HOW TO RELIEVE MUSCLE PAIN AFTER A

WORKOUT?

We all face muscle pain after a workout session. Be it an intense

session or not. When you work out after a break or more than your
muscles are used to, they believed to cause microscopic damage to the
muscle fibers, resulting in muscle soreness or fatigue.
Muscle soreness is considered to be a good sign as it depicts that the
muscle has been worked upon properly. Do not worry if its normal
muscle soreness that occurs after working out. If the pain prolongs,
you should consult your trainer or physician.
Why does your muscle hurt after a workout?
When you work out differently than your muscles are usually used to,
the trend to tear and ache more. The tiny injuries in the muscle fiber
and connective tissue are what cause the pain. This condition is
known as DMOS (Delayed onset muscle soreness). The condition
usually means that the muscle is getting stronger and is gaining
strength. You need to understand your body before you work out, you
do not just go and work out one day and increase the weight the next
day, and this takes time and transition. Everything you do with your
body takes its due time. Do not push your limits at the risk of injuring
the muscle or rupturing it. Take it slow and steady.
How long is muscle pain supposed to last?
As we have discussed previously that you should train a single muscle
once a week (how often should you train). That makes it clear that
muscle pain lasts for a week, at least for one single muscle. The big
muscles may take some time in healing but the secondary muscles
won't take much time. We have all been there with sore legs and arms
don't worry! Even the bodybuilders get them.
Ease those aching muscles
If you are working out for the first time or after a gap then take it easy
for the first few days, let your body adapt the changes that are being
brought upon it. Meanwhile, you can try some light exercise such as
swimming and walking. Keeping the muscle in motion can also
provide relief. It is probably the best idea to have a cool-down phase
after a workout. After finishing your workout, include a 10 minute cool
down session by incorporating some light cardio such as light jogging
followed by stretching.

Heat bags were also researched for treating sore muscles. Keeping a
heating bag/pad on the acing muscle relieves pain and soothes your
body.
It is always a good idea to take measures that can be taken to relax
your body. After all, working out is no joke!
Tips to relieve muscle pain and soreness
Jump into an ice bath
Almost every gym has the facility to bathe. Jump in for an ice-cold
soak for good ten minutes after work out. Research shows that cold
baths tend to significantly reduce muscle pain after workout.
Tip: Cover yourself properly after the ice bath or you are most likely to
catch a cold.
Heat your body later in the day
Later in the day, let us say after a few hours of working out, apply a
heating pad or bag on your sore muscles. For some people, muscle
tightness is a source of pain, when you apply heat, muscles tend to
relax and get back to normal quickly.
Get yourself a Massage
We all love massages, well now you have an excuse to get one! Give
those muscles a treat and get a hot oil massage. Muscle oils are also
available to soothe you. Peppermint and Mustard oil have proven to
be the best oils for muscle aches. Massage your muscles gently with
the oil, (Tip: Heating the oil makes it easier for your body to absorb
the oil).
Stretch out!
For years, stretching has proven to be the best remedy for a lot of
problems. Be it aching muscles or just a relaxing session after the
workout, stretching comes to the rescue. Do not underestimate the
power of stretching and stretch yourself for good 10-15 minutes after
the workout. It will help your muscles grow and also relax at the same
time.
A good full-body stretch gives your muscles a break from all the
strenuous exercise they gave been doing. Remember, working out is
fine but your muscles need rest and nourishment too, do not neglect
that at all!
Light Exercise
One of the biggest mistakes we make as athletes or gym goers is that
we let our body lose if the muscles ache. This is not how it should be
done. When your muscles are sore, you should still go to the gym and
follow a light routine. The rhythm needs to be maintained and the
show must go on!
Light exercise would help your muscles adapt the change easily and
stick to it too. You can opt for a light jog instead of running on the
treadmill. Or you can go for lesser repetitions the next day.
Hydrate
Believe it or not, but half of your body related problems can be solved
if you are properly hydrated. Similar is the case with workouts,
hydration is a very important factor when it comes to your workout
routine. You need to be hydrated before, during and after your work
out. Proper hydration decreases cramping and inflammation.
Hydration is most important in summers since you are working out in
hot weather, so you need to fuel up.
Tip: Do not drink too much water at once during the work out; just
take a sip after every sip and you re good to go!
Work out with the correct form
We have stressed the exercise form multiple times, that's how
important it is. Working out with the correct form has a connection
with almost everything you do in the gym. Muscle soreness is one
thing but if you're working out with the wrong form throughout, your
muscle might feel extra pain and stay sore for a longer time. Make
sure your form is correct, don't rush into the workout, learn the form
and practice it, once you have perfected it, increase the reps!
Take proper rest
Sleep in! Yes, that's what you do when your muscles ache, you would
want to curl up in bed with a hot water bottle. Make yourself
comfortable and rest in properly. You need a good 7-8 hour sleep
before you start your workout or day, if you're working out at night,
make sure you sleep early and get proper rest. It will help your
muscles rest and recharge at the same time.
If muscle soreness lasts longer and does not heal even after a week or
10 days, you should consult a sports medicine expert. They can guide
you where you went wrong and what should be done next to prevent it
in the future. Working out is a very healthy habit but you need to stay
safe and vigilant while doing it.
Pro Tip: Make sure you cover up yourself really when leaving the gym!
Half of the muscle pain can be healed by keeping yourself warm.