Post-Workout Muscle Soreness: Experts Reveal Tips to Overcome It
March 29, 2023, 5:00 p.m.
Muscle soreness is one of the main reasons most of us stray from our fitness and wellness routines.
But Aakash Bansal, FormFit founder, certified dietician and fitness coach, says it’s normal and common to feel muscle soreness after a workout.
He also shares 5 effective tips to help you overcome it.
Sore muscles may cause you to pause and rest for a few days before hitting the gym, but that’s not the right way to deal with sore muscles.
“One of the best ways to reduce muscle soreness is to move your muscles. This can be done through light cardio and active recovery, including stretching, walking and yoga,” says Bansal. says.
Eat foods high in omega-3 and curcumin
Diet plays a big role in recovery.
“Curcumin is a compound found in turmeric. It is rich in antioxidants, has strong anti-inflammatory properties, and has been shown to reduce the pain of delayed-onset muscle soreness and speed post-exercise recovery.” says the nutritionist.
He also believes that fish oil and other omega-3 fatty acid sources such as walnuts and flax seeds can provide similar benefits.
Use a foam roller or do a massage
“Foam rolling increases circulation, delivers more nutrients and oxygen to the affected area, and reduces swelling and tenderness,” Bansal reveals to NewsBytes.
For this, he suggests using a soft foam roller to apply as much pressure as your body can withstand.
In his opinion, massage is another method that is equally helpful in healing sore muscles.
One of the best ways to get rid of sore muscles is literally sleeping on them.
“Good sleep is essential for muscle recovery, which promotes post-workout muscle repair and growth,” said FormFit’s founder.
“Sleep deprivation is associated with increased pain sensitivity. Aim to get seven to nine hours of quality sleep,” he suggests.
Bansal teaches that it’s important to warm up before starting your workout.
“Don’t let sore muscles stop you from exercising. Always choose dynamic stretches that engage your muscles and joints repeatedly before you exercise,” says the fitness coach.
He believes that doing this will improve blood flow, increase flexibility, and heal sore muscles.
What should I do if my muscles are sore?
“If the pain is very intense, wait about 48 hours before working the same muscle group. Please continue,” he concludes.
