Mild fatigue and muscle pain experienced after exercising is to be expected. However, if muscle pain is getting worse and disrupting your workout program, you need to get the situation under control.
If you feel pain as if your body has been hit by a truck after exercising and you don’t want to move because of muscle pain, you need to learn what you can do to improve this situation. All athletes, especially those who are new to bodybuilding, suffer from muscle pain at the beginning stage. The important thing is that these pains do not reach the level that will affect the exercise you will do the next day. If you’re experiencing pain that won’t make you want to lift weights, ride a bike, or even walk to the gym the next day, it’s time to take the ropes.
Of course, it is expected to experience stone trauma and feel tired during the muscle repair process after exercising. In fact, the presence of some pain is also a good indicator for athletes, because it shows that you have worked the muscles in your body and tested your own limits. If you’re in a lot of pain post-workout, we have 5 suggestions that can help you minimize your muscle soreness.
Don’t Skip Your Workouts, Continue Your Workouts in a Lighter Way
Many people think that the fastest way to deal with post-workout muscle soreness is to get as much rest as possible. Although it seems like a great option, especially for those who can’t move from pain, this is a big mistake.
Standing up and moving around helps increase blood flow in the area of your body that is in pain. The increase in blood circulation prevents inflammation in the area of muscle trauma and helps speed up the healing process.
To reduce and control chronic post-workout pain, do a lighter mini-exercise before your next workout, no matter what you’re doing. You can even help speed up your recovery process with short cardio workout, light-paced walking and cycling.
Stretch Before Leaving the Gym
If the first thing you do after completing the last set of your workout at the gym is to take a shower, you need to change that. After completing your workout, do warm-ups and stretches. Take a short rest when they’re done.
Post-workout stretching helps prevent the build-up of lactic acid that causes stress, muscle tension, and pain in the body. Of course, do not think that it will completely eliminate the pain you feel in your muscles. However, it is a method that will speed up the muscle repair process you will experience when your next workout is completed.
Stretching also has an advantage for you. As your body’s stretching capacity increases, your range of motion naturally increases as well. What we mean is this; It helps you to increase the difficulty level of all the movements you make.
An adequate stretching-warm-up movement takes 10-15 minutes after exercising. Although it may seem long at first, after a few days of regular stretching, you will see the benefits. Stretches will instantly become part of your exercise program.
Support Your Exercise Program With The Right Supplements
Your workout is over and you have done post-workout stretches. Next is the consumption of supplemental support after exercising. The use of supplements after a workout not only helps with muscle repair, but also helps relieve pain.
Protein powder, BCAA and Glutamine supplements are suitable for post-workout supplement use. Muscle damage is reduced as these supplements help lower lactate levels in the body. Therefore, the pain you will feel will also be reduced.
Use Caffeine Before Workout
If you want to increase your workout performance, choosing a good pre-workout product may be the right choice. The purpose of pre-workout products is to increase your motivation for exercise, to help you prepare for the workout as metal, to protect your energy and focus during exercising. Sometimes they can even help speed up your body’s fat burning process.
If the pre-workout product you use contains caffeine, it can also help reduce post-workout muscle soreness.
It may sound appealing that your muscle soreness will decrease and you can exercise more, but you need to be careful with the use of caffeine. Excessive caffeine consumption can disrupt your sleep patterns. It should not be forgotten that having a good sleep pattern is a factor that will both increase the efficiency you get from the workout and speed up your muscle repair process. Therefore, you can choose a sufficient amount of caffeine consumption or a pre-workout product containing caffeine.
Consume Some Cherry Juice
It’s time for our delicious final suggestion, which helps muscle repair after the workout and helps you control muscle pain.
10 out of 20 athletes consume cherry juice 1 day before and 48 hours after the marathon. The rest of the group is called cherry juice and drink a placebo. The group that drank the cherry juice had faster isometric strength than the group that drank the placebo-effect liquid.
This indicates that the antioxidant properties of cherry juice also help improve muscle function and muscle repair.