How to Recover After a Workout
In the days that follow an intense workout, DOMS can cause muscle fatigue and pain. This will keep you from practising on a regular basis and you must first understand why we encounter DOMs in order to know how to recover. There are a variety of precautionary steps that someone may take to try to minimise the risk of having DOMS, as well as some strategies for handling it during the recovery process.
What is DOMS?
Delayed Onset Muscle Soreness or DOMS refers to the discomfort after a workout that you may feel. Unfortunately, DOMS can often be unavoidable, no matter how many post-workout stretches you do. Working out by weight lifting, running or any intensive exercise will at the same time cause your muscles to contract and lengthen. In your muscle fibres, the repeated muscle contractions triggered as a result of working out will produce microscopic tears, which contribute to inflammation.
Some can confuse DOMS with a strain of muscle, but the two are actually very distinct. A type 1 muscle strain causing any degree of fibre damage is this muscle soreness, but it is not enough to do any lasting damage. In general, at least 8 hours post-workout, people begin to feel the pain.
What can trigger it?
Exercise or other physical stress that is beyond your comfort zone and usual intensity range can cause DOMS. The intensity level a person can take before DOMS can take effect varies from person to person, and some research has shown that, depending on genetic factors, the pain can be greater for some individuals. So, if you've raised the weight you lift at the gym, the next day this can cause DOMs.
It is necessary to push yourself when you are lifting weights, but to know the parameters of the limits of your body as well. The most important aspect of a workout is the schedule you are using, the strength or pace you have set up while you are lifting weights or performing some workout routine with some aim to achieve. It can potentially delay your overall objective and success by over-exercising yourself during a workout, as muscle soreness can discourage you from working out more often and can be very de-motivational.
From professional weightlifters who have not been to the gym for a while, to anyone who lifts more than they normally would, it can happen to everyone. Eccentric contraction may be the strongest cause, including the tightening of the quadriceps when descending. So, while in certain workout circumstances, DOMs can be unavoidable, it is vital to ensure that you function within the limits of your body, or muscle soreness could become a normal occurrence, or worse, could lead to permanent muscle damage.
Recovery Tips after a Workout
A significant part of a workout is rehabilitation. It is necessary for someone who works to become a personal trainer to fully warn the customers of the risks and effects of over-exertion. Your customers will need to understand quickly that the healing phase of the body is just as important as warming up and it is important to organise your workout plans based on the strengths but also their weaknesses of your client.
To support you with your post-workout recovery, here are some of the most widely used tips:
Keep yourself hydrated: it may seem like a straightforward measure, but it's one many people overlook. It can be easy to ignore the body's need for water when a workout is not cardio-driven. Research shows, however, that dehydration can increase DOMS symptoms. During and after your workout, drink plenty of water.
Stretching: gradual, regulated techniques of stretching will make your muscles feel looser, thus relieving you of any potential pain.
Icing: Immersing the body in an ice bath or cold water will decrease swelling and soreness after a particularly hard workout. Alternatively, it can also be an efficient way of reducing swelling to have an ice-pack in the freezer ready for when you get home and apply it to the area for 15 to 20 minutes.
If possible, get a massage: Athletes also like to get a sports massage to help their body heal after a long or hard training session. Blood flow can improve the functioning of the soft tissue, which in turn can reduce the risk of inflammation following strenuous exercise. Stiffness may also be relieved by the application of pressure. Try a foam roller if a massage isn't achievable. This includes placing the body mass on a foam roller to give yourself a soft-tissue massage efficiently, emulating what a massage therapist would do for a fraction of the time and price.
To help with muscle soreness, take the BCAA. The microscopic tears that occur in your muscle fibres are the result of a breakdown of your muscle protein (MPB) and this could lead to muscle loss without adequate supplementation or care (catabolism). So, when taking protein, we need to promote muscle protein synthesis (MPS) to stop this.
To promote this phase, we take BCAAs, which can mean that post-workout muscle soreness is decreased and recovery time is shortened. BCAAs are free amino acids, which suggests that they do not need to be broken down by the body, which means they can be ingested quickly to replenish and rebuild the weakened muscle tissue. Our bodies are broken down into individual amino acids by a protein shake,
which are then reorganized into new proteins, which may prolong the healing process.
One of the most widely used post-workout recovery beverages is Whey Protein. As whey protein contains all 9 necessary amino acids that aid with muscle recovery, this has been a proven treatment for muscle pain (including BCAAs). In addition to this, whey protein will also assist with muscle strength and mass, which will aid you in subsequent exercises and help you meet your goals for the workout.
Reducing DOMS In Future
It’s all very well knowing how to recover from DOMS, but preventing it in the first place should be a priority. Many experts believe that dynamic stretching can be more beneficial than standard stretches, and particularly effective in reducing DOMs after a workout. Try
dynamic stretching before a workout as part of your warm-up routine.
Moreover, the progression in the strength of lifting or practising should be gradual and steady. It can be dangerous to attempt to lift weights out of your comfort zone effectively. Not only can this cause DOMS, but the chances of having muscle strain can also be increased.