After exercising, it is normal for muscles to get a little stiff or sore. This generally happens right after a workout, but some people may experience discomfort even after two days. Usually, you will face problems like this when you take up some new activity and those muscles that previously did not get much movement suddenly are used strenuously. In this post we are going to know about how to relieve sore muscles after workout.
Also, some people may experience soreness when they increase the intensity or duration of their usual workout routine.
No matter what the reason, when you experience soreness and stiffness after exercising, the only thing you wish to know is how to relieve sore muscles after workout. Well, do not worry, as we are here to help you with the same.
The Way to a Better Health
Your muscles may be sore right away. This is known as acute pain. You may feel sore or tight about 12 hours after your exercise. In some cases, discomfort may peak 48 to 72 hours later. This is called delayed onset muscle soreness.
During this time, your muscles repair and get stronger. Muscle pain may improve quickly or last for several days.
To help relieve muscle pain, try this:
-Stretch gently.
-Do muscle massages.
-Enough Rest.
-Apply ice to help reduce swelling.
-Apply warm heat to help increase blood flow to your muscles. Indeed a warm bath or shower can help.
We shall now be sharing 7 ways, If you follow, your sore muscles are going to enjoy some relief.
1. Some Light Movement Can Help
This certainly is not something that you will want to do now, but if you are really sore and you decide not to get off your couch at all, then that will not prove helpful. This is simply because activity improves blood flow throughout your body and increases circulation.
And, it is believed that increased flow of blood and nutrients to your muscles can help quicken the repair process and thus reduce the soreness and tightness that you are experiencing.
Now, you will not need to start with your usual workout routine right away nor opt for anything strenuous. All you need is some gentle activity like walking. So, just walk for a few minutes, and you are likely to get some relief soon.
2. Do a Little Light Stretching
Yet again, remember, you just need a light stretching to release the tightness and feel better. It is true that this will not heal the tears in the muscles and nor will it repair them faster. But, it can definitely help you feel better.
You have to be careful and not go overboard. Stretch only until you feel pretty tight, hold for about 5 to 10 seconds, and then repeat. Never reach the point when you begin feeling uncomfortable or it gets unbearable.
And, if you are way too uncomfortable to even stretch, then you can skip and maybe just do a little walking as suggested above.
3. Drink Some Tart Cherry Juice
Yet another simple way to get some relief will be to drink a little tart cherry juice. Now how does that help you may ask? Well, according to research, some marathoners who drank tart cherry juice a few days before, on the day, and for a few hours after their race reduced their muscle soreness.
Also, these athletes enjoyed better muscle function and recovery. This is perhaps owing to the fact that tart cherries contain a good amount of anthocyanins, which are colorful antioxidant compounds and are known to decrease excess inflammation.
Though it will be best to eat tart cherries or their juice on a regular basis, if you cannot, at least drink (or eat) them twice a week. You may also try it when your muscles are already tight and sore.
4. Try Ice or Heat Therapy
Now, there always has been a debate between cold and heat therapy, but you should try whichever makes you feel better. The effect will be temporary but when you are really sore, and just need some relief, then this definitely does help.
Ice is known to help minimize the swelling that at times comes with extreme soreness. And, when the swelling is reduced, you will enjoy relief from the pain as well. Even heat can minimize pain signals and tension.
So, if a relaxing warm water bath works for you, then go for it. Also, it can help improve circulation and make you feel really nice.
5. Get a Nice Massage
Last but not least, you can even go for a body massage. Massage is believed to improve blood flow to the sore areas and can also reduce swelling within your muscle.
And, if you regularly get a massage after a workout then it may increase the ability of your body to fight off the soreness that you experience after workouts.
It will be best to schedule a massage right after a workout. Immediate massage can prove to be more helpful in reducing fibrosis and promoting tissue regeneration.
But, if your muscles are already sore, opting for a massage may still offer you relief.
6. Use a Foam Roller
Take the time to roll a foam roller to break the tension in your muscles to combat pain. Even if it hurts a little when you do it, it will ease the pain and tension little by little, and prevent future injuries and the soreness of the next day.
We can then adopt body-lengthening positions with better alignment, and reacquire proper movement patterns.
7. Make The Shower a Torture
A great way how to relieve sore muscles after workout is to alternate between hot and cold temperatures, something you can easily do in the shower. In addition, it can help you relax to prevent insomnia due to pain.
“These types of contrast showers, where you can alternate between the hottest water you can get for 20-30 seconds and the coldest water you can get for another 20-30 seconds,” will help combat tension and improve flow.
To Conclude –
Following these 5 simple ways can indeed offer at least some relief to your sore muscles. However, if nothing seems to work at all, and your pain remains even after a few days or increases further, then it may be something more serious.
It will then be best to visit a doctor and get yourself examined. A timely examination can help you get treated early and prevent any further complications.
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