Looking at the current scenario, everyone is conscious of their health. Many people work out daily to maintain a healthy lifestyle. We know that exercises like cardio burn fat and are very helpful in maintaining good heart health. However, while performing these exercises, many people experience muscle strain.
Muscle strain, also known as a pulled muscle, occurs when a muscle gets stretched due to excessive force or overexertion. Anyone can experience this, whether new to any exercise or a pro. When you put an extra load on your body while doing physical exercise, tiny micro-tears form in your working muscles. These are essential for your muscle growth. But after an intense workout, these can lead to soreness.
Thankfully, there are ways to prevent and treat muscle strains. Here are some strategies to help you recover faster from muscle soreness after a workout.
1. Maintain a Balanced Diet
Eating right is essential to repairing your muscles post-workout. You must include protein, carbohydrates, and healthy fats in your balanced diet plan to repair your muscles, lubricate your joints, and fuel your body to prepare for the next workout session. So, add essential nutrients to your diet before and after a workout. To achieve this, you can include a bowl of quinoa with steamed vegetables and an apple before and after your workout. The crucial thing to consider is never going hungry.
2. Stay Properly Hydrated
While performing different physical exercises, you get lots of sweat. It can cause dehydration in the body, which can be one of the reasons for muscle soreness. To recover from damaged muscles, you need sufficient fluids in the body. To stay hydrated, drink at least 8 ounces of water every 15 to 30 minutes of your workout. Skipping this step can enhance the soreness of your muscles, which may last longer.
3. Prioritize Warm-up Exercises
Before starting your intense workout, always take 10 to 15 minutes for some stretching exercises. You can start with easy aerobics, a brisk walk, a slow jog, etc. It helps maintain a good amount of blood flow before your intense workout. The blood flow will make your body warm and prevent any injury. Additionally, it prepares your muscles for recovery from exercise.
4. Seek Massage Therapy
You can prevent muscle strains with a slow massage on that area. It releases the tightness, removes the knots, and helps with muscle relaxation. It fastens the blood flow and sends it to the affected area while pushing the accumulated fluid out of the body. The person feels good and relaxed, resulting in a speedy recovery from muscle soreness.
5. Utilize Foam Rolling Techniques
You can apply pressure to your muscles and increase blood flow by using the foam rolling technique, which involves the use of a cylindrical tool called a foam roller. It is the cheapest technique to give a massage to your deep tissues by yourself. Just slowly roll over the areas of tension to release your tight muscles and speed up recovery.
In conclusion, do not take it lightly if you or any of your loved ones are suffering from muscle strain. You can use these strategies for faster recovery or consult with the experts at renowned wellness centers like ANSSI Wellness, which provide treatments with no medicines or injections.