If you're like most people, you probably experience some level of muscle soreness after a workout. This is perfectly normal, but it can be quite uncomfortable. In this blog post, we will discuss 10 science-backed tips to help get rid of sore muscles quickly! You are already doing many of them, but we hope you can pick up a few new ideas below!
1.) Make rest a priority
Rest is important. When you work out, you are actually causing microscopic tears in your muscle fibers. This is what leads to the pain and stiffness that you feel the next day. Your body needs time to repair these tears, and this process is aided by rest. So make sure to take it easy after a workout and allow your body to recover.
2.) Ice is always nice!
Apply ice to the affected area. This will help to reduce inflammation and pain. Do this for 15-20 minutes at a time, several times per day.
3.) Heat is nice too!
Take a hot bath or shower. The heat will help to relax your muscles and ease the pain, not to mention, it may help you drift off into a deep sleep!
4.) It's easy to get dehydrated, so don't!
Drink plenty of fluids. This will help to prevent dehydration, which can make muscle pain worse.
It's easy to forget to keep sipping while working out. Dehydration, even a little bit can cause muscles to ache.
5.) Haul that foam roller out of the closet!
Stretch or foam roll the affected muscles. This will help to improve range of motion and reduce pain. Even if it hurts, make sure to walk out and stretch those sore muscles.
6.) The best tip yet, and it's science based so you can indulge guilt-free: Get a Message!
Yup. This can be quite helpful in reducing muscle pain and stiffness.
Massage can help to improve range of motion which may keep you from more injury in the future. Massage can help to reduce inflammation by increasing blood flow to the muscle.
7.) Spray on some AbsoluteAid Pain cream!
While some will tell you to take an over-the-counter anti-inflammatory medication to help reduce inflammation and pain, we recommend rubbing in some Absolute Aid Pain Cream. Science is continuing to study the effects of CBD on pain and the results have been nothing short of amazing!
8.) A hot water bottle on the area can do wonders!
Apply heat to the affected area. This will help to improve blood flow and reduce pain. Heat improves blood flow by relaxing tense muscles, not to mention helping with all-over body relaxation.
9.) A glass of cherry juice after a workout, who knew?!
An 8-ounce glass of cherry juice has been shown to be effective in reducing muscle pain after exercise. If you can handle it, the tart cherry juice has more antioxidant power.
10.) Don't forget your protein drink after your workout, it really does matter!
Make sure you are getting enough protein. Every athlete knows how important protein is for muscle recovery and growth. Pick your favorite type of protein and know that it not only builds muscle but will help you repair sore muscles too. The quicker you can get protein in your body post-workout the happier your body will be.
So, keep putting good things in your body!
There are many different supplements that can be helpful in reducing muscle pain. If you haven't already, give omega-three fatty acids, magnesium, and turmeric a try. These are the top three for reducing muscle soreness.
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