Post-workout pain, also known as delayed onset muscle soreness (DOMS), is a common experience after engaging in physical activity, especially if the activity is new or intense. DOMS usually develops within 24-48 hours after a workout and can last for several days.
Read our article to learn how you can remove your muscle pain and start the recovery process after you exercise.
- Get Hydrated
Staying hydrated is an important part of post-workout recovery. When you exercise, your body loses fluids through sweating, which can lead to dehydration. Dehydration can cause muscle cramps, fatigue, and decreased performance.
Here are a few ways to stay hydrated:
- Drink water: Drink water before, during, and after your workout. Your body needs water to perform at its best, and it’s important to replenish fluids lost through sweating.
- Drink water throughout the day: It’s important to drink water throughout the day, not just during your workout. Your body needs water to function properly, and staying hydrated can help to reduce muscle soreness and promote recovery.
- Drink water with electrolytes: In case of intense workout, drinking water with electrolytes can help to replenish electrolytes lost through sweating and help you to stay hydrated.
- Monitor your urine color: A good indicator of hydration is your urine color. If your urine is pale yellow, you are likely well-hydrated. If your urine is dark yellow or amber, you may be dehydrated.
- Listen to your body: Your body will tell you when it needs water, so listen to it and drink water when you’re thirsty.
It’s important to note that everyone’s hydration needs are different, and you may need to drink more or less water depending on your body, the intensity of your workout, the environment and your diet.
- Get a Massage
Getting a massage can be an effective way to alleviate post-workout pain and promote recovery. Massages can help to:
- Improve circulation: Massages can help to increase blood flow to the muscles, which can help to reduce soreness and promote healing.
- Reduce muscle soreness: Massages can help to break up knots in the muscles, which can reduce muscle soreness and tension.
- Promote relaxation: Massages can help to reduce stress and tension in the muscles, which can promote relaxation and a sense of well-being.
- Enhance flexibility: Massages can help to increase flexibility by reducing muscle tension and tightness.
- Improve range of motion: Massages can help to improve range of motion by reducing muscle tension and tightness.
It’s important to note that not all massages are the same. Different types of massages, such as sports massage, deep tissue massage, Swedish massage and others, target different areas and muscle groups. Consult with a massage therapist to determine which type of massage is best for you and your specific needs.
It’s also important to note that if you have any medical conditions or injuries, it’s best to consult with your doctor or physical therapist before getting a massage.
Also Checkout: 6 Natural Ways to Help Manage Chronic Pain
- Try Compression Gear
Using compression gear can be an effective way to alleviate post-workout pain and promote recovery. Compression gear is clothing, such as compression tights or sleeves, which is designed to provide targeted compression to the muscles. These are a few benefits of using compression gear:
- Improves circulation: Compression gear can help to increase blood flow to the muscles, which can help to reduce soreness and promote healing.
- Reduces muscle soreness: Compression gear can help to reduce muscle soreness by providing support to the muscles and reducing muscle vibration during exercise.
- Enhances muscle recovery: Compression gear can help to remove lactic acid, a byproduct that causes muscle soreness, from the muscles and help them to recover faster.
- Increases range of motion: Compression gear can help to improve range of motion by reducing muscle tension and tightness.
- Provides support: Compression gear can provide support to the muscles during exercise, which can help to reduce the risk of injury.
It’s important to note that not all compression gear is created equal and it’s best to look for gear that is made from breathable, moisture-wicking fabric. It’s also important to ensure that the compression gear fits properly and is not too tight or restrictive. Compression gear is not recommended for people with certain medical conditions, such as deep vein thrombosis or varicose veins, it’s always best to consult with a medical professional before using compression gear.
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- Take a Cold Shower
Taking a cold shower after a workout can be an effective way to alleviate post-workout pain and promote recovery.
Here are a few benefits of taking a cold shower:
- Reduces inflammation: Cold water can help to reduce inflammation and pain by constricting blood vessels and reducing blood flow to the muscles.
