Regular exercise is key to not only maintaining a healthy body, but it is also essential for a strong, flexible, and lean physique. Different types of workouts, from cardio to strength training, can benefit different aspects of your health, including your cardiovascular health. However, working out is not as easy as it seems, and if you’re new to it, there are a few challenges you may face in the beginning.
Muscle soreness is a common aftereffect of an intense workout. This is particularly prevalent in people who are either new to exercise or workout occasionally. While harmless, it can hinder your workout routine and even hamper your consistency. However, before you take that call, understand the cause of muscle soreness and try to make amends to smooth your experience.
Also Read: Why Do Muscles Get Sore Post Workout? What You Can Do About It
What Causes Muscle Soreness After Intense Workout
In an interaction with the OnlyMyHealth team, Dr Sahil Gaba, Consultant, Orthopaedics and Joint Replacement, Amrita Hospital, Faridabad, says, "Muscle soreness is an unavoidable consequence of workouts, which occurs due to lactic acid buildup."
Lactic acid is a temporary fuel source for the muscles during exercise, and it's cleared away by the body relatively quickly.
However, the real culprit behind muscle soreness is most likely tiny tears, or microtears, in the muscle fibres, which happen as the muscles work hard, especially during new or intense exercise routines.
As your body repairs these microtears, it's this process that causes the feeling of soreness, according to the expert.
So, the next time you feel achy after a workout, think of it as a sign that your muscles are getting stronger.
Dr Gaba says, "This is the rationale behind the famous quote “no pain, no gain." Therefore, exercising should not be halted to manage muscle soreness."
Can It Be Prevented?
According to Dr Gaba, it is not really possible to totally eliminate muscle soreness post-workout.
However, stretching of muscles before and after a workout, gentle massage, foam rolling of the muscles, and foods high in antioxidants can help, she says.
Some examples of foods to consume include green leafy vegetables, salmon, and berries.
You can also engage in a warm water bath to relieve soreness.
How To Relieve Muscle Soreness After Workout
To reduce muscle soreness after a workout, you must indulge in a proper warm-up before starting a heavy workout.
"Generally speaking, even 5 minutes of warm-up can go a long way in reducing soreness and avoiding injuries," says Dr Gaba.
He adds, "Various types of warm-ups include light jogging, rotational movements of the shoulders, hips, and torso, lifting light weights, etc."
Moreover, stretching after a workout is extremely important, as it helps calm the muscles and reduces soreness.
Some of the additional measures you can take include:
- Drinking plenty of water to help flush out toxins and reduce muscle inflammation.
- Resting and giving your muscles time to recover
- Applying ice packs to sore areas will reduce swelling and numb the pain.
- Soak in a warm bath or use a heating pad to relax tight muscles.
- Get a massage or use a foam roller to alleviate muscle tension and improve blood flow.
- Engage in low-intensity activities like walking or yoga.
- Ensure you get adequate sleep.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]