There are very few signs that can indicate that you have had an intense workout in the same way that an aching body does.
While most people do struggle to understand the science behind it, this has been a phenomenon that has been experienced by many people who either start their fitness journeys for the first time, restart their training schedules after an absence; and others who try and challenge their bodies by pushing their abilities further than usual.
The health and wellness publication, Healthline defines this as the Delayed Onset Muscle Soreness (DOMS).
The American College of Sports Medicine highlights that this can occur within 12 to 24 hours after one’s workout and can reach its peak between one and three days.
According to Healthline, the biggest cause of DOMS is high-intensity workouts.
“High-intensity exercise can cause tiny, microscopic tears in your muscle fibres. Your body responds to this damage by increasing inflammation, which may lead to a delayed onset of soreness in the muscles. Pretty much any high-intensity exercise can cause DOMS, but one kind in particular, known as eccentric exercise, often triggers it,” explains the above-mentioned publication.
Having these aches can, however, make fulfilling daily tasks an unpleasant experience, as this often causes one to have a limited range of motion.
To overcome this there are multiple things you can do to speed up your muscle recovery.
The UK fitness publication, Physique, recommends the following:
Massage: Massaging your muscles is considered a good way of helping them loosen the tension and relax. This will help to ease the pain and discomfort.
Compression garments: “Compression is a very common method of pain relief, it is used to treat a wide range of soft-tissue injuries and it will help with DOMS recovery as well as perceived fatigue,” explains the above-mentioned source.
Rest: It is stated that rest is a natural way of allowing one’s body to repair itself. “Studies have found that without adequate amounts of sleep, our bodies start failing slowly in one way or another.”
Protein: Every athlete or gym enthusiast needs a proper diet, and this case is no different. This is why it is important to see that you fill your diet with the right nutrients which will produce positive benefits in the future. Among these are proteins. “Protein is essential for repairing and building muscles because Hypertrophy requires increased protein intake (proteins are the essential building blocks for muscle growth).”
Also see: Be adventurous with your fitness game and add the Barre exercise
