We put our muscles through a lot when we exercise. Just like our minds, our bodies don’t always handle stress well. It’s important to eat right, exercise, drink water, and get enough sleep, but it’s just as important to take care of your body by stretching and controlling inflammation after stressing your muscles. Delayed onset muscle soreness (DOMS) may be what you’re feeling. It’s the gradually increasing discomfort that occurs between 24 and 48 hours after strenuous physical activity. (Don’t freak out, it’s perfectly normal, it just has a fancy acronym). You feel this pain as a result of small microscopic tears occurring in your muscles. Aches and pains shouldn’t freak you out, it’s your body’s way of telling you that they are adapting to your new fitness regimen (webMD).
Stretch it Out
A common fallacy leading to muscle soreness is a lack of stretching. Stretch breaks the cycle of “soreness to muscle spasm to contraction and tightness” (WebMD). Some ways to stretch include: foam rollers, resistance bands, and my favorite: yoga. Taking a yoga class right after strenuous exercise helps my body to avoid tightening up right after exercise. I find that I am noticeably less sore. It’s very important to “cool down” after working out, allowing your muscles to essentially calm down and avoid tightening up or creating knots that will lead to lactic acid build up and soreness.
Ice or Heat?
Using heat may be beneficial as well. When muscle temperature is increased, the blow flow will increase allowing for fresh oxygen and healing nutrients to rush to the injured site (WebMD). Personally, I prefer icing my soreness. I find that the numbing sensation reduces inflammation in my calves, feet, and leg areas. The Ice vs Heat debate has been ongoing for quite some time. My suggestion: look up your precise irritated area and find what is most recommended for treatment. According to WebMD, “heat helps to soothe stiff joints and relax muscles, while cold typically numbs sharp pain and reduces inflammation” (WebMD).
Massage and Rest
Pain and muscle soreness is a hint that your body may need time to recover and restore. A light massage can aid in the process, and taking a rest day will allow you to return to your workout regimen with even more energy. Personally, I hate taking rest days, because I love working out. However, I must admit that when I take a rest day, my muscles have recovered by my next workout, and I have much better workouts the day after rest, than when I work out consecutively. I find the workouts to be more enjoyable and they just feel better.
Food Therapy
What you eat can also help in the recovery process. You can read my past article about pre-post workout meals here: http://www.hercampus.com/school/bucknell/beach-body-beginnings-pre-and-post-workout-meals
Basically, you want to replenish your muscles and glycogen levels. Consuming higher levels of protein can assist with muscle repair. Drinking the right amount of water is essential to a speedy recovery as well. Focus on healthful carbohydrates and protein right after working out, and be sure to hydrate regularly.
Medicate
Lastly, don’t be afraid to take an anti-inflammatory (Advil, Ibuprofen, Aleve). Personally, I really hate relying on medication to make my body feel better. That being said, I’ve found that Aleve really works wonders for me if I truly need it. Be sure not to make it a continuous habit, but rather, something you resort to if the pain is unbearable.
Images:http://www.apmct.com/wp-content/uploads/2012/10/muscle-soreness1.jpghttp://woman.thenest.com/DM-Resize/photos.demandstudios.com/getty/article/251/79/stk62644cor.jpg?w=600&h=600&keep_ratio=1http://www.thefrugalnavywife.com/wp-content/uploads/2014/07/aleve.jpg
Sources:http://www.webmd.com/fitness-exercise/features/sore-muscles-dont-stop-exercisinghttp://www.webmd.com/pain-management/try-heat-or-ice