{"id":545,"date":"2023-04-26T11:21:18","date_gmt":"2023-04-26T11:21:18","guid":{"rendered":"https:\/\/blog.muscleblaze.com\/?p=545"},"modified":"2024-10-09T07:22:44","modified_gmt":"2024-10-09T07:22:44","slug":"prevent-muscle-soreness-after-a-workout","status":"publish","type":"post","link":"https:\/\/www.muscleblaze.com\/blog\/generalfitness\/prevent-muscle-soreness-after-a-workout\/","title":{"rendered":"Prevent Muscle Soreness after a Workout"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/INSIDE%20IMAGE%20850x300%20N.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Muscle soreness is more prevalent in fitness beginners performing resistance exercises, or who are training after a layoff. Weekend warriors are equally vulnerable and you can learn to cure muscle soreness by focusing on exercise, diet and supplements<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Often worn as a badge of honour after that bout of weight training, soreness comes in the way of your workout. That shooting pain makes it difficult to stand, sit and god forbid, climb the flight of stairs. Delayed Onset Muscle Soreness (DOMS) makes your muscles burn, as they recover from the onslaught of a brutal workout.\u00a0 The worst part about muscle soreness is that recovery takes a while and by then you have lost the momentum. So, should you exercise leisurely and prevent soreness, without bothering about the results, or be proactive and work on a plan for muscle repair that will help prevent soreness after a workout and lead to lean muscle gains.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Soreness is more prevalent in fitness beginners performing resistance exercises, or who are training after a layoff. Weekend warriors are equally vulnerable and you can learn to cure muscle soreness by focusing on exercise, diet and supplements<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/INSIDE%20IMAGE%20850x300%20H%20(1).jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. STRETCH TO PREVENT MUSCLE SORENESS<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">An intense physical activity contracts your muscles, which shortens your muscle fibers. Winding up your workout with stretching helps break the muscle contractions by pulling the affected muscle in the opposite direction. However, know your limits and do not overstretch. Stop when you feel the pain. Hold the stretch for not more than 30 seconds. Stretch However, conflicting studies exist on the effect of stretching on soreness.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. FOR MUSCLE RECOVERY DRINK ELECTROLYTES<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Electrolytes are minerals in your blood and body fluids that carry an electric charge. When you sweat you lose electrolytes. The more you sweat depending on your size, workout intensity or weather, greater will be the loss of electrolytes. You lose electrolytes when you sweat and you must replace those. Your muscles need adequate electrolytes, sodium, potassium, calcium and magnesium to function properly. Sweating heavily shifts the balance of these minerals and makes your muscles contract. Long-distance runners and cyclists, even individuals who exercise regularly, are prone to cramps and for muscle recovery drink electrolytes.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img1.hkrtcdn.com\/ff\/HERO%201350x300-A.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0PREVENT SORENESS WITH A\u00a0MASSAGE<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A vigorous exercise session followed by a deep tissue massage feels heavenly and it helps reduce inflammation. Both athletes and health professionals recommend massage to reduce muscle tightness. A new research study has found that vigorous exercise causes tiny tears in muscle fibers, which lead to inflammation, an immune system response to those micro tears. You can prevent  soreness with massage as it helps lower the production of cytokines, the chemicals causing inflammation. Massage also stimulated mitochondria, the tiny powerhouses inside cells that convert glucose into the energy essential for cell function and repair<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. \u00a0RECRUIT\u00a0MUSCLE RECOVERY SUPPLEMENTS TO REDUCE SORENESS<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For long it has been thought that lactic acid is responsible for an increase in soreness, which is not true. Coincidentally, a sore muscle has lactic acid deposits and when the soreness subsides, so does lactic acid. Still, lactic acid is not the reason behind muscle soreness, because muscle repair is required to heal muscle soreness. Intra workout drink like Branched Chain Amino Acids is a muscle repair supplement and is proven to help reduce muscle soreness.\u00a0<a href=\"https:\/\/breakingmuscle.com\/nutrition\/the-effect-of-bcaas-on-exercise-induced-muscle-soreness\" rel=\"nofollow\">A stud<\/a>y in England administered on 12 males 10g of BCAAs twice daily or a placebo. The group that was administered BCAAs experienced accelerated recovery time and less muscle soreness.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5.\u00a0\u00a0\u00a0DRINK WHEY PROTEIN SHAKE TO PREVENT SORENESS<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When you work out, your muscles break down and suffer tiny tears. This injures the muscles and a quick-acting&nbsp;<a href=\"https:\/\/www.muscleblaze.com\/categories\/proteins?navKey=CL-1703\" target=\"_blank\" rel=\"noreferrer noopener\">whey protein shake<\/a>&nbsp;immediately after a workout increases muscle protein anabolism and helps muscles recover faster. September 2007 issue of the Journal of the International Society reported that consuming whey protein immediately after a resistance training bout reduced symptoms of delayed onset muscle soreness. Whey protein is the best muscle recovery supplement, as it accelerates the healing of muscle fibers &#8212; the underlying cause of most delayed onset muscle soreness cases.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6.&nbsp; MOVE MUSCLES TO REDUCE SORENESS<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Training through soreness helps reduce soreness and increases fitness. Research has shown that muscles can train through micro tears. The fundamental principle to reduce muscle soreness is to increase the adaptability of the body to the strains of workout. \u00a0To be smart about it, one would have to lower either training load or volume to compensate for the increased frequency, but the premise is to continue to train.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can use ice after an intense workout to prevent inflammation. If the inflammation is under control, the area is free to move and movement promotes healing and prevents soreness.