After a hard ride, feeling sore is pretty normal even if it is still occurring after a day or two after you have stopped cycling. Delayed onset muscle soreness indicates the achy sensation felt for about 24 up to 48 hours after the exercise. The cause of this occurrence is still a mystery. A lot of people think that it is due to the microscopic tears or an exercise-induced damage as a result of eccentric movement.
Moreover, muscle soreness may be a result of inflammation, which is a needed part of cellular recovery and repair that mitigates as we cope to exercise. However, the level of your DOMS discomfort does not necessarily need to be too extreme to a point that you would prevent training due to it. DOMS is actually a natural occurrence, although you can control it so that it won’t affect your workout on the following day. You can make a great difference in your pain levels through adopting wise techniques that is suitable to your lifestyle.
Here are some tips to exercise that can give off less soreness, and post-exercise recovery techniques as well.
Eat a lot of antioxidants
There have been a few backlashes of the claim that antioxidants can lessen the inflammation, however particular research recommend antioxidant blunt cell damage through interrupting the domino-like damaging effect of free radicals that take part to primary DOMS and soreness and strengthening the immune system. But foods that contain antioxidants such as vitamins C, A and E—cherries, cherries and pomegranates—provide benefits beyond antioxidants, hence, you might eat those as well.
Up your healthy fat intake
Fat aids in keeping our cells intact. Like those in fish oils, Omega-3’s integrate themselves into the muscle’s cell membrane and form a barrier. They may also preserve the integrity of the cell membrane. The substitute is leaky cells that spill an enzyme, which is also known as the creatine kinase to your system that gives cramps and aches to muscles.
Can serve as vitamin D supplement
It is recommended to incorporate Vitamin D to your diet since it has been found out that it is the key agent in expediting muscle repair. A few studies have also proven that vitamin D gas the ability to enhance muscle function and cover against any injury. For a vitamin D boost, you can choose dairy products and fatty fish.
Do not rely on pain reliever once pain sets in
You have to avoid being dependent on pain relievers and other inflammatory drugs in order to wear off the soreness and getting through a workout in the middle of DOMS recovery. Sure, it is really tempting to get a bottle of Advil near you after hard exercise, however, anti-inflammatory supplements can usually do more harm than good. Instead of solving your issue, these types of drugs can only mask it for a while, which allows you to do more damage and you will eventually feel worse later. Remember that delaying the soreness does not lessen it.