Workout Injuries

5 Tips to Help with Sore Muscles after Your Workout

Sore muscles


Sore muscles are something we will have all gone through at some point when we decide to take up an exercise program.

So what causes the soreness in our muscles when we workout?

Well firstly, when you exercise, this causes small tears in our muscle fiber.

Depending on what exercise you do and how hard the muscle is stressed, will depend on the amount of tears that you will get.

This is a natural body response and nothing to be worried about even though you will probably feel uncomfortable for a few days after it occurring.

Your body is simply responding and adapting to something new that it is not used to. Have a look at some of these ways in which you can minimize the effects:

Eat Proper Nutrition

After you exercise it is very beneficial to eat some protein no later than 2 hours after you have finished exercising.

Protein will help your muscles to repair themselves.

They type of protein you should eat can be both animal based and from plants and in general you should try to consume 1 gram of protein per pound of body weight if you are building your muscles.

Make Sure You Hydrate

It is important to stay hydrated at all times when working out as dehydration can prevent cell recovery.

For every hour of workout you should drink 20-24 ounces of water and you will be able to tell if you have drunk enough due to the colour of your urine.

Clear or light yellow is what it should be. If you find it is dark yellow, you need to drink more water.

Massage Those Sore Muscles

Massaging your muscles after a workout will help to reduce soreness; you can ask your partner to do this in order to work out the excess fluid.

Also, completing a cool-down after you exercise will help.

Increase Your Blood Flow

Blood flow is very important to muscles in order to repair them as it brings oxygen for cell repair.

It also takes out wastes that have been formed due to exercising. In order to keep your blood flowing after a workout you can take an ice bath or swim, or have a cold or hot shower.

Try Some Ready Rubs

You will be able to buy over the counter products that you can rub onto your sore areas immediately after you have finished exercising.

Typically these provide a cooling sensation and relieve the pain whilst reducing cellular calcium buildup increasing your blood flow.

If you follow these few tips you will notice the pain from the sore muscles after your workout will slowly reduce and you will find your workouts becoming more enjoyable.



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