Is muscle soreness a good sign? 5 ways to speed up recovery
Here is how one can decode between pain and gain and let's explore five ways to ease it without losing our momentum.
What is
Delayed Onset Muscle Soreness
(DOMS)
The lingering soreness after a heavy workout, the stiff and achy feeling that kicks the next day after you have been through an aggressive workout, especially when one has undergone something new or challenging in a way that the body is not very used to, is DOMS. This happens when your muscles undergo tiny tears during intense activity, a normal part of how the body rebuilds stronger and adapts to a new physical demand.
DOMS
usually starts after a day or two and is not felt during a workout. It is a burning sensation in the muscles that builds up during intense physical activity. It usually involves sore tendons and muscle tightness.
Is DOMS a sign of muscle growth
Muscle soreness is not a reliable indicator of muscle growth and the lack of soreness just does not mean that your workout was not successful. Your muscles develop during the recovery phase, that is, when one sleeps or rests.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Premium 2 & 3 BHK Apartments in Whitefield | Starts at ₹87 Lacs* | No Pre EMI till 2027
Sowparnika Rhythm of Rain
Learn More
Undo
The torn muscle fibers are repaired using satellite cells, gradually making them stronger and more resilient. Take this as your recovery phase; these mere moments of discomfort lead to lasting gains.
A study published in the
International Journal of Sport and Health Science
concluded that muscle damage or soreness is not essential for your muscles to adapt and grow from exercise.
Other ways to build muscle
Eat a protein-rich diet-
Most people prefer eggs and paneer in their diet when it comes to protein intake.
These classics never fail. Eggs and paneer are pure post-workout gold. They've got all the essential amino acids your muscles need to repair and grow, making them one of the best natural sources of protein out there.
Stay hydrated-
Hydration is the most important part after a heavy workout as it replaces the fluids lost through sweat and aids in muscle recovery.
Proper sleep and rest matter-
Ensure taking a quality sleep after a workout. Trust! This is one of the most underrated recovery tools. During sleep, our body goes deep into repair mode, releasing growth hormone that helps rebuild the muscle tissue.
Manage stress-
Engage yourself in activities that put you in a good mood and help ypu unwind. Spend a little time in nature, maybe maintain a journal or listen to music.
How can one speed up their recovery and repair muscle?
Increase the training load and duration gradually to avoid burnout and overloading your muscles too soon.
Begin each workout session with a warm-up for 10-15 minutes. This will help prepare the body for the intense workout.
Drink plenty of water and eat balanced meals to support muscle repair and recovery
Activities such as walking or light body stretching can help reduce the stiffness in the body, thereby improving the blood circulation as well.
Quality sleep is essential for that much-needed muscle repair and hormonal balance. Try getting good sleep for 8 hours to allow the body to recover fully.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
29 minutes ago
- Time of India
Barbara Palvin opens up about endometriosis and recovery after surgery: 'I've been dealing with the difficulties'
Hungarian model and actor Barbara Palvin opened up about her health battle, sharing that she has been diagnosed with endometriosis and is recovering from the surgery, reported E! News. "Just a little update and a few thoughts for those out there who could relate to what I'm about to share," Barbara wrote in her Instagram post, adding, "For some years now I've been dealing with the difficulties that can come with my periods. Fatigue, severe pain, heavy and irregular flow, sleepless nights on the bathroom floor." "I thought this was just how it works for me," she continued. "But recently I've been advised to seek out an endometriosis specialist to see whether my symptoms are caused by that. I've been going to checkups to my gynecologist every year, I thought if I had endometriosis I would have known about it by now, but as it turns out, endometriosis can't be diagnosed with general examinations." Three months after being diagnosed with endometriosis, a disorder in which tissue similar to the inner lining of the uterus grows outside the uterus, according to The Mayo Clinic, the actor has to undergo surgery for the treatment, as per the outlet. "Since then I finally experienced a period that was easier, and now I know the difference," she said. "If you suspect that you could have endometriosis I encourage you to find it out. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like American Investor Warren Buffett Recommends: 5 Books For Turning Your Life Around Blinkist: Warren Buffett's Reading List Undo It helped me a lot, and I'm grateful I did it," reported E! News. "Early diagnosis and treatment are very important to prevent long-term complications, and now I'm more mindful about my body to act fast if needed," she added. "That's also why I took the past 3 months to rest and fully heal. I'm excited about this new chapter of my life and now ready to get back to work." Barbara also posted a few pictures showing her condition. In one of the pictures, she was seen in a hospital gown and in the other with bandages post-surgery. Meanwhile, actor Dylan Sprouse talked about his wife, Barbara Palvin, earlier in an interview, sharing what he learned from her, reported E! News. "In general, marriage has taught me a lot of patience and communication," he said earlier this month. "Obviously, that's the cliche, that people say communication is key, but it really is. It's also just understanding you're both human and you both do things." "For most people's lives, until they're in a really serious relationship, they're used to being in survival mode, which is, 'How do I survive independently and live?'" he shared, adding, "And then when you are in a committed relationship and you're married, you have to rewire yourself to be like, 'Oh, I'm fighting for two people. And everything I think of now is what we do together'", reported E! News. "Get the latest news updates on Times of India, including reviews of the movie Coolie and War 2 ."
