After vigorous exercise you usually experience soreness in your muscles a day after. This feeling is called delayed-onset muscle soreness, or DOMS and it’s due to inflammations of tiny tears between your muscles and adjacent tissue. The inflammations then trigger pain receptors and that’s when you feel sore. You may then resort to the wrong methods to treat the soreness, some of which are mentioned below.
1. Overuse of Painkillers : You may feel tempted to chug on painkillers thinking it’ll relieve the pain. Unfortunately, that’s not usually the case. Apart from not giving any evident assist in reducing pain, it delays the muscle and bone healing process by hindering collagen production. Their side effects also include gastrointestinal and cardiovascular troubles.
2. Sitting Down After Exercise : When you get the DOMS, instead of sitting still on a coach for hours, treat the soreness with more walking. It happens to have the same effect as post-exercise massage.
3. Not Fueling Your Muscles with Proteins : You need to fuel your muscles with proteins and a small amount of vegetables carbohydrates before and after exercise to insure its growth and repair. Failure to supply your body with the necessary nutrients causes catabolic processes that will probably break your muscles. A protein smoothie and a carb snack work well an hour after exercise.
4. You Don’t Warm Up : It’s highly recommended to do warm ups before starting intense exercise. Best forms of warm ups include simple cardiovascular exercises and dynamic stretching. Static stretching however may lead to unwanted injury.
5. The Amount of Water Consumed : One thing you have to make sure of during exercise is drinking enough water. The key is to drink whenever you feel thirsty. Dehydration ultimately causes fatigue. On the other hand, drinking too much water causes cell swelling, dizziness, gastrointestinal troubles and a decrease in blood sodium levels.