- Improves circulation: Cold water can improve circulation by constricting blood vessels and then relaxing them, allowing for a fresh flow of oxygen-rich blood to the muscles.
- Enhances muscle recovery: Cold water can help to remove lactic acid, a byproduct that causes muscle soreness, from the muscles and help them to recover faster.
- Increases range of motion: Cold water can help to improve range of motion by reducing muscle tension and tightness.
- Increases mental focus: Cold water can increase mental focus and alertness.
It’s important to note that cold showers may not be suitable for everyone and it’s always best to consult with a medical professional before trying a cold shower, especially if you have certain medical conditions such as Raynaud’s phenomenon, cold-induced asthma, or if you are pregnant. It’s also important to start with lukewarm water and gradually decrease the temperature to get used to it, also it’s a good idea to limit the time of cold shower, don’t overdo it.
- Anti-inflammatory Diet
An anti-inflammatory diet can be an effective way to alleviate post-workout pain and promote recovery. Inflammation is a normal response to injury or infection, but chronic inflammation can lead to a host of health problems, including muscle soreness. An anti-inflammatory diet focuses on consuming foods that have been shown to help reduce inflammation in the body.
Here are a few key components of an anti-inflammatory diet:
- Fruits and vegetables: Eating a variety of colorful fruits and vegetables can provide your body with antioxidants and other nutrients that can help to reduce inflammation.
- Omega-3 fatty acids: Foods that are high in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines, etc.) and flaxseeds, can help to reduce inflammation.
- Whole grains: Whole grains such as quinoa, brown rice, and oats are a good source of complex carbohydrates and provide anti-inflammatory benefits.
- Healthy fats: Foods that are high in healthy fats, such as avocados, nuts, and seeds, can help to reduce inflammation.
- Lean proteins: Eating lean proteins such as fish, chicken, and turkey can help to reduce inflammation and promote muscle recovery.
- Herbs and spices: Some herbs and spices such as ginger, turmeric, and garlic have anti-inflammatory properties.
It’s important to note that everyone’s dietary needs are different and it’s best to consult with a dietitian or nutritionist to determine the best anti-inflammatory diet for you. Also, it’s always best to focus on a balanced diet and limiting processed foods, saturated fats, and added sugars.
- Sleep More
Getting enough sleep can be an important part of post-workout recovery. Sleep plays a crucial role in repairing and rebuilding muscle tissue, as well as restoring energy levels. When you sleep, your body produces growth hormone, which is responsible for muscle growth and repair.
Here are a few ways to improve your sleep:
- Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing bedtime routine: Establish a relaxing bedtime routine, such as reading or listening to soothing music, to help you wind down before sleep.
- Make your bedroom comfortable: Keep your bedroom cool, dark and quiet, and use comfortable bedding to create a conducive environment for sleep.
- Avoid caffeine, nicotine and alcohol: Avoid consuming these substances close to bedtime, as they can interfere with your ability to fall asleep.
- Keep your phone, tablet or computer out of the bedroom: The blue light emitted by these devices can disrupt your body’s natural sleep-wake cycle.
- Try to relax: Incorporate some relaxation techniques such as deep breathing, meditation, or yoga to help you relax before sleep.
It’s important to note that everyone’s sleep needs are different and it’s best to consult with a doctor if you have trouble sleeping or if you feel that you’re not getting enough sleep. Aiming for 7-9 hours of sleep per night is recommended for most adults.
It’s important to note that everyone is different and what works best for one person may not work for another. It’s important to listen to your body and not push too hard too soon, also it’s always best to consult with a medical professional before taking any type of supplement.
Hammad Malik is a passionate writer and a blogger, he is currently taking part in Freelancing and pursuing education. He likes to do sketching in his free time and hangout with his friends. Hammad is a regular contributor at SavingSays and also writes blogs for various sites. You can contact him for publication at (firstname.lastname@example.org).