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Posted last year
How do I reduce pain after a workout?
First, you have to realize why do your muscles hurt after a nice earth-splitting-mountain-crushing workout.
Its because the muscles break down. There are micro-tears in your muscles by heavy weight lifting and those number of reps that you do. So it hurts! Now in order to make up for the small cuts in your muscles, you need to provide your body with the right nutrition. Now when the muscle regenerates, it remembers the areas where there was pressure (coz of your workouts) so the next time when the muscles are formed ... New fibers are formed as well to keep up with the amount of work you are putting it to. Hence, they become bigger!
So, if it hurts that means your routines are fine. And you just need to supplement your food. Eat specific food with high protein.. egg whites..veggies..chicken.. etc.. Cut down on the fats. But make sure you have got just the right amount of carbohydrates (it supplies you with energy). And you can try some whey protein, it helps to boost up the healing process and has got all the protein and nutrients that you would require. And drink lots and lots of water.
And most important. Don't try to increase the weights at the expense of form. Otherwise, your effort will be wasted or worse, it can lead to injury. Be patient and diligent and work hard!
Pain means soreness. Drink a good amount of water so that your muscle gets proper nutrients through blood flow. Balance good protein to carb ratio according to your physical requirement. Do not take any pain killer or medicine to relax it. Stretch regularly as stretching also helps for better and faster recovery and lastly takes good rest, sleep for 7 to 8 hours. All the best.
No pain no gain. Muscle soreness is something that will reduce over time, but it will reappear if you introduce new challenges.
Generally, stay hydrated, increase lean protein intake for muscle repair, and keep staying active. The pain is caused by muscle lacerations and the build-up of lactic acid. The more you move, the more you will help muscles heal and break up the acid.
Pre Workout (except your daily pre-workout meal): Vitamin C (it keeps your muscle tissue "safe" while working out, take it about 1 hour before)
Post Workout: Protein (<=30g), magnesium (helps you recover faster, read on the Internet for daily value), fruit (because of the sugar)
p.s. I am neither a nutritionist nor a professional bodybuilder. Anyway, everything I wrote was being told to me by professionals (and it works for me).
A few things you can do to help you alleviate soreness:
Foam roll your body before and after each workout for 5 to 10 min.
Warmup the working muscles properly before your workout to allow full range of motion.
Spend time to do warm-up sets.
Perform each exercise with proper form and with a proper weight.
Take scheduled rest days and allow the same muscle group rest for 48 hours or even more if you are new
Spend at least 5 to 10 min to properly cool down your body by doing yoga or static stretches.
Take Mg, K, enough calories, protein, and other macros to properly fuel and recover your body.
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