You killed your workout, but now you can’t even walk to the bathroom without experiencing muscle pain? It’s admittedly the worst part about training, but there’s no way around feeling a little soreness. If you want to relieve some of the pain, use our effective ways to get rid of sore muscles after your workout.
Sore Muscle Treatments: Immediately After Your Workout
Always Stretch AFTER you workout
Stretching throughout the day or after working out can greatly relieve muscle soreness. Work on incorporating stretching into your day-to-day routine if you want to prevent sore muscles. But never stretch before your workout.
Drink enough water after working out
Dehydration can cause a variety of problems including muscle soreness. Make sure you hydrate adequately before working out in order to avoid muscle soreness. Through adequate hydration, cramps can be prevented, and muscle soreness is decreased after the workout.
Hot-cold contrast showers
Hot-cold contrast showers increase blood flow and help to shuttle inflammation out of muscle. Just take a 5-minute shower, and alternate between 20 seconds cold and 10 second hot. Especially, cold baths have been found to significantly reduce muscle soreness, particularly when compared to resting or no intervention after a workout.
Sore Muscle Treatments: The Days After
Rest & Recovery
Getting plenty of sleep and resting your body may be the most effective treatment against sore muscles. In addition, active recovery, which is light exercise during the recovery phase can stimulate blood flow to the muscles to help reduce muscle pain. Active recovery can include swimming, or a light jog.
Eat the right food
Your sore muscles need mainly protein along with carbs & fats to repair themselves. Choose natural sources of protein such as fish, poultry, lean meats, nuts, lentils, and quinoa. Additionally, antioxidant-rich food, such as pomegranates and kale can improve your recovery from sore muscles.
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Massage works the tension out of sore muscles. If you can’t afford a professional massage therapy, ask a friend or do it on your own. You can massage the sore muscle for up to 20 minutes to help reduce soreness after a tough workout.
If your muscles are still sore 2 or 3 days after treatment, consider applying heat. You can use a heating pad or run warm water over a washcloth.
Try foam rolling
Foam rolling is an inexpensive technique to get an at-home massage to relief muscle soreness. To use a foam roller, lie on the floor with the foam roller beneath you. Gently roll your body along the foam roller where the muscle is sore. Repeat foam rolling 5 to 6 times a week for 10 to 15 minutes at a time.
Insider Tips Against Sore Muscles
At least 2 British studies have shown that cherry juice speeds up recovery from intense exercising. Scientist believe that the flavonoids, antioxidants, and anti-inflammatory compounds in Cherry Juice help preventing sore muscles.
DIY muscle relaxer cream
Just warm up some coconut oil and mix a few drops of peppermint and eucalyptus oil into it. Then massage your sore muscles with it. Peppermint oil is a natural muscle relaxant and painkiller, while eucalyptus encourages blood flow.
Epsom Salt is known to relieve muscle soreness, reduce inflammation, and help reduce body pain. Mix one cup of epsom salt with 1/4 cup of sea salt. Add 4-5 drops of eucalyptus oil, put everything in warm to hot bath water and soak yourself for about 20-30 minutes.
Lavender Oil is a famous muscle relaxer. It is also known as anti-spasmodic, analgesic, meaning pain-relieving, and anti-inflammatory. Use it in a warm bath or massage your sore muscles with it, this will help soothe your muscles and help them relax.