Your Muscles: Pain and Gain?
days can be the worst when it comes to soreness.
How to Prevent Delayed Onset Muscle Soreness
The only real way to prevent this kind of soreness is working out very gradually, and ever doing too much at once, going too far, or trying to lift too much. By slowly and steadily increasing what you do, from net to nothing, you can surely prevent most of this soreness. It should be noted that as said before, this kind of soreness is quite natural, and if anything it shows that you really pushed yourself, and if you’re going for maximum result, then you’re just going to have to fight through this soreness; the results are well worth it! On a side note, another way to prevent it is by stretching beforehand because exercising with warmed up and limber muscles is always best.
How to Treat Delayed Onset Muscle Soreness
Some of the best ways to treat this kind of soreness include getting massages, using wrapped up ice bags, simple stretching routines, and yoga. All of these things can help ease the soreness of an extreme workout. Another thing that you can do if you plan on working out a lot is to see your doctor and get some anti-inflammatory medicine. That being said, there’s no real proven method to diagnose how long the soreness will last, or how effective any of these treatments are.
What Not to Do
One thing that you definitely don’t want to do is to sit on the couch and do nothing, and just becaue you are sore, doesn’t mean that some movement is going to hurt; well it might hurt a little because you are sore, but that’s fine! It’s called active recovery, and it works miracles because it means still being slightly active to support boy health, while also giving your body the chance to recover form a harsh workout. This is because small amounts of physical activity help to increase the blood circulation throughout your body, and increased blood circulation makes your muscles heal a lot faster. Keep these active recovery workouts low impact, short, and don’t make them very intense; any longer than 30 minutes and you will be doing more harm than good.
Long Term Muscle Soreness
Now, when you are sore for more than 72 hours after your first workout, that probably means that you pushed yourself really hard and went just a little too far. It could also mean that you simply did a new exercise that you’ve never done, or it could mean that you are in dire need of some physical activity. This kind of soreness is pretty similar to the first kind of soreness we talked about, delayed onset muscle soreness, but it lasts longer, sometimes for up to 5 or 6 days, and it just means that your body needs some more time to recover.
How to Prevent It
Just like with the first kind of muscle soreness, this is really only preventable by being able to gauge where your physical fitness stands, and how much you can do. Just start out very slow, with low weights, low intensities, and short amounts of time. All that this kind of soreness means is that you are going way too hard.
How to Treat It.
Once again, the treatment methods for this kind of soreness are the same as for the first. Things like yoga, ice and hot packs, stretching, and a massage can all help. Of course, another wise thing to do is to give your body ample time to rest and recover. You can also try doing a little bit of active recover too; just go on a short walk!
What Not to Do
When you have long term muscle soreness, a bad idea is to follow up the first day of working out with another, or even more. Give your body enough time to rest until you feel the soreness subside. Also, eat properly and get enough sleep, and that means no late nights and no junk food.