What should men do if their muscles are sore after working out?

　　What should I do if my muscles are sore after working out? With the fast pace of modern life, more and more young people are beginning to pay attention to physical care. In addition to maintaining good living and eating habits, they will also choose exercises that suit them. Whether it’s going hiking with two or three friends on the weekend, or going to the gym after get off work exercise , I often feel sore all over the next day. Some people find relief after sleeping, while others choose to take a hot shower. How to relieve muscle soreness after exercise? Let’s find out below.

　　What to do if your muscles are sore after working out

　　1. Ensure regular sleep

　　This is not only important for relieving DOMS (delayed onset muscle soreness), but also for all aspects of fitness and life. Even so, many people still cannot meet the requirements. A consistent regular schedule and adequate sleep are more effective prescriptions for fitness problems than any supplement, so it is recommended to rest at the same time every day and ensure at least 7 hours of sleep. If you can't guarantee 7-8 hours of sleep, it's much better to split it up to catch up on sleep than staying up late and only getting 3-5 hours of sleep every day.

　　2. Foam roller and massage

　　Foam rollers and massages have similar functions. They can help the body relax, increase range of motion, improve flexibility, relieve muscle soreness and speed up recovery.

　　3. Hot bath

　　After training, simply taking a hot bath or soaking in a hot bath is very helpful for relaxing the body, promoting blood circulation, and relieving muscle soreness. Although it is also said that heat treatment will aggravate pain because it may increase the inflammatory response, this consideration is based on the concept that delayed onset muscle soreness is indeed caused by inflammation. However, this is not 100% certain, so you can judge whether taking a hot bath is a good choice based on your actual feelings. I personally like this method very much, both psychologically and physically.

　　Or you can try hot and cold water circulation, run hot water for one to two minutes, switch to cold water for 30 seconds to one minute, and then repeat 3-5 times, or perform steaming and sauna, which may be helpful for DOMS. You can choose according to your needs. Another point to mention, although some studies have shown that immersing the training part in cold water (15 degrees) for about 15 minutes immediately after training, and soaking for 15 minutes every 12 hours, 7 times of this cycle can effectively reduce sports injuries and muscle stiffness. But since I haven’t tried it, I can’t give you personal advice, so I’ll briefly mention it.

　　4. Increase protein, carbohydrate and water intake

　　Adequate protein intake can effectively help muscle recovery, while increasing carbohydrate intake can help muscle cells store water, thereby promoting hydration, which is beneficial to the body's elimination of toxins and nutrient delivery, which can help muscles recover and grow better. Keeping the body adequately hydrated is essential for the good functioning of various body functions. At the same time, higher protein and carbohydrate intakes require greater fluid intake. Simply put, eat more meat, eat more staple foods, and drink more water.

　　5. Do appropriate low-intensity exercise

　　Although lower-intensity exercises such as jogging, yoga, Pilates, and Tai Chi may not help you get an amazing body shape, they are very helpful for muscle recovery after training. They can help you increase blood circulation, promote nutrient transfer, enhance body function, and effectively relieve DOMS.

　　This is the introduction on how to deal with muscle soreness after fitness. Sports enthusiasts who are troubled by muscle soreness may wish to give it a try. Of course, muscle soreness after exercise is a normal physiological phenomenon. This is caused by the lactic acid produced by the muscles during anaerobic respiration during exercise. If no intervention is performed, it will generally be relieved and return to normal in about 5 days. Some people really enjoy the feeling of muscle soreness after working out, because it gives them a sense of accomplishment and pleasure.