Muscle training is a paradox, you must break down your muscles first, to get them stronger. The rebuilding process is magical for your muscles because it boosts their growth. But workouts can leave your muscles achy and sore, and sometimes it’s uncomfortable. You can deal with normal sore, but many exercises leave your muscles too sore to do your daily chores.
After a workout you find familiar with innocent exercises, your body can experience what-have-I-done pain and I-cannot-move soreness. You feel good during the workout, but when you fast forward 24 hours, you cannot move out of bed. Fitness experts use the technical term DOMS also known as delayed-onset muscle soreness. It hits 48 or 72 hours after training and it can last for over a week. Depending on the level of damage your muscles experience, the pain comes in different degrees.
Time is the best remedy for sore muscles, but other tricks can help you.
A light workout may work
The worst thing you can do is laying on your couch the entire day because you’re too sore to move. A light workout can help you deal with aches because it increases circulation and boosts blood flow throughout the body. Increased blood flow brings the needed nutrients to the muscles and speeds up the healing process.
You shouldn’t go back to your usual workout program while you experience DOMS. Instead, you can go for a little walk, use the exercising bike, and do other gentle exercises.
Drink plenty of water because dehydration is often correlated with sore muscles. Water flushes out waste products from your body. Broken down muscles release toxins and other waste products that inflame the tissue. Your liver and kidneys should filter toxins, but you can help them by drinking water because it will speed up the flushing process.
When the ache hits, you may want quick relief and a CBD topical salve can do the trick. CBD topicals have therapeutic properties and they can help you deal with soreness. Apply it when the pain hits and it will provide a local relief that will allow you to complete your daily chores. You can choose a roll-on product you can carry with you in your purse to re-apply it when needed.
Protein is essential when building muscles, and it’s effective in helping them recover from a complex workout. Your diet should include plenty of protein to prevent long-lasting soreness. The right amount of protein varies from people to people, but the ones who work out regularly should eat from 1,4 to 2 grams of protein per kilogram of body weight. You do the math!
Ice or heat can ease the aches
For some people, it works to apply ice on the sore area, while for others heat is a better option. You should identify what treatment reduces aches. Ice is known for minimizing the swelling that often accompanies soreness. Heat lowers tension and pain signals, so a warm bath can help your muscles relax.
Try both of them and see which one helps you deal with muscle aches. And don’t forget, time is the best medicine in this case.