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A great workout should not feel like a punishment. Know how to instigate muscle recovery and prevent muscle soreness after a workout<\/p>\n","protected":false},"author":5,"featured_media":546,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4],"tags":[],"class_list":["post-545","post","type-post","status-publish","format-standard","has-post-thumbnail","category-generalfitness","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Prevent Muscle Soreness after a Workout<\/title>\n<meta name=\"description\" content=\"A great workout should not feel like a punishment. 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Know how to instigate muscle recovery and prevent muscle soreness after a workout\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.muscleblaze.com\/blog\/generalfitness\/prevent-muscle-soreness-after-a-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"MuscleBlaze Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-26T11:21:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-09T07:22:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2023\/04\/Soreness.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1350\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Shaivy Choubey\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shaivy Choubey\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/generalfitness\\\/prevent-muscle-soreness-after-a-workout\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/generalfitness\\\/prevent-muscle-soreness-after-a-workout\\\/\"},\"author\":{\"name\":\"Shaivy Choubey\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#\\\/schema\\\/person\\\/ddd86dac214871db410de0d62fd5b934\"},\"headline\":\"Prevent Muscle Soreness after a Workout\",\"datePublished\":\"2023-04-26T11:21:18+00:00\",\"dateModified\":\"2024-10-09T07:22:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/generalfitness\\\/prevent-muscle-soreness-after-a-workout\\\/\"},\"wordCount\":782,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/generalfitness\\\/prevent-muscle-soreness-after-a-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/Soreness.jpg\",\"articleSection\":[\"Generalfitness\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/generalfitness\\\/prevent-muscle-soreness-after-a-workout\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/generalfitness\\\/prevent-muscle-soreness-after-a-workout\\\/\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/generalfitness\\\/prevent-muscle-soreness-after-a-workout\\\/\",\"name\":\"Prevent Muscle Soreness after a Workout\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/generalfitness\\\/prevent-muscle-soreness-after-a-workout\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/generalfitness\\\/prevent-muscle-soreness-after-a-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/Soreness.jpg\",\"datePublished\":\"2023-04-26T11:21:18+00:00\",\"dateModified\":\"2024-10-09T07:22:44+00:00\",\"description\":\"A great workout should not feel like a punishment. 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She has an extensive knowledge and understanding in crafting, editing, and proofreading the content of infertility treatments (IVF, ICSI, IMSI, Surrogacy, etc.), surgical procedures, sexual well-being issues and their treatments (ED, PE, Low Libido, PCOS, PMS, and more), weight management, diabetic care, skincare, hair care, nutrition and general lifestyle; moreover she has an in-depth knowledge in cosmeceuticals, pharmaceuticals too. Her career started in 2018 holding a designation of a web content writer in one of the fertility clinics in Delhi, the very previous organisation she was into - she holds the esteemed position of senior content writer, continuing her journey in nutraceuticals, wellness, and fitness. Currently she is working at HealthKart as an Assistant Content Manager, where she proofreads, edits, strategizes the content, scrutinises articles\\\/ blogs\\\/ PDPs available in the website, and publishes the high-quality content incorporating the standard SEO practice. When not working, she loves to sing, read, do yoga and zumba. Expertise Infertility, Health and Wellness, Fitness, Sexual Well-being, Pharmaceuticals, Skincare, Haircare, General Lifestyle, Nutrition, Medical, Nutraceutical Education English Honors from Delhi University Masters in Literature from IGNOU Certifications PGDT (Post Graduation Diploma in English Translation) DCE (Diploma in Creative Writing) Diploma in web designing and graphics Microsoft office specialist\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/author\\\/shaivy-choubey\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Prevent Muscle Soreness after a Workout","description":"A great workout should not feel like a punishment. 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She has an extensive knowledge and understanding in crafting, editing, and proofreading the content of infertility treatments (IVF, ICSI, IMSI, Surrogacy, etc.), surgical procedures, sexual well-being issues and their treatments (ED, PE, Low Libido, PCOS, PMS, and more), weight management, diabetic care, skincare, hair care, nutrition and general lifestyle; moreover she has an in-depth knowledge in cosmeceuticals, pharmaceuticals too. Her career started in 2018 holding a designation of a web content writer in one of the fertility clinics in Delhi, the very previous organisation she was into - she holds the esteemed position of senior content writer, continuing her journey in nutraceuticals, wellness, and fitness. Currently she is working at HealthKart as an Assistant Content Manager, where she proofreads, edits, strategizes the content, scrutinises articles\/ blogs\/ PDPs available in the website, and publishes the high-quality content incorporating the standard SEO practice. When not working, she loves to sing, read, do yoga and zumba. Expertise Infertility, Health and Wellness, Fitness, Sexual Well-being, Pharmaceuticals, Skincare, Haircare, General Lifestyle, Nutrition, Medical, Nutraceutical Education English Honors from Delhi University Masters in Literature from IGNOU Certifications PGDT (Post Graduation Diploma in English Translation) DCE (Diploma in Creative Writing) Diploma in web designing and graphics Microsoft office specialist","url":"https:\/\/www.muscleblaze.com\/blog\/author\/shaivy-choubey\/"}]}},"_links":{"self":[{"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/posts\/545","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/comments?post=545"}],"version-history":[{"count":2,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/posts\/545\/revisions"}],"predecessor-version":[{"id":1837,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/posts\/545\/revisions\/1837"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/media\/546"}],"wp:attachment":[{"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/media?parent=545"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/categories?post=545"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/tags?post=545"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}