Muscles experience micro-tears when exposed to force, causing them to become stronger and grow. In return, fluids in the body concentrate in the area to build new cells and heal the damaged ones. This can cause discomfort, normally known as muscle soreness. Muscle soreness happens mostly 12 hours after working out, which indicates your muscles are getting fit. The only issue with muscle soreness is that it is painful and affects mobility. Even though you cannot prevent muscle soreness after a workout, there are ways you can reduce the pain and speed up recovery. Here are seven simple tips for pain relief and recovery.
Stay Hydrated
Dehydration can be a huge issue in muscle recovery. That is why ensuring you are properly hydrated before and after exercise is crucial. The rule of thumb is to take at least eight glasses of water daily and add more if you exercise. Dehydration increases the intensity and longevity of muscle soreness. So, ensure you are properly hydrated.
Take Pain Relievers
Another effective way of relieving pain from muscle soreness is using pain relievers. For instance, CBD patches for pain help alleviate the pain, even though they don’t speed up recovery. Additionally, topical ointments contain ingredients that cause numbing and cooling. Therefore, the coolness can override the pain, bringing relief.
Warm Up Before Workout
People begin with aerobics before switching to intense exercise to ensure the body is ready. So, take at least fifteen minutes to warm up and stretch the muscles. Do aerobics to increase blood flow to your muscles. Warming up before exercise reduces the likelihood of injuries and promotes the process of muscle rebuilding.
Consider a Massage
Massaging your muscles after exercise is advisable to remove the tightness that causes soreness. It helps the muscles relax and promotes blood flow in the sore parts. A massage also promotes fluid distribution, which helps boost muscle recovery.
Eat Well
Proteins are also known as bodybuilders because they help build the body. You need them for muscle repair and carbohydrates for energy. Therefore, ensure your body is fueled by eating a balanced diet. Ensure your meal has enough vitamins, proteins and carbohydrates to keep you pumped up.
Rest Enough
It is also advisable to take it slow with your workout and increase the intensity as you exercise. That also goes the same for rest. Begin your rest the same way you started from warm-up to ensure your body relaxes. Cooling down the right way prevents fluids from flooding the joints and muscles. Furthermore, cooling down slowly helps return the heart rate to normal.
Keep Moving
Exercising may seem like the worst idea when your muscles are sore. However, believe it or not, keeping on moving is the best way to speed up muscle recovery and reduce pain. Light activities like stretching and yoga improve blood circulation to the sore areas and improve the body’s ability to remove chemicals and waste that cause muscle pain.
A Take-Home Message
Muscle soreness after a workout is uncomfortable and painful. Therefore, it is crucial to have remedies to reduce the pain and speed up recovery. These tips will be helpful the next time you are working out.