Time of India
an hour ago
- Time of India
Covid infection increases the risk of heart attack and stroke in women: Here's why
A recent study reveals that COVID-19 infection may accelerate vascular aging, particularly in women, by approximately five years. The research, published in the European Heart Journal, indicates that even mild cases can stiffen arteries, increasing cardiovascular disease risk. Vaccinated individuals exhibited less arterial stiffness. From long Covid to lingering health issues, health experts are still exploring the aftereffects of a Covid infection. A new study has now found that a Covid infection may accelerate vascular ageing by around five years, especially in women. A new study led by Professor Rosa Maria Bruno, Université Paris Cité, France, found that a Covid infection, particularly in women, may lead to the aging of blood vessels. The findings of the study are published in the European Heart Journal . What happens to blood vessels after a Covid infection Blood vessels getting stiffer with age is natural. However, the new study found that Covid accelerates this. Stiffer blood vessels increase the risk of cardiovascular disease, including stroke and heart attack. 'Since the pandemic, we have learned that many people who have had Covid are left with symptoms that can last for months or even years. However, we are still learning what's happening in the body to create these symptoms,' Professor Rosa Maria Bruno said. 'We know that Covid can directly affect blood vessels. We believe that this may result in what we call early vascular ageing, meaning that your blood vessels are older than your chronological age and you are more susceptible to heart disease. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Could This NEW Collagen Blend Finally Reduce Your Cellulite? Vitauthority Learn More Undo If that is happening, we need to identify who is at risk at an early stage to prevent heart attacks and strokes,' she added. The study To understand the effects of Covid infection on blood vessels, the researchers studied 2,390 people from 16 different countries (Austria, Australia, Brazil, Canada, Cyprus, France, Greece, Italy, Mexico, Norway, Turkey, the UK, and the US) during the period September 2020 to February 2022. The participants were categorized into four groups: Those who have never had Covid Those who had recent Covid but were not hospitalised Those hospitalised for Covid on a general ward, or in an intensive care unit The participants' vascular age was then examined. The higher the measurement, the stiffer the blood vessels and the higher the vascular age of a person. Measurements were taken six months after Covid infection and again after 12 months. The findings Researchers found that people who had Covid, including those with mild Covid had stiffer arteries than those who never had the infection. This effect was stronger in women and in those with long Covid symptoms like fatigue and shortness of breath. Women who had mild Covid showed an average artery stiffening (PWV) increase of 0.55 m/s, 0.60 m/s if hospitalized, and 1.09 m/s if treated in intensive care. According to the researchers, an increase of around 0.5 m/s is 'clinically relevant' and equivalent to ageing around five years, with a 3% increased risk of cardiovascular disease, in a 60-year-old woman. They also found that people who were vaccinated had less stiff arteries compared to those who didn't. Expert opinion 'There are several possible explanations for the vascular effects of Covid. The Covid-19 virus acts on specific receptors in the body, called the angiotensin-converting enzyme 2 receptors, that are present on the lining of the blood vessels. The virus uses these receptors to enter and infect cells. This may result in vascular dysfunction and accelerated vascular ageing. Our body's inflammation and immune responses, which defend against infections, may be also involved,' Professor Bruno said. 'One of the reasons for the difference between women and men could be differences in the function of the immune system. Women mount a more rapid and robust immune response, which can protect them from infection. However, this same response can also increase damage to blood vessels after the initial infection. Vascular ageing is easy to measure and can be addressed with widely available treatments, such as lifestyle changes, blood pressure-lowering and cholesterol-lowering drugs. For people with accelerated vascular ageing, it is important to do whatever is possible to reduce the risk of heart attacks and strokes,' she added. In an accompanying editorial, Dr Behnood Bikdeli from Harvard Medical School, Boston, USA, and colleagues said, 'Although the acute threat of the COVID-19 pandemic has waned, a new challenge emerged in its aftermath: post-acute COVID-19 syndrome. Defined by the World Health Organization as symptoms appearing three months post-infection and lasting at least two months, studies suggest that up to 40% of initial COVID-19 survivors develop this syndrome. ' Fans Rally As TV Legend Michael Barrymore Opens Up On Life-Changing Condition 'This large, multicentre, prospective cohort study enrolled 2390 participants from 34 centres to investigate whether arterial stiffness, as measured by PWV, persisted in individuals with recent COVID-19 infection. […] sex-stratified analyses revealed striking differences: females across all COVID-19-positive groups had significantly elevated PWV, with the highest increase (+1.09 m/s) observed in those requiring ICU admission. The CARTESIAN study makes the case that COVID-19 has aged our arteries, especially for female adults. The question is whether we can find modifiable targets to prevent this in future surges of infection, and mitigate adverse outcomes in those afflicted with COVID-19-induced vascular ageing,' they added.
