Any type of physical activity, including working out, can cause delayed-onset muscle soreness.There are ways to almost entirely avoid DOMS, but most bouts of soreness should only last for 24 to 72 hours.You can boost your muscle health by eating a healthy diet.Keep an eye on your posture when you perform a physical task.Take a shower and use a foam roller to loosen sore muscles.
Step 1: You can vary your exercise routine.
If you perform the same action day after day, your muscles will become fatigued and tired, instead of strengthened.Cardio and weight training are good ways to mix up your physical activities.You can take a yoga class, do some water exercises, or ride a bicycle.Creating an exercise schedule will help you meet your health goals.On Mondays, you might take a yoga class, whereas Fridays are for cycling.
Step 2: You should eat 20 to 30 grams of food every 3 hours.
Chicken, fish, soy, milk, and eggs are some of the healthy foods that you can plan your meals around.Between meals, eat almonds or Greek yogurt.It helps build muscle tissue.It is not necessary to jump to these levels immediately if you do not currently have this amount ofProtein in your diet.If you want to monitor how your body responds, gradually add more proteins to your meals.Greek yogurt, milk, and whey powder can be used to make healthy shakes.Almond or soy milk can be used if you need it.
Step 3: Cool down and warm up at the same time.
Before and after your exercise, do a slower version.Before running, walk at a brisk pace.Moderate form of Cardio is a good way to warm up and cool down.To get the blood flowing, you might jump rope or use the elliptical.Warming up helps your muscles warm up.Your body temperature can return to resting levels when you cool down.
Step 4: When you exert yourself, check your body position.
Poor body positioning when you move can make you sore.Keep your shoulders back and your chest elevated if you are biking.If you are running, make sure that you don't hunch your neck.It is a good idea to keep your core engaged if you are a lifter.Depending on the activity you are doing, the way that you hold your body will be different.Your form and technique should be checked by a coach or personal trainer.
Step 5: Stop if you are in pain or overtaxed.
If you start to feel pain while doing physical activity, it is time to take a break or stop for the day.If you want to avoid overtaxing your body early on, build up your training regimen slowly.Sharp pains, cramps, or even loss of muscle power are some of the signals of a worn out muscle system.Don't go back to your previous intensity or time if you are starting to work out again after an injury.You should build back up to that level over time.
Step 6: Every day you should drink 8 glasses of water.
Lactic acid can build up in your body if you don't stay hydrated.Dehydration can make it more painful for you.It's a good idea to put a lemon in your water.Don't drink anything that's too hot or too cold.
Step 7: You can eat a snack after you exert yourself.
Between 30 and 60 minutes after a workout, some coaches recommend eating 20 grams of protein.Place a cup of Greek yogurt in it's container.The shake is made with chia seeds, flaxseed, and oats.Your muscles use the leucine found in whey to change into fuel.
Step 8: The daily intake should be at least 1,600 IU of potassium.
It can help reduce muscle pain.Fruits and vegetables are a good way to get your potassium from your diet.You can talk to your doctor about taking a daily supplement.Winter squash and potatoes are good sources of potassium.
Step 9: You can apply a foam roller to your sore muscles.
A foam roller is a tube-shaped piece of foam.Put the roller on one side of your sore muscles by sitting on an exercise mat.Roll the foam over your muscles.When you feel your muscles start to release, repeat this rolling motion.In some cases, you can use your body weight to apply pressure.If your thighs are sore, place the roller on the mat.Put your thigh on top of the roller and sit on the mat.Place your hands on the mat and use them to move your thigh in a rocking motion.Most fitness stores have foam rollers.If you don't have one, you can roll a tennis ball over your muscles.
Step 10: Take a tub with you.
A 30-minute salt bath can help reduce inflammation and flush toxins from your body.Purchase salt at the store.
Step 11: Do not take over-the-counter pain medication.
Ibuprofen can lower your feeling of pain, but they don't fix the underlying problem.Don't use more than the recommended amount if you take medication.If you find yourself getting sore muscles on a regular basis, reach out to your doctor.