In bodybuilding, muscle soreness is one of the biggest problems. If you are also a gym freak then you definitely had gone through this painful problem. Basically it is because of high-intensity workout training in the gym. After a heavy workout, your muscle gets sore and have a painful impact on the next 2 to 3 days. You cannot avoid your sore muscles as it helps you in getting stronger and healthier. If you are suffering from such problems then this article is for you. Today, we will talk about the quick strategies which will help you to relieve muscle soreness.
What is muscle soreness?
Muscle soreness is an annoying pain in the muscles. When you increase the volume or intensity of your workout then your muscle is not used to with this heavy workout and it leads to muscle soreness. You can also say they are pleasant side effects of exercise. This pain is bearable but sometimes it gives rise to severe pain, swelling to the muscle. Muscle soreness is a sign that you caused damage to your tissues and your body initiates the repairing process in the injured site. Muscle soreness is also beneficial as it helps your damaged muscles to repair stronger and bigger but if it lasts for too long then it can cause damage. Now, let’s talk about a cure for muscle soreness.
Tips to avoid muscle soreness fast
There are various ways to avoid muscle soreness fast and quick. We will highlight the best ways to prevent muscle soreness after a workout. Let’s have a look at it.
1. Stay Hydrated
Staying hydrated during the workout is the best way to relieve muscle soreness after a workout. Water helps in transporting fluids through our system and deliver essential nutrients to the body. The problem is that it is quite tricky to know when you are hydrated or not. The color of your urine provides the best indication of dehydration. So always be hydrated before and after the workout.
2. Eat properly after an intense workout
You should eat a proper diet after your training. Now you are thinking about how eating can help you in relieving muscle soreness? Yes, it can. Food works as a fuel for your body and gives essential nutrition to your body which helps in repairing muscles and grow back stronger. By having proper food after a workout can boost up your muscle recovery process. Make sure to get 20 to 30 grams of protein and 40 to 50 grams of carbs within 30 minutes after an intense workout. (Protein provides amino acids which help in the muscle rebuild process).
3. Have proper rest
After a proper intense workout, you should give proper rest to your muscles to recover. For eg today you have trained any body part then you must have to wait at least 48 hours to train that body part again. This will help in fast muscle recovery and will avoid muscle soreness.
Warmup will help you in activating your body muscles before the workout. This will also help you in avoiding muscle soreness. Add some stretching exercises or pushups in your warm-up routine.
5. Improve your posture
Performing exercise in the right way helps you in avoiding muscle injury. So keep in mind that you have to maintain the right posture during the workout. This will also help in training only targeted muscles. So, improve your posture, do not perform exercises with the wrong posture.
6. Stretch your muscles
Stretching is one of the best ways to avoid or relieve muscle pain. Every bodybuilder performs various stretching exercises before his intense workout. There are different stretching exercises for different body parts. Add up these in your routine to avoid any type of muscle pain or soreness. Here are some common stretching exercises.
Arms stretch is a simple and best stretching exercise to stretch your arms. This stretching exercise is performed by professional bodybuilders before heavy intense arms workout. This stretching exercise also helps in avoiding muscle soreness.
How to do
To perform this workout, simply you have to bring your right arm in front of your chest and then pull it with the left arm towards back. Feel the stretch and repeat the same with the left arm.
Quad stretch is the best stretching exercise for the lower body. This exercise is usually performed in the post-workout. I am sure that you will love this cool stretching exercise. Let’s have a look.
How to do
To perform this workout stand on one leg and fully bend your second leg with full potential. Feel the stretch in your lower body. Repeat the same with the other leg.
Runner’s lunge is also one of the best exercises to stretch your lower body. It targets your glutes, hips, calves, quads and much more. This exercise can be performed in both pre and post-workout. Have a look at this crazy exercise.
How to do
Step your right foot forward and bend your body towards it. Now extend your left leg just opposite to the right leg. Bend your body towards the right leg and feel the stretch in your hips, quads, calves, etc. Repeat the same with another leg.
Overhead triceps and shoulder stretch
Overhead triceps and shoulder stretch is the simple and best exercise to stretch. As mentioned in the name it usually focuses on triceps and shoulder. This stretching exercise is performed before or after the intense workout. Let’s have a look.
How to do
Stand or sit straight. Now bring your arm over your head and rest your forearm behind your back. Now with your other hand grab your bent elbow and pull gently until you feel the stretch in your triceps and shoulders. Pause for a while and repeat the same with another hand.
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Tips to relieve muscle soreness
- Get proper massage
According to the study, the proper massage during muscle soreness helps in reducing pain. As research showed that massaged muscles contain more blood vessels than free muscles. It also improves the muscle recovery process.
The best way to massage your muscles is after the workout.
- Use ice cubes
If you are suffering from muscle soreness then you must use an ice cube over it. It helps in reducing pain, increases the recovery process and in relieving injuries like swelling in muscles or joints. It is one of the best ways to relieve muscle soreness.
All you have to do is wrap ice cubes in a thin towel. Place it on your sore muscles or swelling for about 15 minutes. You will get instant relief after this.
- Take a warm bath
For relieving your sore muscles you must take a warm bath. It helps in losing your tight muscles which increases the recovery process. It also boosts the blood circulation of your body and also provides instant relief to your muscles.
In this article, we read about How to relieve your sore muscles. If you are suffering from sore muscle pain or you want to prevent muscle soreness. You must read this article which covers all the topics related to muscle soreness. Also, try these tips when you are having swelling in your muscles. We have shared some stretching exercises which will help you to prevent muscle soreness. Try tips to relieve pain which will show instant relief. All the best and stay strong.
Also, read our article on Best legs workout for men Click Here