Sustaining an exercise routine between work and family commitments can be tough, sustaining an injury or suffering from extreme muscle soreness whilst balancing your commitments can be tougher.
Why do you experience sore muscles after exercising?
When you exercise you are actually causing small tears in your muscle fibres, which usually repair themselves within a few days. This breaking down and repairing of muscles is what leads them, and you, to become stronger.
Whilst muscle soreness can be a sign you’re pushing your muscles to their limits, it can also be a sign that you’re pushing too hard and not giving your muscles time to fully repair. If your soreness is lasting longer than 48 hours after exercising, it’s recommended that you get checked over by your Doctor or Osteopath.
If your muscle soreness isn’t anything to be concerned about, what can you do to help ease the aches affecting you between workouts?
Eating a well-balanced diet, including some of the following foods, may help with muscle recovery after your next workout.
Wholegrain bread
Foods high in carbs are not always foods to be avoided. Quality carbs, like wholegrain bread or cereals, will help to fuel your body during exercise and can even help prevent muscle cramps. Post workout, carbs help to replenish muscle fuel stores. Wholegrains will also give your body a range of nutrients including fibre, protein, B vitamins, iron, zinc, magnesium and copper. Peanut butter on wholegrain toast is a fantastic option as it contains both quality carbs and protein. This combination helps reduce the breakdown of muscle protein.
Cottage Cheese
It’s high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus. Calcium is vital for muscle and nerve function and is a great addition to your diet if you’re looking to build muscle or even lose weight.
Nuts
Nuts are a great source of omega-3 fatty acids. They work to fight inflammation and improve bone and joint health. They are a good source of protein which is essential for muscle recovery. Almonds, cashews, hazelnuts, pecans and pine nuts all contain magnesium, which helps to create new proteins to repair muscles and supports normal muscle function.
Legumes
Beans, peas, chickpeas and lentils are excellent sources of iron and protein. They are high in zinc, which is known for its healing properties. By consuming legumes after your workout, you will replenish your carbohydrate stores and provide a source of protein to promote muscle growth.
As well as a balanced diet rich in the foods listed above, Osteopathic treatment could help alleviate your strained or overworked muscles. Through deep tissue massage, an Osteopath will manipulate your muscles, tendons and ligaments, leading to the relaxation of tight muscles, improvement in circulation and the release of trapped ligaments and tendons.
If muscle soreness and discomfort is impacting your lifestyle between workouts, please get in touch to book in your complimentary consultation at the Enfield Osteopathic Clinic.
We will be able to assess your body and provide the appropriate treatments needed to release your muscle tension so you can take your workouts to new heights.
