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UNDERSTANDING MUSCLE SORENESS AND HOW TO MANAGE IT

INTRODUCTION

Muscle soreness can happen if you are a beginner or a fitness enthusiast who has started a new workout routine. This phenomenon usually occurs when your body undergoes physical activity apart from your routine. This is known as Delayed Onset Muscle Soreness (DOMS), a natural response to muscle extension. Understanding the science behind muscle soreness and learning the correct way to avoid it is important if you want to see the desired results during your fitness journey. Let us dive into the blog and understand everything about muscle soreness.
Muscle soreness

THE REAL CAUSE OF MUSCLE SORENESS

Muscle soreness typically happens when your muscle fibres experience microscopic tears due to unusual physical activity. These tears might lead to inflammation, stimulating the repair and growth process, and resulting in stronger muscles. DOMS usually peaks 24 to 72 hours after an intense workout.

If you are a beginner in your fitness journey, it is very common to experience muscle soreness. If you have started working out today, you won’t feel any muscle pain. The pain in your muscles starts on the third day. Also, it is important to work with the correct form and technique. It is always best to hire a personal trainer as a beginner. A personal trainer can help you correct the form and teach you techniques to ace a workout without straining your muscles. Also, if you are experiencing any sort of difficulties after a workout, a personal trainer will easily help you with the remedy to recover from the pain.

DIFFERENCE BETWEEN SORENESS AND PAIN

Muscle soreness and muscle pain are two different terms. It is very difficult to distinguish between the two. Soreness generally occurs after a workout and it can be a dull ache which you can manage. You can do your daily chores even if you have muscle soreness. Muscle pain indicates an injury which is sharp and localised. With muscle pain, you will not be able to do your daily chores.

TIPS TO MANAGE MUSCLE SORENESS

Here are some of the tips with which you can manage muscle soreness if occurred. Active Recovery: If you want to recover from muscle soreness, involve yourself in activities such as walking, yoga, or swimming. This will help in increasing the blood flow to your muscles, thereby healing them. Hydration and Nutrition: Proper hydration and nutrition are needed for your body. Drinking enough water after an intense workout session can help in preventing muscle soreness. Also, include protein-rich foods in your diet as they support muscle-growth repair. Anti-inflammatory foods like berries, turmeric and leafy greens will help. Rest and Sleep: Adequate rest and sleep are important. Quality sleep will help repair damaged tissues and reduce inflammation. If you ignore the soreness and overtrain, then it will exacerbate the soreness. Massage and Foam Rolling: It is always important to do warm-up and cool-down exercises. Cool-down exercises are important as they will help in preventing soreness. Massaging your sore muscles with foam rolls can relieve muscle tension and improve circulation. Cold and Heat Therapy: Generally, when you experience inflammation it is best advisable to use an ice pack on the affected area. Similarly, heat can relax the muscle tension. You can try alternating between the two techniques which provide optimal results.
cold and heat therapy

WHEN TO SEEK PROFESSIONAL

If you are experiencing severe discomfort, it may indicate signs of injury. If the pain/soreness does not improve, then you need to get the help of a fitness trainer or physiotherapist.

HOW ATHLEADERS CAN HELP

Athleaders is ranked the No.1 Personal Training Company for 4 consecutive years, 2021-2024 respectively. We achieved this ranking by sending certified personal trainers directly to the client’s preferred location – home, condo-gym or even outdoors. Our expert personal trainers have experience in strength, weight loss, fat loss, pre/postnatal fitness etc. They take into account the client’s existing injury and medical conditions and craft a custom workout plan. Along with the expert personal trainer guidance, you also get assigned to a dedicated dietitian and an accountability coach. The dietitian will track your daily meal plans and create a customised diet plan for you. The accountability coach will be the intermediate person between the client and the dietitian to understand your daily progress.

CONCLUSION

Muscle soreness is a sign that your body is adapting to new challenges, and that makes you stronger and physically fitter. By incorporating proper recovery practices, you can manage soreness effectively and keep progressing towards your fitness goals.
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