At one point or the other, we all have a day where each part of our body hurts after a gruelling work out session. Whether it is because you have returned to the gym after a long break or due to a hard leg day, we all have faced muscle soreness. Muscle soreness arises from microscopic tears in our muscle fibres. These usually occur due to strength training and it can be quite uncomfortable, especially if you have to work out again the next day.
Most trainers suggest to do proper stretching after every workout session in order to avoid having to deal with sore muscles, but it doesn’t really help everybody. Therefore, in order to speed up the recovery process, there are some steps everyone should follow. There are some general recommendations such as keeping yourself hydrated, following a proper diet which includes a lot of protein and most importantly sleeping properly at night. But there are a few extra steps which you can take in order to deal with it properly.
Here are some scientifically proven ways which will help you reduce muscle soreness:
1) Foam Rollers
Foam Rollers have become a popular choice over the last few years due to their beneficial properties. It does only improve your mobility but also helps reduce muscle soreness. You can easily buy foam roller online in Australia and enhance your muscle recovery process. According to recent studies, foam rollers help relieve the tension in your muscle tissues and also improve your performance while working out.
Multiple studies show that post-workout massages can help reduce pain. Getting a massage done on a regular basis will help you with your recovery process because it promotes tissue regeneration and also reduces delayed muscle soreness.
3) Enhance Active Recovery
In order to speed up the healing process of your body after an intense workout session, you need to incorporate active recovery in your daily routine. Light recovery exercises will help you cool down such as cycling or some other types of light stretches. This will increase the blood flow in your body and as a result, reduce subsequent muscle soreness.
4) Increase your protein intake
We should try to implement new things in our daily diet, however, protein is one element, which should remain constant as it helps repairs our muscles overnight. Consuming a combination of carbs and protein right after your work out is always a good idea as it helps provide your body with the energy it has lost while working out. It is important to keep good nutrition, especially if you are exercising on a daily basis as it will help you stay active and energized. If you are aiming to combat muscle pain, then you should always stay hydrated and include nutrient-rich foods in your diet plan.