No one is immune – even experienced sports people and bodybuilders suffer from sore muscles. While most athletes can tolerate a little body pain, it can still hinder their overall performance.
Known as Delayed Onset Muscle Soreness (DOMS), this type of body ache occurs 12 hours after exercise and may last for up to 2 days. This regularly occurs when you embark on any kind of strenuous physical activity – especially if you’re starting on a new workout program or if you’ve dramatically levelled-up the intensity of your exercise.
To alleviate the pain and maximise the gain; follow these simple ache busting tips:
Eat Healthy Foods
Your muscles need the right nutrition to heal properly. Eat foods that are rich in protein, carbohydrates and omega-3. Also, avoid foods that promote inflammation – as these can make your muscle pain feel worse!
Always Stay Hydrated
Keeping yourself well-hydrated not only flushes the toxins out of your body, it also helps steer your body away from muscle cramping – hence reducing muscle pain and inflammation.
Get a Massage
Studies show that getting a massage after strenuous exercise can effectively alleviate muscle pain and stimulate the healing process. Self-massage can be performed with the use of foam rollers or massage sticks; giving you precise control over your pressure points.
Get Plenty of Rest
Many bodybuilders neglect taking breaks – in the hope of getting their body ripped quicker. This practice only prolongs muscle aches and pains, further increasing the risk of injuries. You should aim for at least 7 – 8 hours of sleep every night for tired muscles to heal fully.
Vary your Workout Routines
Staying active can also improve your muscle recovery and endurance. Cut down on the intensity and extent of your workout for a few days until the soreness subsides. You can also try engaging yourself in dynamic recovery workouts – like hiking, cycling and yoga.
Use Steroids Responsibly
Bodybuilders have been known to buy and use steroids to get ripped and toned fast – this is because steroids can swiftly boost muscle growth, recovery and endurance. With responsible steroid use and a balanced routine, this can guarantee more efficiency for your workouts.
Cliché as it might sound; “no pain, no gain” is the perfect motivation for your bodybuilding goals.