There’s something about working and sweating it out that makes a lot of individuals feel satisfied. As they say, “No pain, no gain”— it’s part of your hard work and it is your right to feel that sense of accomplishment after an intense workout. While that feeling of pain is usually normal after an intense exercise routine, it may be overpowering enough for you feel like staying in bed for days.
Why do we experience muscle pain?
The feeling of pain can be satisfying. But at the same time, it can be so painful you don’t even want to get out of bed the next day. Nothing major to worry about – it’s a normal thing. Apparently, that feeling of pain is your body’s way of telling you to calm down a little and let it heal itself first, so make sure to listen to your body to avoid potential injuries.
Muscle pain is also known as delayed onset muscle soreness (DOMS). It occurs after you have finished an intense physical workout – usually a day or two after an intense exercise routine such as weight lifting or CrossFit.
DOMS happens due to microscopic tears within the muscle tissues that occur during physical activities. That pain can last for up to three days and may show some symptoms including stiffness, limited joint movements, and some swelling.
Muscle sore and strain recovery tips
Muscle pains may be inevitable no matter what preventive measures you take. You may unintentionally overuse your body especially when you’re really immersed in your exercise routine. This results in body and muscle pains.
You don’t have to worry as the pain is only temporary. As mentioned, it will last for only a few days. But if you want to hasten your recovery, here are some muscle soreness and strain recovery tips you can follow if you want to get ahead on the road to recovery.
Do some stretching and warm-up exercises before an anticipated intense workout
A lot of people make the mistake of not doing stretching exercises before an intense workout. In fact, stretching is an important exercise routine you should always do if you don’t want to feel that intense pain after your major exercise. Stretching helps contract your muscles, shorten muscle fibers, promote mobility, and hasten pain recovery.
Use a foam roller
According to a recent report from the International Journal of Sports Physical Therapy, using a foam roll on the affected area can reduce the symptoms of DOMS. For better results, give at least five rolls on the affected areas, starting from the legs and then working up your body. It is also advisable to do some massages during exercises instead of doing it only after the entire workout.
Pay attention to what you are eating
Make sure to eat foods rich in macronutrients, including protein, carbs, and fats, as these help repair and maintain damaged muscles that result from muscle pains. For better results, learn to eat protein supplements at the right time..
Keep on moving even if it hurts
After participating in marathons, experts often recommend runners to do a “recovery run” to help promote muscle sore and strain recovery. Other recovery workouts you can try include yoga and easy hikes.
Take medications
A lot of medications are available to ease different kinds of pain. These include popular medications such as ibuprofen, aspirin, and naproxen. While these medications are proven to reduce pain and soreness, they do have side effects.
According to several studies, NSAIDs or non-steroidal anti-inflammatory drugs are highly linked to health issues including cardiovascular issues and intestinal problems. That said, taking such medications in moderation and as per your doctor’s prescription is fine. Otherwise, it can lead to adverse side effects that can be life-threatening in worse cases.
Final thoughts
In summary, there are different ways to quickly attain recovery from muscle soreness and strain. There are natural ways such as gentle stretches, and there are also over-the-counter medications. Each of them has its own pros and cons. It will depend on your personal preference as to which pain relief method will work best for you.
