretching is a great way to warm-up and increase blood flow throughout the body. This warms up muscles and joints to ease the potential soreness which generally proceeds a workout. Just ensure you’re warming up the body parts you’ll be focusing on in your workout.

After the training or workout, static stretching helps to cool down the muscles. Deep stretches and holding without moving for a few seconds, incorporating some deep breathing techniques will also aid in the cool down process.

 

Foam Rolling Pre-Workout

Foam rolling is more effective as a warm-up tool rather than post warm-up. similar to dynamic stretching it can help to improve range-of-motion and increase flexibility. All this assists in preventing soreness and possible injury. Key note: Warm-ups and pre-workout preparation give the body a cue to prepare for more high-intensity activity.

Bottom line is some muscle soreness is natural, and allows you to know you’re putting stress on your body in a good way. Being sure the inflammatory response is minimized and appropriately controlled can keep you training long, strong and prevent unexpected injuries throughout your fitness journey.

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