Experiencing sore muscles post-exercise is a common side effect many encounters when beginning a new fitness regimen or engaging in intense workouts. The discomfort arises due to microscopic muscle damage, a phenomenon known as Delayed-Onset Muscle Soreness (DOMS). This damage triggers an inflammatory response as the body initiates repairs, resulting in tightness and pain felt roughly 12 to 24 hours after physical exertion. Specific exercises, especially those that are unfamiliar, intense, or involve specific movements, tend to induce more substantial muscle damage and subsequent soreness.
Soreness serves as a signal of muscle tissue damage caused by physical activity. Understanding this discomfort and employing effective methods to alleviate it can enable individuals to continue their fitness journey without being deterred by post-exercise muscle soreness.
- Stay Hydrated during and after your workout
- Eat Within 30 Minutes Post-Workout
- Use Foam Rolling or Massage Guns
- Get Enough Sleep
- Do not use over-the-counter NSAIDs
- Light Exercise on the Day After Intense Workouts
- Daily Stretching
- Use Essential Oils
- Ice or Heat Therapy
- Use compression gear
Stay Hydrated during and after your workout
Maintaining adequate hydration plays a pivotal role in supporting muscle recovery. Fluids facilitate the movement of essential nutrients while reducing inflammation. To ensure that you are hydrated, drinking around 13 to 20 ounces of water a couple of hours before exercising is recommended. During workouts, a steady intake of 5 to 10 ounces every 15 to 20 minutes helps sustain hydration levels. For exercises surpassing the 90-minute mark, opting for electrolyte beverages can be beneficial. Monitoring urine color can serve as an indicator; darker shades signal dehydration, while pale yellow hues indicate proper hydration levels. [1]
