Is muscle soreness keeping you away from the gym?
Well, it’s common to get muscle ache after an intense workout, especially if you push your body past its limits. That’s why it’s crucial to factor in post-workout recovery, so as to ensure that your muscles can recover and develop.
Unfortunately, most people have the misconception that muscle gains happen in the gym – and so, they fail to account for recovery. If you happen to be one of them, then you should know that your muscles can regenerate and grow most during periods of recovery. So reduce the ache and get the most out of every workout by making post-workout recovery an essential part of your lifestyle.
Today, Evolve Daily shares 6 Ways to Ease Sore Muscles:
1) Stretch after your workout
Stretching might be the last thing on your mind after powering through a workout, but it shouldn’t be! This is because stretching can actually jumpstart the recovery process by increasing circulation and improving your flexibility.
What’s more, it plays a part in reducing any potential muscle soreness due to tight muscles or poor posture, as well as increasing your range of motion. This is what helps prevent potential injury and maximizes your performance!
2) Use a foam roller
Muscle soreness comes about when our muscles and connective tissue get knotted. Hence, it’s important to roll out these knots and avoid any potential muscle imbalances.
Although you might feel some discomfort while foam rolling, we promise it’s worth it! This is because foam rolling helps increase blood flow to your muscles. Basically, it works in a way similar to massage – but without burning a hole in your wallet.
3) Rehydrate as soon as you can
We’ve said this many times before, but we’ll say it again: you need to drink at least 8 glasses of water daily. On days when you work out, you should drink more than 8 – and also remember to hydrate yourself before, during, and after your workout. This is because water helps to flush out toxins from your system. Hence, it plays a part in your muscle recovery.
If you don’t drink enough water, you might end up being dehydrated, and this would not only make the soreness more intense, but also cause damage to your muscles.
4) Get more quality sleep
In order to recovery properly, you need to spend 8 to 9 hours in dreamland. This is because your body can only repair itself and promote muscle growth when you’re having sufficient uninterrupted sleep.
When you’re deprived of quality ZZZ’s, your body would not be able to efficiently produce the muscle-building chemicals which you need to recover! What’s more, you might end up worsening your performance during the workout as you’d feel tired more easily.
5) Munch on the right food
Like water and quality sleep, your diet also matters when it comes to easing sore muscles. So make it a point to maintain a balanced diet, and fuel up with the right foods before and after your workout!
Potassium and protein are necessary for muscular contractions and energy, so remember to include foods such as bananas, tuna, and peanut butter in your pre- and post-workout meals.
Psst! It helps to consume protein-rich snacks before heading to bed because amino acids encourage muscle repair while you sleep through the night.
6) Schedule in a rest day
As much as you want to keep pushing your limits, you need to remember to give your muscles a break in order to recover properly!
However, if you can’t bear the thought of not moving at all during rest day, then perhaps you should consider lighter activities such as walking or slow jogging. Such activities promote blood circulation to your muscles and help reduce soreness.
Now that you know how to ease sore muscles, are you ready to make every workout count? We believe that you’re more than capable of getting into the best shape of your life, so don’t let muscle soreness get in the way of your greatness!