Content

• Steps
• Advice
• Warning

Any physical activity, including exercise, can cause Delayed Onset Muscle Soreness (DOMS). Most attacks last only 24-72 hours. However, there are ways to help you avoid DOMS almost completely. Increase muscle health by following a healthy diet with foods rich in antioxidants. When doing work that requires physical movement, start slowly and pay attention to your posture. When you're done, take a hot shower to help relax and loosen aching muscles with a foam roller.

Steps

Part 1 of 3: Prevent muscle pain before exertion

1. 

   Diversify exercise schedule. If you move the same way every day, your muscles won't get any stronger, but you'll be overly tired and exhausted. You should combine plenty of physical activity with cardio and weight training.Take a yoga class, do water exercises, or take a quick bike ride.
   • Create a workout schedule that helps you reach your health goals with a variety of exercises. For example, you would do yoga every Monday, while Friday would be for cycling.

2. 

   
   
   Eat 20-30 g of protein every 3 hours. Eat healthy proteins with meals, such as chicken, fish, legumes, soybeans, milk, and eggs. Eat filling snacks like almonds or Greek yogurt in between meals. Protein will help build muscle tissue.
   • If your current diet does not provide enough protein, you don't have to rush to get there right away. Instead, you should gradually increase the amount of protein in your meal and monitor your body's response.
   • You can also drink protein by mixing healthy drinks like Greek yogurt, milk and whey powder. If necessary, you can replace animal milk with almond milk or soy milk.
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Part 2 of 3: Minimize DOMS

1. 

   
   
   Warm up and relax for 5-10 minutes at a time. Before and after you exercise, do it with slower movements. Take a brisk walk before jogging. If you're doing strength training, you can use a mid-intensity cardio for warm-up and relaxation. Skipping or elliptical exercises can also help relax your body and help circulate blood.
   • Warm-ups will help warm your muscles in preparation for the exercise. Relaxation helps bring your body temperature back to resting level.

2. 

   
   
   Check your posture while you are exercising. Poor posture while in motion can contribute to pain after you've completed the exercise. If you're running, make sure you don't bow. If you are lifting weights, you will need to use abdominal muscles.
   • Your body's posture will vary depending on the sport or activity you are doing.
   • Hire a personal trainer to help you check posture and technique to make sure you're doing it right.

3. 

   Stop exercising before you become exhausted or achy. If you start to feel pain while you are active, then it's time to take a break or stop for the day. It is important to develop a regimen of exercise gradually so that your body does not burn out too soon. Signs of muscle overload can include: throbbing pain, cramps, and even muscle loss.
   • For example, if you start exercising again after an injury, don't immediately go back to the intensity you used to exercise. Instead, you should gradually restore the intensity of the exercise.
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Part 3 of 3: Relieve muscle pain after exertion

1. 

   Drink 8 glasses of water a day. You need to stay hydrated throughout the day to get rid of lactic acid. Dehydration can also cause muscle pain, and you may also feel more pain.
   • Squeeze lemons into drinking water to help reduce lactic acid build-up.
   • Avoid drinking any beverages with sugar or caffeine.

2. 

   Eat whey protein (whey protein) within 30-60 minutes of exertion. Some coaches recommend eating 20 grams of protein 30-60 minutes after your workout. You can eat a cup of yogurt mixed with whey protein or drink a shake made with chia seeds, flaxseeds and oats.
   • The amino acid leucine present in whey protein helps muscles convert protein into fuel.

3. 

   Consume at least 1,600 mg of potassium per day. Potassium can help relieve muscle cramps and pain. You can get potassium from a diet that includes fruits and vegetables, such as bananas or kiwis. You can also talk to your doctor about supplements and multivitamins.
   • Winter squash and potatoes are good sources of potassium.

4. 

   Press the foam roller over sore muscles for 5-10 minutes. The foam roller is an instrument as its name implies, a small foam roller. Sit on a mat on the floor and place a roller on the sore muscles. Use gentle pressure while rolling the foam roller over the sore muscles. Repeat the rolling until you feel the muscles starting to relax.
   • In some cases, you can use your body weight to apply pressure. For example, if the back of your thigh is sore, place the roller on the carpet, then sit on it with your thighs directly on the roller. Place your hands on the mat and use your hands to move your thighs in a swinging motion on the roller.
   • Foam rollers are available online or at most gym stores. However, you can use a tennis ball to roll over your muscles if you don't have a foam roller.

5. 

   Soak an Epsom salt bath. Mixing 1-2 cups (180-360 g) of salt in a bath full of water. 30 minutes in a salt bath can help reduce inflammation and flush toxins from the body.
   • You can buy Epsom salt in pharmacies.

6. 

   Take over-the-counter pain relievers in moderation. Anti-inflammatory drugs like ibuprofen can help relieve the pain but not cure the underlying problem. If you take medication, take only the recommended dosage. If you experience frequent muscle aches and pains, you should seek the advice of your doctor. advertisement

Advice

• Do light or moderate intensity cardio exercises to help the blood flow gently throughout the body instead of high intensity exercise. This will help detoxify the muscle tissue.
• Alternate the hot and cold compresses every 10 minutes to improve blood circulation.

Warning

• If you have severe and persistent muscle pain, you should consider working with a physical therapist. You can ask your family doctor for a referral.
• Pain or discomfort lasting longer than 72 hours may indicate connective tissue damage. See your doctor to determine the cause.