Our muscles are made in such a way that they are bound to experience pain when we try do physical activities that our body is not used to, especially for the first few days or weeks. What are the causes of muscle soreness?
Let’sadmit it--working out is a challenging task. It begins with making time forexercise, charting out a balanced diet and setting realistic goals as per one’slevel of fitness. However, the additional impact of a phenomenon called ‘musclesoreness’ can further demotivate you to continue your fitness journey. Musclesoreness is basically the result of indulging in a new workout that results inpain in the muscles. Our muscles are made in such a way that they are bound toexperience pain when we try do physical activities that our body is not usedto, especially for the first few days or weeks. What are the causes of musclesoreness?
How regularly do you train? If you’vejust started training and you’re not used to regular physical activity, thenthe muscle soreness will be much worse than when you’re exercising regularly.This is because your body is not accustomed to training and this results inmicro-muscle tear when you actually perform the activity. However, over timeyour body starts getting used to it and the soreness will not be as bad.Overtraining also has the same effect. When you overdo something, it definitelyhas repercussions and in the case of exercise, it is muscle soreness for closeto 3-5 days depending on how hard you pushed yourself.
Which exercises you do? The kind ofexercises you perform is a key factor in determining the extent of musclesoreness you’re likely to experience. The level of soreness you feel in themuscles largely depends on the type of exercises you perform. Eccentricmovements are when the muscles contract as they’re lengthening. In simplewords, it’s the lowering down part of the exercise. Most common examples areleg lifts, bicep curls or even going down a steep slope.
How well do you stretch? Another crucialfactor that can lead to muscle soreness could be not having done enoughstretching, both, pre and post workout. Although, stretching can cause sorenessas well. This generally happens when the stretching is quite rigorous orextreme. Stretching can damage the muscle fibre if not done properly, as itputs a lot of pressure on the lower part of the muscle putting it at risk.
So then, how do we deal with musclesoreness? Muscle soreness has to be tackled in the right way. If not, ithinders your progress and forces you to take a break for at least a couple ofdays and has the ability to set you back from your goals in a big way. Here’s alist of some pre and post-workout tips that will spare you from the gruelmuscle soreness could bring to you at large:
Pre-workout Tips: The best way to avoidsoreness and injury is prevention.
Stretching: A simple stretching routinebefore your workout session will fully prepare your body for the exercise andreduce the chances of muscle soreness.
Post Workout Tips: Another tip to preventsoreness is by adding a quick post-workout limber-down session. Keeping yourbody well hydrated before and during your workout to avoid cramping and musclesoreness is also considered a good idea.
Stretch yet again: To avoid any cramps inthe body, one must make sure to stretch after the intense workout with somesimple hand, back and leg movements. Move the muscles lightly without puttingmuch pressure on them. This will amp up the healing process and bring down thesoreness.
Well, the best bet you have, is to justwait and relax. The soreness will subside in a few days and you will feelnormal again. But what is important is that you eat and rest well during thistime. You can use the above-mentioned techniques if they help ease the pain andmake you feel better.