Points to keep in mind to avoid muscle soreness

How to avoid muscle soreness?

There is no “cure” for muscle soreness, but there are tricks to prevent it from occurring.

If you find yourself sore after a stiff competition or a workout try the PRICE method to reduce the causes of muscle soreness;

Protect the muscle from further injury
Rest the muscle
Ice to be applied to the injured area
Compress the area with elastic bandages
Elevate the sore muscle to prevent avoidable swelling

Other points one should keep in mind are

• Always warm up before working out - some research suggests that a warm-up performed immediately prior to eccentric exercise produces small reductions in delayed-onset muscle soreness
• Make sure to engage in cool down exercises - After an intense workout or competition perform easy low-impact aerobic exercises, this will increase blood flow and will help diminish soreness.
• Get moving - A light cardio workout like walking the crosstrainer, or cyclinge gets blood flowing through the affected area and pumps feel good endorphins which diminish the pain and speed up recovery.
• Follow the Ten Percent Rule - When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
• Drink, drink, drink - Dehydration is one of the main reasons why muscles can begin to feel sore, particularly after a workout. So remember to keep yourself hydrated!
• Drink an electrolyte-based fluid during and post your workout preferably within 20 minutes of the end of your workout.
• Avoid making sudden changes – avoid sudden major changes in the type of exercises you do as well as the time taken to perform exercises.
• Listen to Your Body - Avoid any vigorous activity or exercise that increases pain and allow the soreness to subside thoroughly before resuming any activity or exercise.
• Avoid straining – use appropriate weights during workout and do not over tire your muscles. Also always use proper guidance.

How can one treat muscle soreness?

Try these following tips to deal with the discomfort of soreness after a workout or competition. Though not all are backed up with research, many sportspersons report success with some of the methods.

• Try a Nonsteroidal Anti-inflammatory - Aspirin, ibuprofen or naproxen sodium may help to temporarily reduce the muscle soreness, although they won't actually speed healing.
• Massage away the pain - massage from a neuromuscular therapist stimulates blood  flow to the muscles which in turn encourages tissue repair and alleviates stiffness and swelling.
• Try an Ice Bath or Contrast Water Bath - many pro athletes use them and claim they work to reduce soreness.
• Exercise other muscle groups - this can lead to an increase in blood flow and reduction in overall inflammation. It also aids in light stretching of the affected muscle.
• Engage in yoga - There is growing support that performing Yoga may reduce DOMS.
• Consume anti-inflammatory foods – since muscle pain is often a direct result of inflammation, eating a diet high in foods containing anti-inflammatory properties like ginger, whole grains, mackerel, salmon, strawberries, etc can prove to be helpful.
• Consume high quality protein and omega-3 fats – the protein helps muscle repair and the omega-3 fats help to scavenge free radicals and reduce inflammation in your muscles.
• Rest and Recover – lastly, if you simply wait it out, soreness will go away in 3 to 7 days with no special treatment.
• If your pain persists longer than about 7 days or increases despite these measures, consult your physician.