You also need to drink at least a liter of water a day because dehydration makes your muscle soreness and muscle cramps worse.
Ice reduces the inflammation in your sore muscles.
- Use ice the first 2 days after a tough workout where you think you may end up having a significant amount of muscle soreness to minimize muscle soreness.
- After the first 2 days of icing your sore muscles for 15-to-30 minutes at a time… Include many of the other 12 ways to help reduce muscle soreness.
4. Active Recovery
In active recovery you stay active doing an activity a LOT LESS Intense than the activity which caused your muscle soreness so for example,
- If your muscles are sore after running, you’d actively recover your sore muscles with a light walk
- If you did a chest workout with heavy weights, you’d actively recover with lighter weights or push-ups
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Skip The Diet Part
- Light walking or normal daily activities for less than 30 minutes helps reduce lower body soreness.
- Bodyweight exercises like push-ups, bodyweight rows or yoga helps reduce upper body soreness.
Active recovery gets rid of muscle soreness & stiffness by stimulating blood flow to the muscles without overexerting your already sore muscles.
Common sense should already tell you to rest or not do the same tough workout too often until your sore muscles have fully recovered → 16 Ways to Sleep Better Every Night
- If you’re trying to lose weight, do only 2-to-4 high intensity interval workouts a week.
- If you're trying to build muscle, you only need to workout the same muscle once every 72 hours for results → see why
Massage the muscle for up to 20 minutes to help reduce soreness after a tough workout.
- ART (Active Release Technique) massage therapy quickly reduces muscle soreness.
- Having a friend or your spouse massage your sore muscles → How to Give Your Partner the Hottest Massage Ever
- Using an electric handheld massager, a Massage Stick, Massage Chair or Foam Roller will also work.
Heat will get rid of muscle soreness by bringing more blood to the sore area helping speed up recovery and heat gets rid of stiffness while relaxing your muscles.
You can easily apply heat to your sore muscles for about 10 minutes by taking a hot bath or shower, using a heating pad or sauna.
8. Alternate Ice & Heat Treatments
Switch back-and-forth applying ice & heat to get the best of both worlds. Reduce inflammation with ice and then increase blood flow to your sore muscles with heat to speed up recovery.
- Contrast showers where you alternate between 30-to-60 seconds of cold water followed by 1-to-2 minutes of hot/warm water 3-to-4 times.
- Ice packs for 10 minutes followed by heat packs on your sore muscles for 20 minutes.
When alternating Ice & Heat, always start with ice followed by heat and make the heat treatment last twice as long as the ice treatment → 7 Health Benefits of Cold Showers
9. Epsom Salt Baths
Bathing in a warm bath for 10-to-20 minutes with 200-to-400 grams of Epsom salt relaxes sore muscles and decreases inflammation by increasing the blood flow to your muscles.
Placing a warm rag soaked in warm water with Epsom salt added over sore muscles also works.
- Turmeric applied directly to sore muscles did a better job at reducing soreness than ice did in this study
- This study found Turmeric supplements also works for soreness.
- The Journal of Pain Research says Turmeric is better than 500 mg of acetaminophen at fighting pain.
Ginger helped reduce muscle soreness by 25% according to a study where people took ginger 8 days before a tough workout.
12. Take Arnica Pills
When 82 marathon runners took 5 Arnica Pills twice a day on the day before, the day of, and 3 days after their marathon race… They had less soreness than the marathon runners who didn’t take arnica pills during this study
13. Black Cherry Juice
Scientist believe that the flavonoids & anthocyanins in Black Cherry Juice is what helps prevents muscle soreness. At least 2 British studies have shown that cherry juice speeds up recovery from intense exercising.
5 Facts About Preventing Muscle Soreness
1. You really can’t avoid muscle soreness
More than likely you will always have some degree of muscle soreness after a tough workout like HIIT or muscle building workouts but the degree of your muscle soreness will vary depending on your fitness level.
2. Muscle soreness comes after new workouts
Even if you’re already in good shape, you’ll more than likely always get sore after trying a new workout or exercise your muscles are not used to.
3. Muscle soreness comes after long layoffs
If you haven’t worked out in a long time then expect to be sore after your first tough workout.
The only way to prevent or minimize soreness after a long layoff is to gradually work your way back up to the level of intensity you were at before you took a long layoff.
