Hydrate after a workout with a drink that restores electrolytes, especially after profuse sweating.
Refuel with a hearty nutritious meal soon after a workout.
Treat yourself to an epsom salt soak.
Treat yourself to a massage
Do simple stretches post exercise with a focus on the sore muscle group
Move the muscle with mild exercise such as walking or swimming.
Use heat. When muscle temperature increases so does blood flow replete with healing nutrients and fresh oxygen.
Remember to take your daily vitamin/mineral supplement.
Sleep. 7-9 hours of sleep helps rebuild muscle.
Snack. Eat several healthy snacks throughout the day but avoid sugar.
THE TAKEAWAY: Delayed Onset Muscle Soreness is the term used to describe the gradually increasing mild muscle soreness that can occur between 24 and 48 hours after a workout. It is more likely to occur after starting up a new exercise regime, but not uncommon in seasoned athletes after a tough session. Muscle soreness is a common result from a vigorous work-out (Symptom could be sore or tired muscles, minimal dull pain, tight and/or achy; onset is typically 24-48 hrs. post exercise.) Pain is an unhealthy/abnormal response (Symptoms that might requre medical attention include pain that suddenly occurs during an exercise routine, extreme muscle ache, sharp pain at rest or during exercising. Onset is more typical within the first 24 hours of exercising and/or when performing the exercise routine itself.) It is important to 1) know your body and learn to differentiate between exercise-induced soreness and pain from injury 2) inform your trainer of any pain immediately during your session and 3) get the appropriate medical treatment from your physician or other medical professional as soon as possible.
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