If you’ve ever felt aching muscles in the days following a tough workout, you’re not alone. It’s common to experience Delayed Onset Muscle Soreness (DOMS) after strenuous or unaccustomed exercise. This muscle tissue damage is what causes hypertrophy – increased muscle growth – but that doesn’t mean you should endure the discomfort. The following methods will allow you to train hard and recover faster.
Grab some ice…
Icing your muscles is a proven way to reduce inflammation and soreness. After a gruelling workout, put an ice pack on your tired muscles or go one better and take an ice bath. Many athletes swear by this teeth-chattering recovery method, also known as cryotherapy. If you’re not bold enough to plunge into an ice bath, a cold shower will also increase your circulation and boost recovery.
…or add some heat
Ice isn’t your only option for treating tired muscles: your body also responds well to heat. Increasing muscle temperature will improve blood flow, rushing oxygen and healing nutrients to where they’re needed most. A sauna, hot tub or jacuzzi can all form effective heat treatments, but don’t jump in immediately after training. For optimum results, wait until your body has returned to its resting temperature before applying some heat.
Get your protein
Protein is integral to muscle growth, but that’s not the only reason why you should be taking it post-workout; protein has also been proven to aid recovery and decrease soreness. After training, your body needs fast-acting protein to hasten muscle and tissue repair. A Healthy Whey shake will supply 20 grams of protein as well as vitamins and BCAAs, amino acids that reduce muscle breakdown and increase protein synthesis.
Stretch and flex
Severe DOMS can make simple actions like raising your arms over your head extremely painful. To combat this, take a few moments to stretch your tired muscles after training. During exercise, your muscles contract and shorten. Stretching afterward will lengthen the muscle fibres, improving flexibility and easing tightness. You’ll be grateful for the increased mobility the following day.
The benefits of caffeine on endurance and overall sports performance are backed up by science. A recent study found that men who took caffeine before working out experienced less soreness over the next three days compared to a placebo group. They also completed more reps on the final set and reported increased energy. To reduce muscle soreness and fatigue, try Thermoblaze. Formulated with caffeine, Thermoblaze is designed to increase your metabolism, maximise your workouts and speed recovery.
Armed with the right recovery methods, it’s possible to reduce and even eliminate muscular discomfort altogether. Don’t tolerate post-workout soreness – banish it.