4. Don’t take anti-inflammatory meds
Anti-inflammatory medications like Motrin, Ibuprofen, Aleve and Advil may help relieve some of the discomfort of muscle soreness but studies show that anti-inflammatory medications can delay recovery.
5. There is no evidence that stretching is good for muscle soreness
Stretching may be good for preventing injuries before workouts but studies show that stretching does not make a difference in preventing or reducing muscle soreness.
More Ways to Reduce Muscle Soreness
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Sore muscles can be the result of a number of different activities or circumstances. Simply staying in one position for too long, for example, can create sore muscles. Many students and professionals who find themselves putting in long hours in front of a computer find that they have sore muscles in the arms or back due to sitting in one position at their desk or work terminal for extended periods of time. Athletes, dancers, and anyone who simply exercises for health will also experience sore muscles from time to time. This can be due to using a new muscle group, increasing the amount of exercise, or increasing the amount of weight or resistance than one is accustomed to.
There are a number of ways to avoid sore muscles. One of the best ways to avoid sore muscles is to stretch. Before doing any physically strenuous activity, it is important to stretch the muscle groups that you will be using. Remember that it is also important to stretch at the end of your workout, as you cool down. Just a few minutes of stretching before and after your physical activity can really help to prevent sore muscles.
If you are about to sit down to crank out a term paper, you should also stretch. Before sitting down at your desk, do some simple shoulder rolls, lean down and touch your toes to stretch out your back, and even make sure to stretch out your legs. Getting up every hour, even just to walk around your office or workspace, and doing a bit of stretching can help to reduce sore muscles the next day. Also, be sure to keep your neck loose. Many people hold tension in their necks and upper backs. If you are stressed out about your work, you may find yourself doing the same. Stop every hour or so and roll your head from the front of your chest, to your shoulder, back, to your other shoulder, and then down to your chest again. Do this a few times in each direction.
Another great way to stave off sore muscles is to stay hydrated. Many physical problems, including sore muscles, can be attributed to poor hydration. So whether you are sitting down for a full day of work at your desk or are about to start a marathon, remember to drink plenty of water. If you are doing very vigorous exercise for a long period of time, you may want to consider drinking water that has been fortified with electrolytes.
Sometimes the best way to assuage sore muscles is to see a massage therapists. Before beginning your massage, be sure to talk with your massage therapists about the types of soreness you have been experiencing so that he or she can work to help you with those specific trouble spots. If you have ongoing soreness in your muscles, be sure to see your doctor. They may be the result of a larger muscular or skeletal problem. Furthermore, the advice in this article is not meant to supersede or even replace the advice of a medical professional.
“This is going to hurt tomorrow.” We’ve all said it after a particularly grueling workout or return to the gym after an extended break.
Delayed onset muscle soreness, commonly referred to as DOMS, describes the muscular pain and stiffness that occurs following a heavy workload. It typically peaks around 24 to 48 hours after leaving the gym, explains exercise physiologist Matt Unthank, CSCS, director of training for Crossover Symmetry. “While the process is complicated and remains to be entirely understood, it is widely viewed as an inflammatory response due to a breakdown in muscles tissue.”
But that breakdown’s not necessarily a bad thing. “For a fit person who exercises regularly, I would actually view the occasional attack of DOMS as a good thing,” says Unthank. “It suggests an elevation in intensity and the inclusion of novel movements to a workout program, both of which are extremely good things for a training program.” After all, for your muscles to repair, grow and become stronger, you first have to give them something to repair. And we’re talking about the same microscopic tears in the muscles that can leave you waddling the morning after your workout.
So how can you kill the pain without killing your results? Just turn to these five research-proven strategies.
5 Ways to Reduce Muscle Soreness, STAT
1. Eating Tart Cherries
The science: Research published in the Scandinavian Journal of Medicine and Science in Sports found that marathoners consuming tart cherry juice five days before, on the day of, and 48 hours following their races reduced muscle soreness. And how’s this for the cherry on top? The athletes also showed signs of improved muscle recovery and function. Tart cherries are rich in anthocyanins, colorful antioxidant compounds that are believed to work their magic by decreasing excess inflammation.
