It’s common, but painful, for you to have sore muscles after a workout. Some medical professionals believe this pain stems from small tears occurring in muscles that are not accustomed to being used. Other professionals think lactic acid is the main culprit of muscle soreness, as it gets into one’s muscles following an intense exercise session.
Whatever the true cause of muscle aches after a workout, there are ways to avoid them. The following tips are sure to help.
Drink Enough Water
It’s important to drink lots of water prior to exercising, during your session, and afterward as well. Bu doing so, by-products created from the workout are flushed out of your system.
Begin Slow And End Slow
You should be beginning and ending your workout slowly in order to help muscles. There is a much higher chance of straining a muscle when you quickly begin your workout rather than working yourself into it. Similarly, ending a workout to quickly isn’t a good idea. When you’re working your muscles and then just stop, the by-products produced from your workout can stick to your muscles. Blood vessels continue to dilate for awhile after one has worked out, so walking around a bit may prevent muscles from getting sore the next day.
Magnesium and Calcium
When it comes to muscle integrity, nothing is more important than magnesium and calcium. Taking a supplement of these two minerals is recommended in order to prevent muscles from getting sore when working out. In addition to taking supplements, you ought to incorporate foods with these minerals into your diet when you know you are going to work out. Foods containing these minerals include low-fat dairy products, black beans, and dark leafy greens.
Stretching is necessary when beginning your workout and when ending it. Many people blow this off, but doing so increases your chance of pain. Before beginning your workout, stretching the muscles gets them ready for the hard work you are going to be putting them through. This helps circulation and flexibility.
Some people believe that cooling the muscles off after working out can prevent the muscles from getting sore. It’s common for a person to think that heat is what makes muscles more relaxed, but cold actually decreases inflammation, one of the main reasons that muscles become sore and achy. Taking a shower or bath in cold water prevents sore, swollen muscles.
As you can see, though many people have sore muscles after a workout, there are many things that can be done to prevent it. Use one of the tips above in order to keep muscles pain-free after your next workout.