What to Do If You Have Sore Muscles

If you work out, you’ll probably be familiar with the feeling of soreness that can come as a result of a particularly intense workout. This kind of ache is known is as delayed onset muscle soreness or DOMS, a condition that’s completely normal and which can affect everyone of all fitness levels and abilities.

High-intensity exercise can cause tiny, microscopic tears in your muscle fibres. To deal with this, your body increases inflammation, which can then lead to a delayed onset of muscle soreness. If you are experiencing DOMS, the key is to keep moving; it’ll actually help ease your muscles and you’re likely to just get stiffer if you rest instead. Also key is to stay hydrated before, during and after your workout and ensure you both warm up and cool down properly.

To reduce the likelihood of soreness in the first place, it’s a good idea to introduce BCAAs into your workout regime like Workshop’s Essential BCAA Powder. Formulated specifically with post-workout recovery in mind, it contains three branched-chain amino acids, leucine, isoleucine and valine, three essential amino acids which the body can’t produce. Theser amino acids prevent muscle loss, support muscle recovery and trigger protein synthesis, making it an essential part of any workout. It also contains L-gluthamine, an amino acid which supports muscle growth and recovery.

If your soreness is more long-term and doesn’t go away after a few days, you may be lacking vitamin D; muscle weakness, muscle pain and bone pain are all symptoms associated with low levels In the UK vitamin D deficiency is a common for long periods of the year. A crucial vitamin, it helps the body to absorb calcium and promote healthy bone growth, as well as helping to improve brain development and function. Equally as important, it also ensures your intestine absorbs vital nutrients and helps regulate the immune system. Without adequate levels of vitamin D, what begin as aches and pains can quickly turn into more serious muscular issues so it’s worth keeping an eye on. Oily fish, meat and egg yolks are some of the best sources that can be easily added to your diet.