Have you ever encountered the challenge of muscle soreness after a workout? Did it sideline your workout routine? Doesn’t it suck to even sit or stand after muscle soreness? Yes, it does! and you are not alone. But what can be done to fix the issue?
What Causes Muscle Soreness?
Muscle soreness is a small kind of trauma in the muscles that can send signals of pain to your brain. Often it occurs when you challenged your muscles and they need some time to recover. This soreness is often times a good thing because it means that you have targeted the muscle and it is being strengthened. When you start to workout, you will face some pain or muscle soreness, but don’t worry too much as this type of soreness will be long gone in just 2 to 3 days if you keep increasing your body movement. If your soreness extends beyond that point, it may be that you tried to do too much, that your form was incorrect, or other various factors. That means that you need to reevaluate what you are doing and may need to consult a professional such as a personal trainer. However, for most people that soreness will disappear or diminish within 3 days or less. But how can we speed up the recovery times?
Here are some ways by which you can get rid of muscle soreness fast:
1. Foam Roller
It is an easy method that you can try at our gym or at home if you have one. You just have to put your foam roll below the part of your body that is bothering you and you have to roll to the specific area that needs help you may choose to hold the roller in that location until the muscle relaxes. Its just that simple and its benefits are not only helping the muscle soreness but also improving the blood flow and relaxing of the body.
2. Drink Ginger Tea
If you are facing the problem of muscle soreness drink ginger tea as it may help you to calm your muscles. In addition, ginger tea is a detox tea that helps in improving the digestive system, decreasing weight and solve many other problems related to kidney and liver. You can also mix a little honey and lemon in the tea as it will help you to be refreshed and will relax some muscles that may be affecting you.
Turmeric can be one of the best ways to decrease the inflammation in the muscles. It can be taken internally or externally. Here is a recipe for an external use.
- Use the turmeric and mix 2 tablespoons with hot organic coconut oil and apply it on your sore muscles. Make this paste slightly warm; warm enough for topical application and leave it for an hour. Then take a hot bath by which you will soothe your muscles from the pain.
4. Don’t Stop Moving
If you feel pain, the last thing that you want to do is workout or move a lot. However, That is the very thing that can often help. But what can you do? Stretching in the morning and if you can’t work out then at least warm-up. Walking during muscle soreness helps you as well.
5. Increase Your Protein and Quick Digesting Carbohydrates In Your Diet
Increasing your protein can actually help you avoid the soreness in the first place. One study suggests that having a high-quality protein source from egg whites, soy, or whey protein is helpful to avoid muscle soreness. Why? These protein sources contain essential amino acids to promote maximum protein synthesis. Adding quick digesting carbohydrates like oranges or raspberries can help refuel the muscles and speed up your recovery.
6. Bath In Epsom Salt
Epsom salt is like a magical treatment that will make you say goodbye to sore muscles. By mixing Epsom salt in your bathtub with warm water will soothe your muscles and relax them. The stiffness will of the muscles get back to normal and you will feel tremendously refreshed.
7. Hydrate yourself
Most people are dehydrated and this has a terrible effect on the muscles and thus soreness can occur. Many people are not aware of how important our water intake is to our muscle recovery time. When you have sore muscles it is best to increase how much water you are drinking. In addition, when working out drink more water.
8. Heat Your Muscles
By heating your body, you can often ease the pain of your sore muscles. The muscles that are stiff may regain its original position when they are heated up. That is one reason that the researchers recommend that you shouldn’t stop working out because during exercise your body gets heat up, muscles are loosened and the soreness diminishes. So, if you can not workout then you can use a heating pad to have a similar effect on your sore muscles.
9. Get More Sleep
Research suggests that recovery naps help you to enter a deeply restorative state. Sleeping for 20-30 minutes can restore your energy, potentially improve your performance and help you recover after an intense workout. After your next workout, head home, set your alarm for 30 minutes, covering yourself with a blanket that will keep you warm and heated. Not only is this a great excuse to get a nap in, it can also help your muscle soreness. Now we have a valid excuse.
10. Deep Heat Massage
You will be delighted to know that you can help your muscle soreness with the help of a simple massage. Some great oils are olive, jasmine and coconut. We have an alpha massage machine at the gym that will heat your whole body and give you a great vibrational massage at the same time. If you lack access to that amazing machine, heat these oils a little bit as the combination of oil and heat will help your nerves, help you to relax and set your muscles free from the muscles soreness.
Written by: Robert Blair; Staff Writer
ROBERT BLAIR is the Operational Manager of WhenEver Fitness, editor of fitness-news, has been in the fitness industry since 2010, and is a certified personal trainer. He attended the UW-Superior and Brown College for Media Creation, Design and Television Production. From 1992 to 2000, he had written and produced several films, music videos, and video advertisements. He has now been able to combine those skills of fitness and media creation to produce high-quality fitness productions and articles. (Click for Bio/Contact)