Muscular strength exercises using resistance, gently overload the
muscles. Your body's normal reaction to a challenging exertion results in
increased muscle stamina and strength. On the other hand, the pull of the
muscles on the bones creates stronger bones with increased density. Your
muscles recover and build during periods of rest, with muscle soreness
generally at its most intense within the first two days following your workout.
This delayed reaction is referred to as delayed onset muscle soreness. Don't be
concerned about this—it means your workout is working. If the soreness
interferes with daily life, though, you probably overdid it and need to use
lighter weights and pay more careful attention to form.
It is a good idea to alternate
the muscle groups worked to ensure adequate time to allow for the tissue to
repair. As a general rule, it is most productive to work a muscle every three
days. For a Sore Muscle, rest is the best solution, you may exercise a muscle
on successive days, provided that there is no soreness. However, a lack of
soreness may indicate that you are not adequately challenging your muscles.
This can be the result of using weights that are too light and/or exercising
with incorrect form.
Respect an Injury there will
be occasions when it is in your best interest not to exercise. Always respect
an injury. Taking quick action—whether it is a soft tissue injury, such as a
sprain or strain, or a bone injury—can reduce pain, swelling, and possibly
longer-term complications, and the key steps are known for how to relieve sore muscles
as below：
1) Rest. Rest the injured area
for forty-eight hours.
2) Ice. Apply a cold pack (a bag of frozen vegetables also works well) to
the injured area for twenty minutes at a time, four to eight times per day.
Avoid having the ice in direct contact with your skin.
3) Compression. Bandage an
injured ankle, knee, or wrist to reduce swelling.
4) Elevation. Elevate the
injured area above the level of your heart.
Note that severe injuries,
such as obvious fractures and dislocated joints, or prolonged swelling and/or
severe pain require immediate professional medical care.
Exercise should be joyful and
its own reward. However, if you are clearly ill and your body is saying no to
exercise, listen to your natural instincts and learn to how to relieve sore muscles
effectively in case of any serious injuries. The sports therapist suggest that
you invoke the following rule: exercising for live minutes may be all that you
need to become motivated. An additional bonus is the mood-elevating benefit
that follows. Your pituitary gland releases substantial quantities of
endorphins, which arc chemicals that can block sensations of pain and produce
overall feelings of well-being just what the doctor ordered!