Try it: “Under regular training conditions, good nutrition is enough to get antioxidants where they need to be,” Unthank says. But for an extra boost, you can work tart cherries, or just their juice, into your regular diet. A couple of servings per week, along with a generally nutrient-rich diet, is plenty during typical training. However, if you are gearing up for marathon, it can be beneficial to switch to a once-daily plan. Don’t like cherries? Red raspberries are another great source.
2. Drinking Coffee
The science: Multiple studies show that pre-workout caffeine consumption can reduce subsequent muscle soreness and fatigue. In one study published in the Journal of Pain, the strategy scored exercisers a 48 percent drop in DOMS. Apart from generally making everything better, caffeine has analgesic (pain-killing properties), which is why it is commonly contained in over-the-counter pain medications.
Try it: An hour before a particularly grueling workout, drink two cups of coffee (the amount of caffeine used in the Journal of Pain study). Bonus: 2014 PLOS ONE research shows that coffee hydrates as well as water, which is important to keep in mind when trying to combat muscle pain. Getting dehydrated during your workouts can significantly exacerbate symptoms of DOMS, according to the Journal of Athletic Training.
This article was co-authored by Scott Anderson, MA, ATC, SFMA, DNSP. Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). He earned a BS in Athletic Training from Washington State University in 2000 and an MA in Athletic Administration from Saint Mary’s College in 2002.
There are 19 references cited in this article, which can be found at the bottom of the page.
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Muscles can often feel sore after exercise or other strenuous activity. Although muscle pain can be aggravating and keep you from exercising, the good news is that the more you exercise, the less your muscles will hurt in the weeks to come. Use these simple tips to alleviate common muscle soreness!
Muscles can often feel sore after exercise or other strenuous activity. Although muscle pain can be aggravating and keep you from exercising, the good news is that the more you exercise, the less your muscles will hurt in the long run. Use these simple tips to alleviate common muscle soreness.
- Rest. This is the very best thing you can do for soreness. Try not to use the muscle in a strenuous fashion for 24-48 hours after exercise, especially if the soreness is due to a weight lifting routine.
- If weight lifting, target different sets of muscles on different days. Give your muscles time to rebuild after you strain and exert them. Try doing arms and chest one day, thighs and legs the next, and core exercises the final day. Repeat when you have reached the final muscle group installment.
- Massage is the best thing to do to your muscles. When you exercise to exhaustion, tiny tears occur in muscle fibers. The body’s natural response to these tears is inflammation. Massage helps reduce the amount of cytokines the body produces, which play a role in inflammation. Massage also seems to increase the amount of mitochondria in your muscle, which enhances the muscles’ ability to extract oxygen.
- Get a massage. Seek out a massage therapist and allow them to work on your sore muscles. Massage therapy is relaxing, meditative, and healing.
- Massage the muscles yourself. Depending on the location of the soreness, you can try to give yourself a massage. Use a combination of your thumbs, knuckles and palms to work deep into the muscle tissue.
- Stretch the muscles out. This will also help to get the lactic acid out of your muscles. Waiting a few hours after a strenuous workout before stretching is not the best. Stretch after activity that caused the soreness to prevent becoming stiff.
- Ice the muscle indirectly. Doctors recommend icing the muscle or muscle groups immediately after activity to reduce inflammation and provide more lasting relief. When icing a muscle or muscle group, it’s best to wrap an ice pack in some sort of buffer — light cloth works well — before applying.
- If you’re an athlete, consider investing in a five-gallon bucket. For soreness of the arms (like from baseball practice) a five-gallon bucket filled with ice water will allow you to ice the whole arm at one time. This method will also work for feet.
- Use plastic wrap to secure ice to limbs or the body. If you need to be moving around (cooking, cleaning, etc.) while using ice, plastic wrap can help secure ice onto a muscle while you move.
- Apply heat. After the first day of soreness, heat can be used to help blood flow to the muscle. This will help rebuilding take place and provide some soothing relief. Take a shower. Allow warm water to hit the muscles, relaxing them. Alternate with warm and cool water for a homemade hydrotherapy treatment.
- Take pain medications such as NSAIDs. NSAIDs, or nonsteroidal anti-inflammatory drugs, come in various forms. Ibuprofen), naproxen, or aspirin are all commonly-used NSAIDs.
- If you are under the age of 18, or if the person you’re caring for is under the age of 18, avoid use of aspirin. Aspirin in children under 18 has been linked with a dangerous disease called Reye’s syndrome, which results in acute brain damage.
