MUSCLE soreness or stiffness may set in after participating in an activities like running or lifting weights, for the very first time or when performed at a higher intensity. For e.g. Aching calf muscles after a long run or sore muscles after a strenuous workout. Generally, the soreness reduces after the muscle gets accustomed to the activity.
1. Cause of muscle soreness: The burning of the muscles on the next day of your workout is a sign that you are damaging or tearing your muscles. As we exercise, muscles extend and contract. The contraction causes the disruption of the filaments that hold the muscle fibers together as they slide over each other.
2. The necessary evil: Muscle soreness is perfectly normal and should not be a reason to discontinue the activity. The tearing of muscle cells results in repair and regeneration of new stronger muscle cells to prepare for the activity again. In short, our muscles try to adapt to the new activity. Muscle soreness can be called a sign of a successful workout. After the recovery of the muscles (generally 2 – 3 days), they perform more efficiently and are more resistant to tearing damage.
3. Effective recovery process: Drinking lots of water is a great aid in alleviating muscle soreness. Repairing damaged muscle and initiating rebuilding of muscle cells requires protein in your diet. Our body generally requires 1 – 1.5 grams of protein per pound of body weight. During the recovery process, if you eat right and drink lots of water, you will put on quality muscle cells which will result in good-looking muscles and great looking skin as well.
4. Prolonged muscle soreness: The average time period for our muscles to heal is 2-3 days. . It is important to allow a period of 2-3 days of rest to the sore muscle after strenuous activity. Muscle soreness is a positive sign but if the soreness and pain persists, it may be a sign of over-use. Severe injuries like muscle tendon ruptures can occur if muscles are over-worked.
Muscle soreness is just a natural outcome of any kind of a physical activity and it is prevalent in the beginning stages of a workout program. Even bodybuilders experience muscle soreness. So, don’t get discouraged, keep on sweating it out! Next time, when your muscle is sore, pat yourself on the back for working out right!
SO DON’T STOP…Keep Working Out….