Whether you are an athlete or someone who exercises on a regular basis, you know how painful muscle soreness can be. And while you may not be able to stop the pain, there are some things that can help reduce it. Exercising is a great way to stay healthy and have fun. Whether you’re just taking a walk, going for a run, or playing sports, being active can also help with weight loss and improve your mood. Unfortunately though, exercising can sometimes do more harm than good. The soreness and pain that you feel after exercise or injury are called delayed-onset muscle soreness (DOMS). Check out our blog on this here >> DOMS
Why do we experience pain after exercising?
It’s not uncommon to feel muscle pain after exercise or injury. It occurs when you have small micro-tears in the muscles. You know you have DOMS because your muscles will feel sore and stiff the day following a workout.
The role of lactic acid in the human body
Lactic acid is a naturally occurring substance that is produced when your body breaks down sugars for energy. Your cells use it as a fuel and it becomes a waste product. Lactic acid is produced during anaerobic respiration; this is respiration without the use of oxygen. This waste product will accumulate in the muscles, slowing down key systems to prevent serious damage from over-exertion.
How you can help reduce muscle soreness
There are a number of ways that can help reduce muscle soreness. The first is to use ice packs. This will help reduce the inflammation in the area and decrease the pain. You can also massage your muscles with an ice pack to stimulate blood circulation. Another way to reduce DOMS is by using compression garments, like socks or sleeves, on injured areas. This will help improve circulation and reduce swelling which leads to relief from pain. Many people find relief from exercises like stretching, light yoga, or tai chi which are all gentle movements that can be done any time. If you have a chronic condition like arthritis or diabetes, talk to your doctor about supplements that may help too.
All these methods will help relieve muscle soreness after exercise or injury!
How does diet and hydration affect my recovery?
Exercising can cause you to lose water and electrolytes which can lead to muscle pain. If your workout was longer than an hour, chances are you’re going to need to rehydrate. Aim for drinking 16 ounces of water or sports drinks for every pound of weight lost. You should also eat a variety of foods with protein, carbohydrates, and healthy fats before, during, and after exercise.
5 Ways To Lose Your Pain
- Light Massage
- Hot Bath
- Balanced Diet
- Active Recovery
How Can We Help?
Light massage is one of the best ways to get rid of DOMS. The use of massage is great to increase blood flow to an area, increasing the delivery of nutrients to the damaged tissues whilst taking away any unwanted waste products. If you are looking for advice on how best to manage your injury or to get rid of your muscle pain; get in contact with us and have a chat!