- Try to avoid using NSAIDs on a regular basis. NSAIDs can interfere with the muscle’s ability to repair itself if taken regularly. It’s best to find more natural ways of treating muscle pain if you can.
- Plan a proper diet. If your muscles are sore from intense activities such as weightlifting, your muscles are rebuilding themselves and need lots of protein. Aim to take in 1 gram of protein per day for every pound of lean body mass you have.
- For example, a 160 lb. man at 20% body fat would want to take in approximately 130 grams of protein per day. This will speed up recovery times considerably, as well as prevent muscle loss from poor nutrition. Take Protein 15 to 45 minutes after workout for best results.
- Drink lots of water while you work out and throughout the day. Your muscles need water to function at their peak, and your body needs water to repair your muscles. Don’t forget to drink water.
- Avoid soreness before it happens. If you’re working out, ease into your workout not by stretching, but with a light simulation of the exercise you are going to be performing.This will help prepare your body for a more strenuous version of the exercise.
- Consider taking vitamins, antioxidants, and other supplements. Vitamin C and antioxidants, in particular, have been effective in helping to prevent muscle soreness. Blueberries, artichokes, and green tea are antioxidant-rich, while chili peppers, guavas, and citrus fruits are all high in vitamin C.
- Stretch while taking a shower. Use water which is slightly hotter than what you are used to. This increases blood flow around the muscle fibers with micro-tears.
- If you are massaging a sore muscle, don’t focus on the middle of the sore muscle. Focus more on the connections at each end. This will help the muscle to relax more quickly. If the muscles are along the back and neck, see a massage therapist. These areas are dangerous to massage without proper training.
- Relax in a hot bath with epsom salts.
- Invest in a muscle roller. These are very useful for sore thigh and leg muscles. Press the roller into the sore muscle and rub it up and down. The action helps relieve tension and stress.
- Take an ice bath.
- Adding baking soda (bicarbonate of soda) to your bathwater is a home remedy that is very effective. Add 2-4 heaped tablespoons of soda to a full bathtub and stir a little to dissolve. Enjoy your bath. You should feel some relief immediately after you finish your bath.
- You may want to consider a massage or sauna.
- Sour cherry juice can also help your muscles feel better. Sour cherry juice is filled with antioxidants to help your working muscles during or after physical exercise. Sour cherry juice can be found at most health food stores.
- Get a massage.
- Stretch out the muscles until you feel like the pain is gone. Then, immediately rest the muscle! If you don’t, the pain will come back.
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Finishing that last rep and walking out of the gym is truly the best feeling. You’re buzzing with endorphins, feeling energized, and ready to take on the world! But, about 12 to 24 hours later, sore and stiff muscles begin to put a damper on your day.
If you’re like most people, getting sore is the worst part about exercise. It causes pain and discomfort that can distract you throughout the day. It might also make your next gym visit sound a bit too unpleasant to follow through with. Luckily, soreness from working out can be prevented. It just takes a little bit of knowledge and a few extra steps in your workout routine to keep your muscles feeling good and ready for your next gym session.
Keep reading to learn how to prevent sore muscles from exercise and how to help soothe already sore muscles:
First of all, what causes soreness?
Soreness is most common for anyone who has just started weight training, intensified their exercise routine, or performed a strenuous cardio activity. Exercise can cause microtrauma (micro-tears) to the muscle fibers, whiccauses them to become swollen and sore after about 12 – 24 hours post workout. More swelling can also occur from the increased blood flow muscles receive during physical activity.
Remember that mild soreness from the exercise is completely normal and a natural outcome of physical activity. However, regular, intense pain after working out is not normal. This could be a sign of injury, so check with your doc if your soreness is frequent and painful.
Prevent Sore Muscles
Wanting to prevent sore muscles? Add these extra steps into your exercise routine to prevent or reduce the pain associated with sore muscles:
Hydrate. Make sure you’re properly hydrated before and during your workout. Muscle cells need water to recover, so always drink enough water throughout the day and keep yourself hydrated while exercising. Keep a water bottle with you at all times, even if you’re running or biking.
Warm-up. Never forget to warm-up before your workout! Warming up is essential to a great workout and muscle recovery because it improves blood circulation. One of the worst things you can do for your body is jumping straight into a workout without helping your body transition into exercise-mode. Check out some warm-up routines here.
