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Exercise is beneficial for those who want to lose weight, as well as build muscle. If you fall into any of these categories, then you’re probably no stranger to the muscle soreness that results from working out. 


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This pain can come right after your workouts. This is known as acute soreness. In other cases, you may feel discomfort about 48 to 72 hours afterwards. This is called delayed-onset muscle soreness.

Below are 5 healthy steps you can take to relieve muscle soreness and stay strong in achieving your fitness goals.

  • Hydrate During And Before Your Workouts 

Staying hydrated is critical for muscle repair. Drinking water supports circulation, which reduces inflammation, expels waste products, and invigorates your muscles. 

The problem is that determining if and when you’re dehydrated can be difficult, as you’ll most likely become dehydrated before you become thirsty. The colour of your urine can help you determine whether you’re dehydrated or not. While medium or dark-yellow is a sign of dehydration, pale-yellow may be a sign of hydration. 

It is important to note that taking vitamin supplements can also cause your urine to appear darker than normal.

  • Warm-Up

Warming up your muscles before exercise may be more beneficial than stretching them, according to research. Not only do warmups increase flexibility, but they also help your muscles relax, which in turn, prevents injury. Warm-up by performing light versions of specific exercises. These include fast-paced walking, slow running, jogging on the spot, or arm swings.


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  • Eat More Protein

Protein is an essential food for muscle growth and maintenance, and it aids in muscle recovery after a strenuous workout. Although eating adequate protein regularly can prevent recurring or long-lasting soreness, it is important to confirm that you’re eating the right amounts of protein if you still notice post-workout soreness. According to research, people who exercise should aim for 1.4 to 2 grams of protein per kilogram of bodyweight.

  • Rest 

While most people think one must work out every day of the week to see results, it is also important to rest in between workouts to aid in muscle recovery and encourage growth. You should rest for about 48 hours before repeating the same exercises on the same muscle groups. Exercising the same muscles in a limited or gentler manner can also be beneficial. 

  • Exercise With Proper Technique

Exercising correctly can help protect you from muscle strain and injury. You can improve your technique by seeking assistance from a trainer or instructor if you belong to a gym. In the absence of a gym trainer, you can check online for good form and technique for a variety of exercises. 

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This article was first published on 10th March 2022

samuelokoruwa

My name is Samuel Okoruwa. I am an ardent researcher, reading is life and writing is fun.


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