Whether you cycle around the park connectors, play any sport or work out at an ActiveSG gym, you’ll always end up with muscle soreness if you push yourself too much. Having sore muscles can be annoying especially if you want to continue exercising. Fortunately for everybody, there are also many ways to avoid and get rid of muscle soreness.
Don’t forget to warm up and cool down
You’ll see so many people neglect these two important components of exercise. Either they forget to do their warm-ups and cool-downs or they deliberately choose not to do them. The thing is, if you don’t warm up before exercise and cool down after, you’re leaving yourself vulnerable to muscle soreness and also increase the risk of getting injured.
Get enough sleep
Much like warm-ups and cool-downs, many people also neglect sleep. What you should know is that having enough sleep is crucial for muscle recovery and development. Rapid Eye Movement (REM) sleep is a phase in the sleep cycle that typically begins 90 minutes after you fall asleep. It is in this stage of sleep where the undergoes growth and repair. Because REM sleep can occur several times, you’ll have to get at about 7-9 hours of sleep to get the full benefit.
Let’s take going to the gym as an example. If you plan to bulk up and get bigger, don’t listen to others who say, “Just eat anything and eat a lot.” That’s called dirty bulking and you’re only wasting your time if you do that. If you eat the right food, you’ll easily get rid of muscle soreness and you may even see some gains. When you eat right, you’re giving your muscles the proper nutrients they need to develop. Having a good amount of carbohydrates, proteins, and healthy fats in every meal should be ideal.
Maintain proper form
What’s better than getting rid of muscle soreness? Avoiding it! It’s pretty simple and pretty obvious if you think about it. Knowing the proper form and posture of any exercise will save you a lot of trouble and help you avoid injuries in the future. This will also ensure that you’re doing the movements with high efficiency, keeping not only your muscles safe but also your bones, joints, and ligaments.
Do recovery exercises
Recovery workouts, as the name suggests, are light exercises that you can do to keep the muscles active without any risk of further soreness. In fact, recovery exercises have been seen to significantly reduce sore muscles. Recovery exercise helps the affected muscles stretch and contract to allow blood to circulate effectively. Keeping muscles active is important because if you don’t, it might affect your performance in later exercises.