Feeling sore after your workout? Here are some tips that will help you to deal with muscle soreness after a heavy-duty MMA workout session. Muscle soreness is a regular problem that athletes face regularly after a workout session. This can sometimes be very annoying. For boxers, MMA fighters, and weight lifters, muscle soreness is a big issue. We have to consider that muscle soreness is completely natural and nothing to worry about; however, this is an issue that can impede daily activity. For this, I am sharing sometimes that will relieve you from muscle soreness.
1. Stretch before and after your main workout:
Stretching is very important to relax and turn your muscle flexible enough to endure the workout. Most athletes do that; however, very few I know that truly know what kind of stretching they should do and when. There are mainly 2 kinds of stretching: dynamic and static.
Dynamic Stretching:
Dynamic stretching is the movement of body parts to their full range of motion. This should be done before starting your workout. This helps you to generate blood flow around your body. Few Dynamic Stretching, I perform before starting my workouts are squats, Arm Circles, Hip Rotation, Leg Swing, Inward Leg Swing, Outward Leg Swing, Vertical Leg Swing, standing on your tip toe, and doing Muay Thai block. The goal is to achieve a full range of motion with fast and powerful movement.
Static Stretching:
You should perform Static stretching after finishing your workout. The key point here is holding muscles and releasing the tension that was generated from extreme muscle movement. There is more than 50+ static stretch. I would recommend performing the ones that will help you release the tension in the muscle group you feel most sore. After boxing, I perform static hand, shoulder, and chest stretching. For the leg, I perform hamstring, rotation stretch, and hip and inner groin stretch.
2. Drink water and increase protein intake:
Drinking water is an excellent way to relax your muscles and get rid of soreness. I prefer coconut water, which is healthy and provides me with natural electrolytes. We also need to remember while we work out our muscle breaks down, and it rebuilds; therefore, you need to control and provide your body with a proper intake of protein.
3. Cold/hot water bath with Epson Salt:
Cold water bath is an amazing way to heal your body. This helps you to increase your testosterone, and relax your muscles. You can also use warm water with Epson salt. Remember to alternate between Hot and Cold water.
4. Get Enough Rest:
You also need to get enough rest after the workout session. Most of us forget how important it is to rest our bodies. This major mistake is also made by a lot of athletes, which leads to a major injury.
Being sore is perfectly natural. This just means you are doing it right. You need to keep pushing yourself and get enough rest, eventually, this will be normal. It is always advised to consult with healthcare professionals if required. Other than that, following the upward mentioned tips will help you greatly to relieve muscle soreness.
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