Why Do We Get Sore Muscles After Workout? Remedies & Prevention

Why Do We Get Sore Muscles After Workout? Remedies & Prevention . When you are performing a strenuous physical activity such as a workout in a gym, or running downhill for the first time, your first complain is soreness in your muscles when you get up next morning. Sore muscles after a workout are a common physiological feature in many individuals.

When we exercise, our muscles undergo quite a bit of stress, especially when the body is not accustomed to do that type of physical strain. Many exercise experts consider delayed onset muscle soreness (DOMS) as normal happening after performing a strenuous physical activity such as a gym workout.

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Immediately after a workout, you may feel your muscles to be in fine condition. However, after 24 hours you may feel pain in your muscles, and it becomes difficult for you to move your legs and hands, in fact your whole body seems to be painful.

The condition may prolong for a week. This happens because while performing a workout, you put lot of stress on your muscles and it gives rise to small microscopic tears in your muscle fibers. Damage to muscle fibers along with inflammation caused due to tears is the real cause of pain and sore muscles after a workout.

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But do not get discouraged, the good news is that this minor soreness is an indication that your muscles are getting adapted to your workouts. The muscles grow in size during the rebuilding process.

Remedies For Muscle Soreness After Exercise

The following steps will help to reduce the soreness.

• Rest: Give rest to the sore muscles for next 2 to 3 days. Do not over strain the sore muscle, especially if the soreness is due to weight lifting exercise.
• Stretching: A light cardio or a simple walk after a workout removes the accumulated lactic acid out of the muscles and it reduces stiffness.
• Yoga: Yoga exercises stretch the body and is beneficial after a workout.
• Heat: Applying heat over the sore muscles increases blood circulation, which helps in healing the microscopic tears of muscle fibers. Thus a person finds relief in pain and soreness after heat treatment.
• You need to eat protein diet after a workout. During the process of rebuilding, muscles require protein for its growth. Protein is also beneficial in speeding up the recovery time. Take a protein shake 30 minutes after a workout.

How To Prevent Sore Muscles After Workout?

• Before performing any workout always warm up with mild stretching exercises.
• After a workout, perform some low impact aerobics.
• Drink enough water and keep yourself well hydrated.
• Drink an electrolyte fluid or sports drink between and after a workout.
• Gradually increase intensity of the workout and do not over strain the sore muscles.
• If you want to change the exercise regimen, do it in a gradual manner.
• Avoid over straining, if the exercise gives rise to pain and soreness. Give rest to the muscle and resume workouts once the sore muscle feels better.