Starting an exercise regime is a great way to boost your physical and mental health, but it can sometimes be difficult to stay on track when your muscles are sore and haven’t quite recovered from the day before. Delayed onset muscle soreness (DOMS) is the pain and stiffness that you feel between 24 and 72 hours after exercising your body and is a sign that your muscles have been worked properly.
It’s great that the exercise you are undertaking is having an effect, but it can be difficult to manage when you’re trying to get back in the gym. Delayed onset muscle soreness is often the worst when you begin your exercise journey as your body is not used to this type of stress. Symptoms will start to get easier over time, but you’ll always feel some degree of DOMS, no matter how long you’ve been exercising, if you’re pushing yourself in the gym. There are tactics you can put in place that can reduce the soreness you experience after exercise, just take a look at some of the advice below:
Book a Massage
Book a massage the day after you’ve pushed yourself in the gym, massage therapy is an effective way of alleviating the soreness and pain brought on by DOMS. The swelling in your muscles will be reduced as the rhythmical pressure eases stresses and aches. It’s also a great way to wind down mentally as well.
Heaven and Earth Massage can relax your muscles and calm your mind and have many professional holistic therapists available.
Get Lots of Sleep
A simple way to speed up recovery after exercise is to allow your body the time it needs to actually recover, something which is often forgotten when you’re trying to up your gym regime. It’s essential to listen to your body as much as possible and take time to recuperate when it’s telling you to do so.
Not staying up late and getting a good night’s sleep is key to giving your muscles the time they need to recover. Most doctors advise between 6 and 8 hours sleep if you want to give your body the optimum time to recover, but this does vary from person to person, so allow yourself a little more time if you feel it is needed.
Hydration is not only important to help you perform to your optimum level when exercising; it is also a vital part of recovery when you’ve left the gym. Drinking plenty of water post-exercise will help minimize the risk of injury, tears, and ruptures in your body and will make you feel more energized throughout the day.
You could also opt to hydrate yourself with a sports drink as they often contain electrolytes that your body will need.
Up Your Protein Intake
When discussing the best way to recover after exercise, protein will always come into the conversation as it is the best muscle repairing nutrient you can incorporate into your diet. Protein shakes and supplements are popular amongst most sporting communities, but focusing on achieving the required amount in your daily diet should suffice.
Cook up a healthy meal with plenty of protein after your workout, and you’ll feel energized and less sore in the following days.
Do you have any workout recovery tips? Let us know in the comments below!