Time of India
an hour ago
- Time of India
World Breast Cancer Research Day: Can you get breast cancer without a lump? Here's what research says
Breast cancer is one of the most common cancers worldwide, affecting millions of women and some men each year. It is the most frequently diagnosed cancer globally and the leading cause of cancer-related deaths in women. According to the World Health Organisation, in 2022, about 2.3 million new cases of breast cancer were diagnosed globally, which resulted in approximately 670,000 deaths. In 2025, breast cancer is still a major global health issue, with an estimated 2.3 million new cases expected each year. The number of deaths from the disease is also expected to increase significantly. The International Agency for Research on Cancer (IARC) estimates that by 2050, there will be around 3.2 million new cases and 1.1 million deaths annually if current trends continue. Every August 18, World Breast Cancer Research Day highlights important discoveries that help us move closer to ending this disease. This day serves as a global call to support research efforts aimed at understanding, preventing, diagnosing, and treating breast cancer. Although October 13 is often the date that receives the most attention, this day shows how important year-round research, advocacy, and early detection are. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Could This NEW Collagen Blend Finally Reduce Your Cellulite? Vitauthority Learn More Undo This year, the focus is on the lump, often the most well-known and common early sign that prompts a mammogram and a visit to a healthcare professional. While many people think of a lump as the first sign of breast cancer, it is not the only symptom. From small changes in the skin, like rashes or itchiness, to changes in breast size, nipple discharge or inversion, or even persistent fatigue and unexplained weight loss, many subtle signs could indicate breast cancer. And so, the question arises: Can someone have breast cancer without experiencing a lump? Can you get breast cancer without a lump? The answer is yes, and it's more common than you might think. Many people believe a lump is the only sign of breast cancer, but research shows that this is not always the case. Although most people know that a lump can be a warning sign, fewer than half are aware that some cancers can develop without forming a lump. Studies show that most breast cancers do not start with a lump, and when a lump is found, it is often an indication of a rapidly growing or more advanced tumor. For example, ductal carcinoma in situ (DCIS), which is a non-invasive form of breast cancer, is usually detected through regular mammograms and is rarely felt as a lump. Similarly, certain types of breast cancer, such as lobular carcinoma and inflammatory breast cancer, are more likely to be found without a lump rather than with one. A medical review confirms that about 1 in 6 women with breast cancer are diagnosed without a lump and experience other symptoms before seeking medical help. Beyond the lump: Signs to watch for So, how do you know when something is wrong enough to make you see a healthcare professional? Here are some symptoms that may not be as obvious as a lump but should not be ignored. Skin changes and texture changes: Look for redness, dimpling, thickening, or dry, scaly patches, which can be signs of Paget's disease or inflammatory breast cancer. Nipple changes and discharge: Unusual discharge, especially if it's bloody or comes from just one nipple, along with nipple inversion or retraction, can be early warning signs. Swelling, redness, or unusual warmth: Inflammatory breast cancer can cause rapid swelling, redness, and a warm feeling in the breast, often without a lump, and may not be detected by mammograms. Swollen lymph nodes in the armpits or near the collarbone: Hard nodules under the arm or near the collarbone could indicate that the cancer has spread to the lymphatic system. Changes in breast size or shape: A sudden increase in size or a change in symmetry can be a sign of underlying disease, especially in aggressive forms like inflammatory breast cancer. Why early detection matters Finding breast cancer early, before it spreads, can greatly improve the chances of successful treatment. Imaging tools like mammograms are among the most effective methods for identifying breast cancer early, often detecting cancers long before they can be felt. According to the American Cancer Society , the survival rate is nearly 99% when breast cancer is diagnosed locally, but this rate drops significantly with delayed detection. World Breast Cancer Research Day: History and significance Launched in 2021, World Breast Cancer Research Day was created to raise awareness and support for breast cancer research beyond the well-known Breast Cancer Awareness Month in October. It highlights the importance of scientific progress in developing better screening tools, less invasive treatments, and improved survival rates. While awareness is important, this day emphasizes the need for continued research efforts aimed at finding a cure and improving outcomes for those affected by the disease. The date, August 18, is symbolic, as it reflects the statistic that 1 in 8 women will be diagnosed with breast cancer in their lifetime. The day also aims to empower women with knowledge about breast health and encourage them to take control of their well-being. Breast Self-exam: Right way to check for lumps and other changes
