You’ve just completed an intense workout and feel the after-effects. Your muscles are throbbing, and you can barely move. Most people will be tempted to push through the pain, which is not always the best idea.
Muscle soreness is a common issue for athletes and fitness enthusiasts. It’s important to take muscle soreness seriously and not just brush it off as something that comes with the territory. You can do things to help relieve muscle soreness and speed up the recovery process. Here’s what you need to know about muscle soreness and how to get rid of it.
Take Tart Cherry Juice
Antioxidants are nutrients that help to protect your cells from damage. They neutralize free radicals, unstable molecules that can cause cell damage. Free radicals are produced when your body breaks down food or is exposed to toxins like cigarette smoke.
Tart cherry juice is a natural source of antioxidants that can help reduce inflammation and pain and contribute to muscle soreness. It’s also been shown to speed up the recovery process after strenuous exercise.
To get the most benefit from tart cherry juice, drink it regularly throughout the week leading up to a workout. You can also continue drinking it for a few days afterward to help reduce soreness.
Get A Massage
Massage is another effective way to reduce muscle soreness. It helps increase blood flow to the muscles, speeding up the recovery process. Massage can also help release muscle tension, reducing pain and discomfort.
If you don’t have access to a professional massage therapist, you can try using a foam roller or massage ball. These devices can help to provide some of the same benefits as a traditional massage.
Nowadays, massage devices use vibration and heat to help reduce muscle soreness. These devices can be beneficial if you have chronic pain or soreness that doesn’t seem to go away. As you buy a muscle massage gun, check the features to see if they will benefit you. It would be best if you had something durable with different speeds and a warranty. Therefore, target the top brands in the market as they come with unique features.
Applying ice to sore muscles can help to reduce inflammation and pain. Ice the affected area for 20 minutes at a time, several times a day, and it’s a good idea. Use heat if you prefer, but be careful not to overdo it.
The trick is to find the right balance of ice and heat that works for you. Some people find that alternating between the two is most effective. Start with ice for 20 minutes, then switch to heat for 20 minutes. Repeat this cycle until the soreness subsides.
Stretch It Out
Stretching can also help to reduce muscle soreness by lengthening the muscles and improving the range of motion. Additionally, stretching before and after your workout is a good idea to help prevent soreness.
You can do many different stretching exercises, but some basic stretches that target the major muscle groups are an excellent place to start. If you’re unsure how to perform a particular stretch properly, many instructional videos and articles are available online.
In addition to stretching, consider doing some light aerobic activity on days when you feel incredibly sore. This can help to increase blood flow and reduce stiffness in the muscles. Walking, swimming, or riding a bike are all good options.
Get Plenty Of Rest
When you’re feeling sore, getting plenty of rest is essential. This doesn’t mean you must spend all day in bed, but you should avoid strenuous activity. Taking a few days off from the gym may be necessary for your muscles to recover fully.
Getting enough sleep is also vital for recovery. Most people need between seven and eight hours of sleep per night. If you’re having trouble sleeping, there are a few things you can try to help you fall asleep and stay asleep throughout the night.
Use a Heating Pad Or Hot Compress
Applying heat to sore muscles can help to increase blood flow and reduce pain. Heating pads and hot compresses are both effective options. Apply the heat for 20-30 minutes, several times a day.
You can also take a warm bath or shower to help reduce muscle soreness. The warm water will help to increase blood flow and relax the muscles.
Take An Epsom Salt Bath
Epsom salt is a magnesium sulfate that can be dissolved in water. When you soak in an Epsom salt bath, the magnesium is absorbed through your skin. This can help to reduce inflammation and pain.
To make an Epsom salt bath, add two cups of Epsom salt to a warm bathtub and stir until it’s dissolved. Soak in the tub for 20-30 minutes. Do this once or twice a day, and you should start to feel relief from the soreness.
Use Essential Oils
Essential oils are a popular natural remedy for many ailments, including muscle soreness. Many different essential oils can reduce pain and inflammation. Some of the most effective options include peppermint oil, eucalyptus oil, and lavender oil.
Add a few drops to a warm bathtub or a heating pad to use essential oils for muscle soreness. You can also apply the oils directly to the affected area. If using them on your skin, dilute them with a carrier oil such as fractionated coconut oil.
Drink Plenty Of Fluids
It’s essential to stay hydrated when you’re experiencing muscle soreness. Drinking plenty of fluids will help to flush out toxins and reduce inflammation. Aim for eight glasses of water per day or more if you’re sweating a lot.
You can also drink herbal teas and juices to help reduce muscle soreness. Some good options include ginger tea, turmeric tea, and cherry juice.
There are a few different supplements that can help to reduce muscle soreness. Fish oil supplements are a good option as they’re high in omega-3 fatty acids, which have anti-inflammatory properties.
Creatine is another supplement that can help reduce muscle soreness. It helps to increase energy levels and reduce recovery time. Go for quality over quantity when it comes to supplements, as many of the cheaper options on the market are not well-regulated.
Muscle soreness is a common issue that many people deal with regularly. Though it’s usually not serious, it can be painful and inconvenient. You can do several things to reduce muscle soreness, including drinking tart cherry juice, getting a massage, applying ice or heat, stretching, and getting plenty of rest. Try incorporating these tips into your routine to help reduce pain and discomfort.