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Time of India
2 days ago
- Health
- Time of India
Is muscle soreness a good sign? 5 ways to speed up recovery
That aching feeling after a heavy leg workout, that stiffness and soreness in the body after one has just hit the gym, happens to everybody. But could it be a sign of something else apart from just tiredness? Understanding what this soreness really means will help train smarter and not just harder. 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.
Time of India
3 days ago
- Entertainment
- Time of India
Seol In Ah suffers from knee injury, pulls out of trail running competition - Here's what happened
Seol In Ah, known for her roles in 'Business Proposal' and 'Twinkling Watermelon,' recently shared a health update. The actress announced that due to suffering from knee pain due to an injury, she would not be participating in a trail running competition. Seol In Ah drops out of the trail running competition The actress, along with UEE, Geum Sae Rok, and Park Joo Hyun , is currently featured on a popular variety show titled ' Iron Girls 2 '. While the remaining members from the cast went for a 10 km long trail running competition in Jeju Orem, In Ah was unable to proceed after suffering from a knee injury. In the episode, she was seen preparing food for everyone, and later at the track, saying that she wished she could've participated. Coach Kim Ji Hoon, who has been present at the scenes to ensure that everything is done properly and safely, reassured her and stated that they can have personal training sessions instead later on. On August 5, as per Allkpop, the actress had also suffered from an ankle injury during the filming of the show. The production team had issued a statement at the time saying, 'Seol In Ah felt discomfort in her ankle during filming and was moved to a hospital. While no bone fractures were found, continued discomfort led to a recommendation for physical therapy and rest. Future participation in filming will depend on her recovery progress'. 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 About Seol In Ah Seol In Ah is a formidable actress and has managed to make a name for herself through her acting skills. She first entered the realm of acting after debuting in a supporting role in the 2015 drama, 'Producer'. Afterwards, she slowly picked up traction and started working on a lot of projects. Her first-ever lead role came almost 3 years later with 'Sunny Again Tomorrow', for which she received a lot of praise from netizens. Some of her other works include, but are not limited to, 'Mr. Queen ', 'School 2017', 'Beautiful Love, Wonderful Life', 'Record of Youth', 'Oh My Ghost Clients', and 'Oasis'.
