Muscle soreness is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to. To be more specific, delayed muscle soreness occurs when the muscle is performing an eccentric or a lengthening contraction. The muscle discomfort is simply a symptom of using your muscles and placing stresses on them that are leading to adaptations to make them stronger and better able to perform the task the next time.
Now how do you handle the soreness so it wont interrupt you during your next sessions?
Stretch sore muscles– Stretching helps improve blood flow and remove any lactic acid/buildup that may cause soreness in your muscles the day after a workout. Extend the muscle group that is sore and hold the pose. This will increase blood flow to that muscle group, improving circulation and flexibility.Hold each stretch for a minimum of 15 seconds. Start out with shallow stretches and gradually increase the deepness of the stretch on each repetition.
Incorporate a cool down routine- A cool down period should be an essential part of any workout. Simply add on a relatively brief (about 10-15 minutes) period of easy aerobic activity, then stretch out your muscles for a few minutes to further promote blood flow.
Try heat therapy– Many experts recommend using heat therapy (like a heating pad or a hot bath) to treat sore muscles. That’s because heat, when applied to the skin, promotes blood flow to the sore muscles, which helps the muscle heal and rebuild. I just gave you an excuse to take a bath. Go for it!
*Do not apply heat to a muscle that is swollen or inflamed, as this will only increase the risk of continued swelling.
Get a massage! -Massages are popular among professional athletes, and for good reason. A sports masseuse or another good massage therapist will be able to help your muscles heal more quickly by working deep into the tissue, reducing inflammation and promoting cellular healing.
*Using a foam roller may also stimulate muscles in a similar manner as massage. Simply run the foam roller over your sore muscle groups for 30 – 60 seconds each and repeat throughout the day.
Go swimming– Swimming acts as another form of massage for your muscles, providing gentle resistance so your sore areas get a chance to stretch and move without getting more worn out. Swimming also helps keep your muscles moving during the sore period, promoting blood flow without causing additional inflammation or soreness.
Get plenty of Sleep– Getting proper sleep will help your muscles recover more quickly and put you in better shape next time you start your workout. Aim to get 7-8 hours of sleep. Consistent sleep is made more possible when you go to bed around the same time each night and rise around the same time in the morning.
If you have some ideas of how to have a faster recovery between your sessions or heal sore muscles , feel free to write a comment and share it with everyone else !