Recovery Tips that Helps to Conquer Leg-Day Soreness

1. Recovery Tips that Helps to Conquer Leg-Day Soreness After a few days of procrastinating, have you finally focused on being healthy and started workout sessions? Unfortunately, your enthusiasm did not last after the first day of the workout? The reason behind your disruption is muscle soreness. Along with soreness, you may experience pain in the joints and lower back. Muscle soreness is healthy, and it is a sign of exercise. Post-workout soreness is common and usually occurs after physical activity. It lasts up to 1 or 2 days. It is also referred to as delayed onset muscle soreness (DOMS). But don’t let your muscle soreness stop you from doing workouts. So, we have pooled some recovery tips that help to conquer leg-day soreness. Tip 1: Light Stretching Stretching is the best way to reduce muscle soreness as it helps normalize the blood flow, release tightness and increase range of motion. Stretching does not help repair the tears in your muscles but helps to reduce the soreness from developing into muscle spasms to contraction and tightness. Remember the term ‘light’ because intense stretching can further enlarge the tiny tears of the muscles. While there are different stretches, dynamic stretches are effective for pre- workout mobility, and static stretches and foam rolling are for post-workout sessions. Working out with low-intensity exercises helps to recover from the previous workout by increasing blood flow to your muscles and tissues. It is called active recovery, and it can mean anything from yoga, light stretching, swimming, cycling, and a walk.

2. Tip 2: Increase Water and Protein Consumption According to the research, there is a correlation between dehydration and increased muscle soreness and DOMS. When muscles break down, they release waste material and toxins, which are to be filtered out immediately, so water helps in eliminating the waste out of the body. Therefore, it would help if you intake plenty of water before and after workout sessions to reduce soreness. Otherwise, if a dehydrated individual performs a physical activity, it may exacerbate the soreness and lead to skeletal muscle damage. We commonly observe people at the gym eating protein bars and drinking shakes after their workout. It is essential because you are effectively breaking your muscles down during exercises. It would be best if you continue eating protein as per your body requirement as it helps to reduce recurring soreness or prevent it. Adding antioxidants to the meal also improves recovery. Tip 3: Use a Heating Pad and an Ice Pack Both are proven techniques to reduce soreness and muscle pain after exercises. The theory behind the heating pads is that they increase the blood flow, reduce stiffness in the muscles and help to reduce the pain in strained muscles. Ice packs can help to reduce the swelling and inflammation that comes with extreme soreness. Alternative heat and cold therapy is a more beneficial way to treat soreness. An Ice bath also helps to reduce inflammation and improve sore muscles, circulation and enables you to get ready for the next day’s workout. Tip 4: Pain Relief Gels You will experience muscle soreness or stiffness after any challenging exercises, any new workout routine, or any work. Although creams, pain relief gels, or balm, do not help you cure the stiffness, relieve pain and soreness. Before using any pain relief gel, refer to the active ingredients and select the best pain relief gel available in India. Tip 5: Sleep It may sound simple, but sleep helps prevent DOMS and improve muscle building and losing long- term fat. Human growth hormone that aids in muscle growth is enhanced during sleep. So sleep

3. is genuinely a regenerative process where the body can readopt to normal and reduce muscle soreness.