Easy Ways to Recover from Muscle Soreness Naturally

Muscle soreness, very much heard tune of these days. Since today is an era of size zero body and 6 pack abs, males and females all tend to join gyms and perform workouts.

One more reason for working out is unhealthy life style and putting on heavy weights and then finally visiting gyms for weight loss. Yea, many a times it happens that there is a change in day to day life such as some hectic function at home and you tend to face difficult situation of muscle soreness.

It is not uncommon to experience pain or discomfort in the muscles after a hectic session of physical activity, be it a game or a work-out in the gym, especially if it is an activity you are not used to. Such a condition can also result from a sudden increase in the duration and intensity of a physical activity you have been pursuing for a while.

This kind of muscular pain manifests itself in two ways: acute muscle soreness, experienced during and immediately after strenuous physical activity, and delayed onset muscle soreness (DOMS), which sets in a few hours later, typically peaks between 24 to 72 hours, and subsides thereafter. Though not a serious condition, it needs to be addressed all the same, as it can deter you from sticking to the exercise program you undertook with such fierce determination and sincerity of purpose. (Ref. 1)

Here are five perfectly natural and effective ways to overcome those stiff limbs (Muscle Soreness) and carry on the good work!

1. Diet: A proper diet comprising proteins, vitamins and anti-oxidants, not to forget sufficient water, can go a long way in preventing the muscle damage before it happens. Water, consumed in small portions during the work-out, and at regular intervals throughout the day, keeps the muscles hydrated. After the wear and tear of a demanding work-out, muscles start rebuilding themselves. For this they need water and proteins in generous quantities to adapt to the new work load.

Proteins should ideally be taken 15 to 45 minutes after a work-out. The recommended quantity is 1 gram of protein per day for every pound of lean body mass. This means that a 150 lb. man with 20 % body fat would need about 120 grams of protein per day.

Vitamin C and anti oxidants are known to prevent muscle soreness. Chili Peppers, guavas and citrus fruits are rich in Vitamin C, while blue berries, artichokes and green tea are loaded with anti-oxidants.

2. Stretching: Stretching the affected muscles after the work-out helps cool them down and also prevent lactic acid from accumulating in them, thereby preventing them from becoming stiff. Just like the main work-out, this cool-down is also ideally done under expert supervision. When you are under strict aerobics work out then warm up and cool down are very important regime for fitness workout.

3. Rest: Rest the body, and particularly the affected muscles, by subjecting them to not more than 50 % of the effort that caused the soreness for up to 24 hours after the work-out. Adequate and restful sleep helps in the restoration process, giving the stressed-out muscles the time and space required for healing. Rest should be such that if you are working out you should not take a drop next day instead keep your workout schedule continuous to retain muscles in shape.

4. Massage: Nothing like a good massage to aid the healing and rebuilding process. Take the help of a professional masseur or indulge in a self-massage to increase blood flow to the affected areas. The enhanced blood supply helps reduce the amount of cytokines which play a key role in inflammation (swelling) of the muscles, a natural response of the body to the tiny tears (lesions) caused to the muscle fiber and the connective tissue, known in medical jargon as micro trauma. Massage also helps increase mitochondria, which increases the muscles’ ability to extract oxygen.

5. Ice Application: An ice pack, the much recommended method for sports persons, as also heat treatment, have a similar effect, i.e. to increase the flow of blood and helping to sooth and relax the tired muscles.Time frame needs to be maintained for ice massage. 

These time tested and completely natural cures are always to be preferred to pain killers, muscle relaxants and other drugs, which eventually inhibit the muscles’ natural healing ability.