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Upping your workout intensity can cause muscle soreness. But, don’t let it stop you from achieving your fitness goals. Here’s what do about it. - By Nikita Arya
Keeping up with a workout routine can be tough. Your life almost completely changes -- waking up early, careful calculation calorie-intake, no comfort food and what not! Add to it the unbearable muscle soreness after workout that hurts so bad that you will probably want to opt out of it.
Though muscle soreness is something that’s bound to go as you adapt to the regimen, some people have it tough. You will be surprised to know but most women avoid working out because they can’t bear muscle soreness. If you belong to the lot, we’re here to tell you everything about muscle soreness so that it never hampers your fitness journey.
Post-workout muscle soreness occurs when your muscle fibers get stretched while working out. These stretches in your muscles create microtears that cause mild or extreme pain. Sore muscles develop between 12 to 24 hours post-workout and may come at their worst around 24 to 72 hours.
Give your muscles a few days to accustom to the new change, and the muscles will go back stronger. While a little pain is harmless, necessary steps must be taken if the soreness goes too far.
1. Exercise Anyway: Workout hurts, but so does failure! To reach your fitness goals, do exercise regularly. Warm-up activities such as jogging, biking, light weightlifting will help your muscles receive blood, relieving the pain.
2. Have More Proteins: Eating more protein may help recover the torn muscles as it helps build mass muscles. Ideally, you should take 1.4 to 2 grams of protein per kilogram of your body weight.
3. Drink Water As Much As You Can: When the muscles tear away, they release waste products and toxins, which need excreting. If not excreted, the pain might increase. Drinking a lot of water helps accelerate the process of filtration.
4. Try Foam Rolling After Workout: Foam rolling helps increase the flow of both oxygen and blood to the sore muscles. With better circulation, muscle soreness can be relieved to a great extent.
5. Try Heat or Cold Therapy: Cold therapy helps bring the swelling down, reducing soreness. Heat therapy helps by minimizing the tension and pain in the muscles.
Muscles tear apart when you workout, hence they get all sore. It requires rebuilding, and that’s why protein, the building blocks of our muscles, is helpful in relieving muscle soreness. However, most protein supplements available in the market cater to men’s functional needs while women needs less protein than a men. JustHer Daily Protein with Herbs is a herbal protein supplement, which is especially crafted for women. It’s a scientifically formulated blend of high-quality protein, vitamins, and minerals, and the goodness of Ayurvedic herbs such as Shatavari, Chasteberry, Chamomile, Valerian roots, and Black Cohosh that deliver clean nutrition to you in a highly absorbable way.
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