Delayed onset muscle soreness (DOMS) is inevitable for most beginners and people that have started exercising after an extended break. This is due to the fact that excess lactic acid is released as our muscles contract and expand. Muscle soreness can limit your range of motion or flexibility and prevent you from reaching your fitness goals if care isn’t taken. Without wasting time, here are some of the surefire ways to combat it.
Select the appropriate workout program
It’s imperative to work with a fitness expert as you start your fitness journey. It will be easier for you to reach your goals and avoid injuries. S/he will assist you to choose the right workout program that suits your needs and lifestyle. They are even ready to alter the plan if it doesn’t seem to produce satisfactory results. For instance, you will be offered insight into how to start a successful 30-day plank challenge when you are ready.
Warm up first
Warming up is an effective way to improve blood circulation and get the body ready for exercise. Ignoring this step can lead to injury. Some of the things you can do while warming up include body squats and jumping rope. It’s not advisable to stop exercising abruptly, so remember to cool down too. This will help to slowly decrease the heart rate, replenish the muscles with oxygen and eliminate lactic acid from the body.
Use foam rollers
Foam rollers should be used daily in order to get the best results. Although they are not comfortable, using them consistently can go a long way in releasing excess lactic acid in the muscles. This, in turn, helps individuals to recover speedily, reduce soreness and boost blood flow to the affected muscles.
Take advantage of essential oils
Essential oils have been used as home remedies for ages. They are often applied topically with a carrier oil to relieve pain and inflammation. The popular ones include peppermint, clove, birch, hyssop, and wintergreen. Contact your doctor in case you are currently breastfeeding, pregnant or taking certain medicines before using any essential oil.
Eat the right foods
Consuming balanced diets regularly plays a huge role in the success of your fitness journey. The muscles need protein to recover within a short period of time. More so, fruits and vegetables that contain antioxidants have been proven to minimize inflammation. Stay away from junk foods because they rarely offer nutritional benefits and can worsen muscle soreness.
Drink water frequently
Dehydration is one of the factors that are responsible for muscle soreness. It goes without saying that water is essential for our overall health. Ensure that you are well hydrated before and after each workout session. It will help you to get rid of lactic acid in the muscles.
Engage in light exercise
This is another way to avoid injuries while you recover. It also helps to speed up the recovery process, alleviates pains and facilitates blood flow to sore muscles. You can participate in light exercises such as hiking swimming, light jogging, and bike riding.