Sore and and achy after a strong workout? Then you may want to try some foolproof tips to keep the post-workout pain at bay.
We all know that exercise is good for you. The more we workout, the healthier and stronger our minds and bodies become. I mean, who doesn’t love that post-workout tired but accomplished feeling?
After a good old sweat sesh, we often feel extremely achy and sore. Well, we are here to tell you all about this, debunk those myths and offer our tips to ease the pain.
DOM’s: The Lowdown
If you have heard the phrase DOM’s being thrown around among fitness fanatics, this refers to that sore feeling you experience after a hard workout. Its real name is Delayed Onset Muscle Soreness, wherein our muscles start to repair themselves from damage after a workout. Our muscles swell and become inflamed during the recovery process after the fibers begin to tear. While this may sound scary, it allows your muscles to grow and increase. And that’s a good thing!
No Pain No Gain
We are sure you are familiar with the term ‘No Pain No Gain.’ Fitness lovers often believe that if they did not experience crippling pain after exercise, then it was not a valuable training session. However, this is simply not true! Yes, you read that right. Our muscles are very good at adapting to our workouts, which is why it is beneficial to change your routine up. But don’t let the addictive feeling of DOM’s push you past your limits. That morning after feeling of hobbling to the bathroom should last no longer than 72 hours. When it becomes almost impossible to walk or sit down, this can become damaging for muscle growth, which can affect your progress. As experts will tell you; just because you cannot move the next day does not mean that you didn’t get an adequate workout. The true gain comes from gradually increasing your endurance and flexibility.
Overtraining can be dangerous for you. When you add more demands on the body in a quest to chase the DOM’s, it takes a toll on your health. You can push yourself and train hard, but the key is to build up your workouts gradually and listen to your body. You will still become a mean muscle machine in this way, we promise; but do not jump back to the squat rack before you are ready if you want to avoid a serious injury.
Try to feel into the pain. Imagine your pain on a scale of one and ten, one being mild and ten being extremely sore. The safe zone is between one and five. If you feel the pain working its way into the six and above arena, it is time to rethink your workout or give your body the gift of rest.
Your post-workout recovery is dependent on how well you take care of your overall health.
We’re sure that you already know that people who include cooldowns as part of their exercise routine are less likely to injure themselves. You can enjoy a 20-30-minute power walk, bike ride or yoga class to help stimulate blood flow back to your worked muscles. Any low-intensity exercise will help you avoid burning your muscles out after strenuous activity and get your heart rate slowly back to normal.
Additionally, your sleep and diet are equally important factors in your exercise routine.
During your recovery process, make sure that you get an optimum amount of sleep. Your body repairs itself while you rest. Your muscles relax and their blood supply increases to support tissue growth and repair. Meanwhile, hormones are released in the body to support muscle development. If that’s not enough to encourage you, a little R & R will help build back up your energy for the workouts ahead.
That said, you won’t have much energy without adequate nutrition. Getting enough protein will help repair the muscle tears and replace the electrolytes you lost during your exercise routine. So, drink and power up your protein. Many fall into the trap of undereating in a desire for a caloric deficit, however, this can be detrimental to your recovery process. Your food is your fuel to keep you going strong.
Of course, don’t forget to stay hydrated as well.
Soothing the Soreness
That being said, when training hard, muscle soreness is something we inevitably experience. But it doesn’t mean you need to suffer. That doesn’t mean reaching for over-the-counter pain killers as a solution to ease the pain. If you find that you are distressed from sports-related joint and muscle pain, back and neck aches, discomfort in your feet or other parts of your body, then it is time to stop suffering in silence and try something new.
Natural, cooling products like Active Sport Pain Relief will become your new best friend. “Rediscover the way you recover” with Active Sport and provide yourself with positive pain relief before, during and after your workout. Admired by athletes and industry experts, its innovative products help increase blood circulation to reduce muscle inflammation for effective relief. You’ll be back in the game in no time.
Active Sport Pain Relief produces a maximum therapeutic effect with a revolutionary solution to help soothe your sore muscles and ease your anxiety. Available in the form of a deep muscle rub and a sports stick, these innovative products offer support while simultaneously working hard so you can too. Containing only natural ingredients that really focus on pain points, they are made with you in mind. They help you recover fast and wash away your post-workout pain. Essential oils such as tea tree, peppermint, and eucalyptus really get to work to calm, cool and nourish the skin. Likewise, the CBD hemp extract (Cannabis sativa L) also contains an abundance of benefits for optimal skin and muscle health.
These products are ideal for CrossFit athletes, who know no stopping. The beauty of these products is that you can take them with you wherever you go and apply them as and when you need to.