If you're just getting started into fitness or you're trying out a new workout routine, post-workout soreness is something that you're going to encounter. It's only normal to be quite sore after a workout session when you've done something that your body is not used to.
Your body is not only challenged from a muscular point of view, but you're also going to be challenged to learn a new action pattern as well.
But, fortunately it does not have to be nearly as bad as many people experience if you know how to properly treat post-workout muscle soreness.
Let's go over what you need to know so you can put the pain behind you and get out of bed the next morning more easily.
Stretch Immediately After The Workout
The very first thing that you should do to help reduce post-workout muscle soreness is to make sure that you're stretching immediately after the workout is finished for about 10 to 15 minutes. Stretching after a workout will help to loosen the muscle tissues up that were just working, reducing the chance of knots building up.
Stretching is also a great way to bring your heart rate back down to normal which is the perfect way to end your session.
Walk After Your Lower Body Resistance Training
You should also consider a light 10 minute walk after any lower body strength training exercise has been performed. Walking will help to remove any lactic acid build-up in the muscle cells, which is one big reason that soreness develops. Remember that the goal is to not challenge the body but rather to improve recovery. Keep the pace as light as possible.
Follow-Up With Good Nutrition
Make sure that you're taking in good nutrition after a workout session. One of the biggest mistakes often made is not eating the right foods immediately after a workout and instead skipping a meal thinking that this will help see faster fat loss.
Do not do this – eating post-workout is actually the top thing you can do to speed recovery and prepare for your next workout. Aim to eat some protein as well as carbohydrates during this period.
Get Sufficient Sleep
Finally, sleep is the last thing to focus on. Since sleep is the primary time when your body will be going into heavy repair mode, you can not neglect this for overall recovery. If you're heavy into your training you should be aiming for at least eight hours of sleep each night, which will ensure that you get up feeling completely refreshed and recovered each morning.
Put these recovery tips into action after your next workout. They will help you feel more comfortable and ready to conquer your next exercise session. Dealing with post-workout muscle soreness can quickly discourage you from continuing with becoming more active there before taking steps to overcome the problem that will ensure that you enjoy the new active lifestyle you're starting to lead.