Muscle Fatigue and Soreness: How to Recover From it?
If you workout regularly, then you know all about muscle fatigue and soreness, and how painful it can get at times. It is particularly painful when you first start working out, and every time you push your muscles to a new level, you can certainly feel it. So what can be done to help recovery from muscle fatigue?
Listed below are some helpful tips to help you recover from muscle fatigue and soreness.
Why does it happen?
Before we go on to help you work out how to recover from fatigue and soreness, it’s important that you understand what it happens in the first place. A fatigued muscle is one that literally can no longer take the effort and strain that is being placed on it. When your muscles become overworked, lactic acid is released and it breaks down into something called lactate, and this is what can be used as energy helping you continue working out and putting pressure on your muscles. But when the body has used as much lactate as it can, the remaining gets stored in the muscles, and as a result a lot of acidity occurs, which means you start to feel pain, soreness and in more severe cases spasms and even sometimes cramps.
You may be deficient in nutrients
You just might be experiencing this pain in your muscles because you don’t have the nutrients that you’re supposed to have, and by working out, all the cracks begin to show. If your diet is not upto the mark, you may want to visit a nutritionist to see if you are deficient in any vitamins or minerals. If this is the case, then you’re going to want to pay attention to the things you need to eat, and also get a couple of supplements. The reviews on the Fitness Informant website can be very useful for you because you will be able to get a better understanding of how workout supplements in particular can be beneficial to you. Supplements along with a focus on your diet will go a long way to help you recover from the muscle soreness you might be experiencing.
You need to warm up
A big mistake that many people who work out make is that they pass on the warm up. You need to warm up so that your muscles are able to take on the pressure that you put on them as you work out. To warm up your muscles, you need to do certain stretches. Stick to dynamic stretches before the workout, and keep static stretches for after the workout- by doing so, you make the recovery for soreness much easier and faster, and if you continue to do so, you will be able to avoid the excruciating pain.
When you have fatigued and sore muscles, then the best immediate solution is to use ice packs as well as hot packs to help ease the pain. By using both temperatures you allow the muscles to relax and the pain to ease off. Alternate between the hot and cold, and make sure that both are not at too much of an extreme temperature.
Rest it up
This is the most obvious solution! Clearly, the only thing you can do for your muscles to heal is to rest your body. And this means no stress, no movement, just utter and complete relaxation. Have a warm bath and put some soothing gel on your muscles before going to bed. Make sure that you keep your muscles warm and that you’re not lying down in an awkward position so that you don’t make it worse. You want there to be proper circulation as you sleep. By resting your body for a couple of days and not working out, you give your muscles the chance to recover.
Get a massage
When you go to the masseuse, make sure that you clarify the issue so that they know what they need to do in order to soothe the pain. Getting a massage is a very good idea after any kind of workout in general because it helps ease up the tension and loosen any knots. With muscle fatigue in particular, having someone loosen up the muscle will help ease the pain and soreness as well.
This is pretty much you giving yourself a massage! If you don’t have the time or the cash to go get a massage, then foam rolling is your best bet and a quick fix to recovery from muscle fatigue and soreness. It’s much more convenient because you can do this as often as you like, which means it will probably be more effective in terms of how fast you recover.
Stay hydrated & have more calories
If you’re trying to stay fit or lose weight, then it may seem weird to be calorie friendly. However, your body still needs a certain amount of calories, especially if you’re going to put a strain on it. If you’re experiencing muscle soreness and fatigue, then make sure when you’re done with your workout, that you have a proper nutritious meal. The fiber and protein are also necessary in ensuring that your body and muscles stay strong and healthy. You must also always stay hydrated, as dehydration contributes a great deal to the soreness. Water and healthy drinks need to be at the top of your list for a speedy recovery.
It’s never fun when you begin to feel that strain of fatigue and soreness in your muscles after a workout. Sometimes it’s only natural, but it should be overwhelming. You need to visit a nutritionist before you start working out so that you know what kind of body you have, and so that you’re able to have a proper diet along with the required supplements- this will go a long way in easing the workout for you. And by continuing to do so, recovery from the soreness will be much easier and faster to get through. Keep all the factors mentioned above in mind and always stay hydrated and pay attention to the kinds of workout that you do.