Did you know that less than 5% of adults participate in 30 minutes of physical activity every day?
If you're in the 5% of people that get enough exercise every day, the chances are that you've experienced sore muscles after a workout.
Whether you're just starting your exercise journey or you're upping the intensity of your workout, muscle soreness can often be a result of exercise.
That's why today, we've put together a list of proven remedies for sore muscles you need to try.
Keep reading to learn more!
Why Do Our Muscles Get Sore After Exercise?
According to the American College of Sports Medicine, delayed onset muscle soreness is a sign that your muscles have become damaged as a result of exercise.
When you exercise, micro-tears develop in your muscles, causing the tissues to become inflamed. As the muscles heal, fluid will accumulate in the tissues. As a result, this will put extra pressure on the areas that have Micro tears.
This will cause you to feel like you have a sensation of tightness in your muscles, accompanied by pain. You can begin to feel muscle soreness up to 24 hours after a workout.
Even if you take adequate measures to stretch properly, there are micro-tears that occur in your muscles every time you workout. Depending on the intensity and type of exercise that you're doing, there will be a variation in the soreness that you feel. For example, if you completed a workout that's more intense than usual, you'll feel more soreness because you've caused more damage to your muscles in comparison to other types of workouts you normally do.
Causing tearing in your muscles may sound like a bad thing, but the inflammation caused by exercise is important for your muscles to grow and healthily repair themselves. Giving your muscles a chance to recover after damage allows them to grow stronger and bigger.
Five Remedies for Sore Muscles
If you're finding that your muscles are feeling sore from yesterday's workout, finding ways to relieve the soreness and help you feel encouraged to get back to the gym again. Let's take a closer look at the best remedies for sore muscles:
Did you know that 75% of Americans are chronically dehydrated?
While it may sound obvious, staying hydrated during and after your work out is essential for your muscles to be able to recover properly. Drinking enough water to keep fluids moving easily throughout your system, which helps reduce inflammation, as well as remove toxins from your body.
Removing toxins will help your body to deliver the essential nutrients your muscles need to repair and grow. While it can be difficult to know if your body is properly hydrated, taking a look at the color of your urine is the best way to indicate whether you're properly hydrated.
Medium colored or dark-colored urine is a sign that your body is dehydrated. Pale yellow or clear urine means that you're hydrated. You should also know that your body will reach a state of dehydration before you start feeling thirsty.
If you're looking to shorten the amount of time that it takes for your muscles to recover after work out, make sure that you keep yourself properly hydrated.
Eat After a Workout
Consider grabbing a snack that's high in protein or protein shake after an intense workout. Feeding your muscles a high protein snack for them to quickly repair and even speed up the recovery process.
A high-protein snack is essential to eat after work out, because protein provides your body with the amino acids that it needs to repair your muscles. Adding and some carbs will help to replenish the energy source is that your muscles used up while you were working out.
You should also keep in mind that you need to feed your body throughout the day. You'll find it'll take a while for your muscles to recover if you aren't sure to keep a consistent intake of protein throughout the day.
Don't shy away from vegetables or fruits, as they provide your muscles with the minerals and vitamins that they need to heal quickly.
Get Enough Sleep
Researchers have discovered that more than 51% of adults don't get enough sleep every night.
Didn't think that sleep was an important part of muscle recovery after an intense workout? Think again.
Non-rapid eye movement sleep increases your body is protein synthesis, which is what it uses to repair any damaged muscles after an intense workout. If you're looking to decrease the amount of time that it takes for your body to remedy your sore muscles, make sure that you're getting enough sleep.
Apply Topical Heat Therapy
Studies have found that applying a double heat therapy immediately after you've completed an intense workout can help to delay the onset of muscle soreness. If you also struggle with joint pain after workouts, using topical heat therapy can help to offer greater pain reduction for both your muscles and your joints.
Dr. Rhonda Patrick has recommended using saunas for topical heat therapy to help delay muscle soreness and increase endurance!
While it's recommended that you rest after an intense workout, that doesn't mean that you should spend the rest of the week like around.
The day after an intense workout, try gently moving your body with activities such as swimming, walking, or even cycling.
Doing this will allow your body time to regroup after an intense workout. Light exercise will help you to encourage blood flow, which will deliver and increase the amount of nutrients and oxygen to any damaged tissues that are causing your muscle soreness.
Understanding How to Treat Sore Muscles
You're tired of your muscles aching after work out, using the above listed proven remedies for sore muscles will help to cut down on the amount of time that takes for you to start feeling better.
Are you looking for other ways to help relieve muscle soreness after an intense workout? Click here to learn more.