Updated: May 9, 2020
How can you prevent post-workout pain?
Many people stretch before or after engaging in athletic activity. Usually the purpose is to reduce risk of injury, reduce soreness after exercise, or enhance athletic performance. The aim of this review was to determine effects of stretching before or after exercise on the development of delayed-onset muscle soreness. It is not a matter of preventing soreness, but rather minimizing both the frequency and severity with which it occurs.
Here is what we suggest.
• Foods intake
Nutrition plays a big role in post-exercise recovery, and your body needs a variety of nutrients - carbohydrate, protein, fat, minerals and vitamins - from the food we eat to stay healthy and productive. is needed to build, maintain and repair muscle, blood, skin and bones and other tissues and organs in the body. A small meal of protein with a bit of carbs helps to replenish nutrient stores and reduce muscle soreness. Eating foods rich in the essential elements and nutritious foods is a key factor in the damaged muscle building after exercise.
• Water intake
Water is vital for recovery and growth of muscle tissue. Generally speaking, water makes up between 65 and 75 percent of muscle weight. Hydrating before and during exercise improves performance, But the sipping shouldn’t stop when your workout ends. Continue to savor water throughout the day to keep ligaments and cartilage soft and hydrated, improve mood, and ensure nutrients are transported throughout your body.
• Omega-3 Fatty Acids intake
Taking around 2 grams of fish oil per day reduces muscle soreness after up to 48 hours after exercise, decreases muscle swelling, and increases joint range of motion. Omega-3 can be found in fatty fish like salmon and tuna, nuts, and spinach. Eating these foods along with taking a single dose of fish oil per day will not only help you recovery, but also provide other great health benefits.
• Consume Protein
Adequate protein consumption is not only essential for building muscle mass, but in many cases people are still not getting enough protein. Taking in ample protein within 24 hours after a workout will dramatically affect muscle growth and recovery and providing muscles with nutrients needed to repair and rebuild damage.
• Use A stream room
You can also take a warm shower, or bath post-workout as well. A steam room will help flush out the lactic acid and such by increasing blood flow and "sweating" it out. This is true to an extent, actually. By getting in the steam room, your body will definitely increase blood flow, thus forcing fresh blood, and new nutrients into muscle tissue.
• Self-Massage & Massage therapy
Self-massage to help reduce muscle tightness and release trigger points. When applying pressure to specific muscles, you can release tightness and stiffness, which will aid in recovery so your body can return to normal elasticity. You can perform 10 minutes of massage prior to or after exercise to help you recover faster.
Massage therapy to help Increased blood flow and reduced muscle soreness after exercise. Those who exercised to muscle soreness and received massage to the affected area after exercise experienced less soreness 90 minutes post massage, also aid in cell function and repair. Improved blood flow for up to 72 hours. Getting a massage once or twice a month can greatly improve workout recovery time.
• Alternating hot-and-cold showers
Alternating hot-and-cold showers, may improve blood circulation and alleviate soreness. However, although the hot shower dilates the blood vessels, it has been said to simultaneously increase inflammation as well.
• Stay active.
Though muscles need to rest to recover, being completely inactive the day after exercise may prolong soreness. Active recovery focuses on low intensity activities that keeps your blood pumping and helps reduce muscle fatigue. This could simply mean a walk, or a leisurely bike ride, or some time spent in the garden. and stay active during your other days off from exercise.
• Direct icing
Ice of the muscle has been shown to reduce inflammation and soreness. after exercise by constricting blood vessels to slow blood flow. But it does not aid in long-term recovery. The amount of time for ice application is 10 minutes.