Use proper form. Be sure that you’re using proper form while lifting weights, using equipment, and performing any other exercises. If you’re not sure how to use certain equipment or perform a certain exercise, don’t be afraid to ask a personal trainer at the gym. There are also a lot of helpful demonstration videos on YouTube you can watch to make sure you’re using proper form.
Ice bath. If you’re prone to muscle soreness and tenderness after a good workout, try taking an ice bath when you get home. Ice baths can help prevent inflammation before it starts.
Eat. Make sure you are getting the nutrients your body needs for muscle recovery. You need healthy proteins, carbs, and fats to help repair and maintain muscles. You can also try eating some healthy foods that naturally reduce inflammation, like tomatoes, olive oil, leafy greens, and cherries.
Treat Sore Muscles
Sometimes soreness can’t be entirely avoided after an intense workout. Here are some ways to help reduce that stiff, achy feeling if your muscles are already sore:
Keep moving. Use those muscles! Soreness actually increases when you don’t use the muscles that have been exercised. While you should avoid any vigorous activities that cause pain, sitting on the couch all day with little movement can actually increase the swelling and cause the soreness to last even longer. Try doing some light stretches to help your muscles recover faster.
Massage. Gently massage your sore spots. Massaging provides a feeling of instant relief and helps ease pain and tenderness. You can also try using a foam roller to massage any sore areas. Both techniques are known to enhance muscle recovery after physical activity.
Ice. Use an ice pack wrapped in a towel and apply to your sore spots. Be sure not to apply ice directly to your skin as this can cause irritation and damage to your skin tissue. Use an ice pack for short periods of time, several times a day. This should temporarily numb some of the pain and reduce swelling.
Don’t let sore muscles hold you back from exercising! With proper preparation and recovery techniques, you can significantly reduce or even prevent soreness from ruining your day.
How do you treat sore muscles after a workout? Let us know in the comments below!
After a long day at work, it is natural to feel soreness and tightness in your muscles. If left unaddressed, muscle tightness can lead to postural misalignment and decreased range of motion in joints. It is therefore important to learn how to loosen your tight muscles.
How to Loosen Tight Muscles
1. Use Heating Patches
You can use heating patches to loosen your tight muscles and they work by reducing inflammation. Just be sure to follow directions on the package. As heating patches are mostly sold over-the-counter, you can buy them conveniently. Electric heating pads are also available today, which work quite effectively, but take care to not sleep with a heating pad.
2. Increase Your Magnesium Intake
Magnesium promotes muscle relaxation. You can find many fruits and veggies rich in magnesium. Bananas are a great source of magnesium, and so are peanuts, spinach, almonds, and brown rice. Alternatively, you can take magnesium supplements to increase your magnesium intake, which in turn will help loosen tight muscles. Be sure to talk to your doctor before taking any supplement.
3. Try Muscle Tension
All you have to do is squeeze and release your muscles to improve blood circulation to the area, which also helps relieve soreness.
Start by squeezing the deltoid muscle on one of your arms. Maintain the pressure for about five seconds, and then release the pressure. Be sure to keep your arm in a relaxed state to avoid causing any stress to surrounding muscles. Do it for about five minutes and then move to another muscle.
4. Try Stretching
Stretching your muscles before and after any physical activity helps make it flexible. Stretch each muscle group for at least 30 seconds for good effects. You can try the following stretches:
- Roll your foot and ankle in circles. Be gentle with your movement.
- Stretch your calf muscles by pulling your foot in your direction and then pointing your foot back down.
- Lift your shoulders up towards your ears and roll them back and around.
- Stretch your neck by leaning your head to each shoulder for 15 seconds.
5. Practice Meditation
Meditation is a great way to reduce muscle tension. It reduces mental stress to make you feel good physically. If you are concerned about how to loosen tight muscles after a busy day, you can try meditation during the evening hours.
- Find a quiet place to meditate. You can lie flat on your back or sit with your legs crossed.
- Be sure to release your stress and visualize your muscles becoming loose.
- Pay special attention to your breathing as well.
6. Do Myofascial Release
You can use a hard foam roller to do myofascial release on your own. This therapy helps the targeted muscle as well as the tissue to relax.
- Get a foam roller, place it on the floor right beneath your tight muscle, and put your body weight on it.
