Your muscles may become sore after rigorous physical activities. As a result, you may feel uncomfortable and lose interest in everything. You may try gentle stretching, muscle massage, rest, and ice and heat compression to get relief during such times.
If you want to remain fit, you must follow an active lifestyle. Muscle soreness is part of your fitness and nothing to worry about. However, you may control the discomfort by following these tips:
- Warm-up
If you are constantly worrying about sore muscles, you may try warm-ups to get some relief. Warming up increases the blood flow in the muscles and prevents soreness. You may try spot jumping, rope skipping, and slow jogging to provide warmth to your muscles. - Drink water
Lack of water may cause dehydration, and as a result, you may develop muscle cramps, dizziness, and other complications. On the other hand, drinking water helps your body maintain its average temperature. Moreover, water enriches your body with essential nutrients. Therefore, try drinking more water to add vital nutrients and prevent cramps and soreness. - Limited rest
Do not work on the same muscle groups every day. For improved results, wait for 48 hours before working on the same muscle groups. However, do not rest for a whole day or stop your workouts. You may alter the exercises each day instead. For example, if you develop muscle cramps after running, you may try slow walks. - Use proper technique
Do not start exercise randomly. You must know the proper techniques for performing the exercises. If you do not know the correct methods, you may repeatedly develop muscle soreness. Ask for help from your trainer to learn the proper ways of lifting weights, stretching, cardio and various other exercises. Moreover, ask them to help you while using various gym equipment. - Cooldown
After exercising, perform light stretches to cool down your muscles. When the muscles are warm, they become more flexible. When you stretch the muscles after workouts, it circulates the blood away from the muscles and prevents muscle soreness. So, how to help sore muscles? Try to cool down your body after rigorous activities. - Stay within limits.
Do not push your boundaries unnecessarily. Instead, start slow and try to give more time to your body. Over time, you may increase intensity. However, lifting heavy weights at the start can cause injuries to your muscles.
Try these tips to get relief from sore and aching muscles.
How to reduce muscle soreness? Things to consider!
Muscle soreness is a part of your fitness routine. After workouts, the muscles grow strong and help you achieve the highest activity levels. However, you may hurt your joints, tendons, and ligaments in the process. If you develop pain near a joint, it may indicate a severe injury.
If you have developed muscle pain and soreness, you may adopt the RICE technique. It refers to providing proper rest, using ice and compression, and elevating the sore muscles to prevent further injuries.
You may try the following:
- Use ice packs or take a cold shower to soothe the inflamed muscles. You may use ice on the affected area for up to three days after developing sore muscles.
- Try to wrap your injuries using a bandage to get relief. It will reduce the swelling and bruising from rigorous activities.
- Raise your injury above your heart level. You can elevate the injured area for 2-3 hours every day for effective results.
- If the injury is intense, you can rest for 1-2 days.
If the RICE technique does not give you the desired results, you must contact your doctor. Seek medical attention if:
- You do not observe any improvement in a week.
- The pain becomes unbearable, and you cannot move.
- The pain increases after exercising.
- The pain results in dizziness or troubled breathing.
- You observe redness, swelling, and warmth in the affected muscle.
- The pain travels to your joints, tendons, and bones.
Maintain a healthy diet to provide strength to your muscles. For example, try to include more proteins in your diet as it is essential for muscle growth and can nourish your muscles. In addition, if you want more tips on how to relieve sore muscles fast, you may contact Germanten Hospitals.
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Germanten Hospital has been one of India’s leading facilities for various medical treatments. Under insightful leadership, we have acquired excellence when it comes to treatments in neurology, plastic or cosmetic surgery, orthopaedics and reconstructive surgery.
Dr. Mir Jawad Zar Khan has led our hospital to the forefront of the medical industry. He has experience of 20 years in orthopaedics. His alma mater is Osmania University, where Dr. Khan achieved a gold medal for his excellence in education. He then completed advanced training in the USA and Germany.
Dr. Mir Jawad Zar Khan was awarded the “Best Doctor” by Shri Roshaiah Garu, the Former Gov. of Tamil Nadu and former CM of Andhra Pradesh. He was also felicitated with the Vaida Ratna Award in 2019 by Shri Etala Rajendra, the honourable health minister of Telangana. In addition to that, Germanten Hospital also received an award of “Best Orthopaedic Hospital In South India” from the Economic Times Group in 2021.
We have gained access to state-of-the-art medical technology and the latest advanced equipment, which has proven to be quite beneficial for our patients.