We all feel excellent after completing a workout, especially if it is intense. Exercising regularly is the key to losing weight, and it is not a surprise that many people all over the world want to exercise on a regular basis. Weight loss takes a lot of persistence and commitment, and if we want to achieve this goal, we need to engage in physical activity. It is amazing to be able to work out without giving up, as you can enjoy the satisfaction and the sense of accomplishment afterward. However, you should be aware that you can experience muscle soreness from time to time, especially if you enhance the intensity of your workouts. Something like this is nothing serious, and it happens to all of us more or less often. Of course, it is nothing to worry about, and it will be over in a few days. However, you can ease the unpleasant feeling a bit if you follow some useful tips.
Muscle soreness occurs when we increase the intensity of our workouts, as our muscles need to work harder than before. Common consequences of these changes in our exercises include muscle aches and pain, which are caused by tiny tears and injuries in our muscle fibers and connective tissue. Of course, it doesn’t mean that your body can’t handle it and that you need to decrease the workout intensity. It just means that you need to give your body some time to recover and to get used to the new difficulty level.
If you want your muscles to recover adequately after engaging in a rigorous physical activity, it is essential to get enough rest. While we sleep, our bodies repair themselves and recover. Your muscles need rest so that the microscopic injuries and tears can heal. The reason for this is simple – during the REM sleep stage, the hormone that repairs the muscle tissue is produced. If we are deprived of rest, our bodies won’t produce enough of this hormone, and it will take us more time to heal. In case you want the muscle soreness to be over, you need to get at least 8 hours of quality sleep. It is possible to improve the quality of your rest by sleeping on a comfortable pillow, soft and supportive mattress, and in a dark room. Once you get enough sleep, you will feel better in no time, and very soon, the unpleasant feeling of muscle soreness will be in the past.
Another thing that you should do is to stretch your muscles. Stretching out is important before exercising as it allows you to warm up and to prepare your muscles for what will happen. It is also vital after working out as it will cool you down. You need to keep in mind that stretching is the key to preventing muscle soreness, and you should never skip this step.
Use an Ice Pack
If your muscles are sore, you should consider using an ice pack. Not only it will prevent further damage to the muscles and the connective tissue, but it will also speed up the healing process. You just need to wrap it in a thin towel and keep it on the sore area at least 10 or 15 minutes. It is very beneficial as ice reduces the muscle inflammation. You will feel better in no time thanks to the ice pack.