- Then, slowly roll your body from end to end until your muscle becomes loose.
7. Do Massage
How to loosen tight muscles? You can have a professional massage done to loosen your tight muscles. Only let experienced massage therapists work on your body because they know how to locate and manipulate different muscles as well as connective tissues. Both deep tissue massage and traditional Swedish massage work great to relieve muscle tension. Sometimes, you can also try a self-massage for relief:
- Simply sit in a comfortable position and apply some oil on your sore muscle.
- Use your hands to massage the area. Let your hands glide across your skin in a gentle way. You need to stimulate the full length of the muscle.
- Keep looking for pressure points and apply firm pressure to get good results.
8. Hang Upside Down
It may be a rather unconventional way to loosen your tight muscles, but it is really effective. By letting gravity do its work, you can get in a deeper state of relaxation.
- Find a bar and wrap your knees around it.
- Then, let your torso and arms hang towards the floor.
- Just hang for a minute only, because staying in this position for long can lead to accumulation of blood in your head, which is not healthy.
9. Spend Time in Sauna, Bath, and Steam Room
You can take a hot bath or spend time in a steam room or sauna to feel relaxed. These options work by increasing your core body temperature, which in turn increases your blood circulation. With increased blood flow, all muscles in your body will receive more nutrients and oxygen. Spending only 10 minutes in the bath, steam room, or sauna can work wonders for your muscles.
- If you have an injury, be sure to apply some ice after a workout before you take a hot bath.
- It is even better to perform some stretching exercises while in the bath.
10. Try Acupuncture
If you are wondering how to loosen tight muscles, try acupuncture. Acupuncture is an ancient Chinese treatment that works great to help relax your mind and body. The trained acupuncturist knows about the pressure points and can focus on these points to help loosen your tight muscles.
Muscles become sore when they are used too much. When muscles work hard, they become tense and contract. After working hard, muscles need time to recover and stretch before being used again.
The soreness that people experience after exercising is often experienced in the muscles that are strained or stretched for an extended period of time. The buildup of lactic acid in the muscles also contributes to soreness. This is especially true for people who take part in sporting activities like running or cycling because these activities require a lot of use from the large leg muscles which produce more lactic acid than other muscle groups.
The feeling of soreness can be both good and bad for your body depending on the severity and length of the pain, but it’s most commonly associated with injury or incorrect exercise techniques. Some people experience
How to Prevent Muscle Soreness During Exercises
Exercise is an excellent way to maintain good health. One downside of exercise, however, is that it can lead to muscle soreness. If you want to know how to prevent muscle soreness during exercises, then read on for some great tips.
One way you can prevent muscle soreness is by exercising regularly. This doesn’t mean that you need to do the same workout every day, but find a routine that works for you and stick with it so your body becomes accustomed to the movements and does not experience as much soreness during workouts.
What Factors Affect the Duration of Muscle Soreness?
To answer this question, one must first understand what muscle soreness is. Muscle soreness is a temporary type of pain that occurs after strenuous exercise. Exercise-induced muscle soreness has been studied for many years and researchers have found many factors that may affect how long it lasts.
Some researchers have found that the intensity of the exercise, the type of exercise, or genetics can all affect how long it takes for muscle soreness to dissipate. Other factors might include age, sleep quality, diet, hydration level, and weather conditions.
What Are the Best Ways For Reducing Muscles Pain Post-Exercise?
Muscles pain post-exercise is a common occurrence in people who exercise regularly. It occurs from a number of reasons, such as a change in exercise routines, intensity of exercises, and type of exercises.
Some of the most effective ways to reduce muscle pain after an intense workout are: ice therapy, massage therapy, and stretching.
Ice therapy helps to reduce inflammation by constricting the blood vessels near the muscles. Massage therapy removes lactic acid from the muscles which can help to relieve soreness and decrease recovery time. Stretching helps to lengthen tight muscles that have been shortened from intense workouts.
The Importance of Wrapping It Up With a Cool Down
The one aspect of a workout that is often overlooked is the cool down period.
This post will detail the benefits of using a cool down and offer some sample exercises.
A cool down can help to ease soreness, remove lactic acid, and prevent injury.
It also helps athletes mentally prepare for their next workout with a sense of accomplishment.
It’s easy to remember to do a warm-up before your workout, but it’s important not to forget about the cool-down after your session as well!