Starting a workout program can be a challenge for many people. Setting goals, scheduling to exercise, and creating a balanced routine are hard enough, but muscle soreness that comes after the regimen makes it even harder to stay on track.
Indeed, after engaging in some strenuous physical exercises, especially a workout new to your body, it is common to experience this type of muscle pain. However it is not advisable to drop out an exercise routine due to this challenge; instead, you should consider ways on how you can relieve muscle pain.
Although muscle soreness can’t be eliminated entirely, it can be controlled if one engages in proper post-workout recovery protocols.
How to relieve muscle pain from working out:
Hydration is essential before and even throughout your workout to decrease inflammation, cramping, and muscle soreness after the exercise.
Biologically, muscle cells need plenty of water. Therefore, when it comes to recovery and relieving soreness, dehydration is one of the biggest enemies. The roadmap to eliminating this challenge starts by drinking about 20 to 25 Oz bottle of water each hour during the exercise.
If your fitness regimen leads to excessive sweating because you’re working out vigorously or exercising in hot weather. You may want to also replace sodium and electrolytes by drinking sports beverages besides hydrating with water. Just after the workout, ice your body for about 30 minutes to reduce inflammation in your sore muscles.
Immediately after a workout, you need to eat a balanced diet to replenish the lost energy and repair worn out tissues. If you don’t eat, you may not have sufficient carbohydrate energy for the next workout. Besides, you will lack enough proteins to repair muscles.
Nutrition experts’ advice that those involved in rigorous physical activities should reach for tart cherries or pineapples to benefit from bromelain. It is believed that the bromelain compound present in these fruits have anti-inflammatory benefits. Which is comparable to those found in anti-inflammatory medications.
In a nutshell, eating a balanced diet is the key to relieve muscle pains and soreness after a workout program.
Engage in Blood Flow Improvement Techniques
Proper circulation of blood, especially around stressed parts of the body, improves the speed of recovery. It implies, therefore, that engaging in techniques that enhances blood circulation help relieves muscle pain after physical activity.
Fortunately, there are many ways to improve blood flow after a workout. Just to mention a few, it includes having a walk, comfortable bike ride, performing light stretching after each exercise, swimming, and wearing compression outfits among others.
It’s also important to mention that heat often helps with muscle soreness by bringing sufficient blood to sore areas and relaxing stiff muscles.
Heat can be applied easily to the affected muscles by taking a hot shower or bath for about 10 minutes in a hot tub, sauna, or by using a heating pad.
Immediately after a tough workout, icing your muscles can stave off inflammation. “Inflammation is one of nature’s defense mechanisms, but it works like a cast—it immobilizes you,” says Steve Edwards, former Vice President of Fitness and Nutrition at Beachbody.
“When you keep inflammation down, that area is free to keep moving, and movement promotes healing.” Like stretching, its effectiveness is up for debate. Some researchers have claimed that ice is only effective for injuries and not for run-of-the-mill soreness. But it’s a simple and safe option that many top-level athletes swear by.
“Unless you ice so long that you give yourself frostbite, there’s really no danger,” Edwards says. “It seems to really speed up healing without any adverse effects.”
Indulge in Massage
Doctors and massage therapists explain that body massage help reduces muscle soreness almost immediately. The practice involves many compressions, which help remove inflammatory and soreness-generating fluids out of the muscles.
Besides that, massage helps remove adhesions and tight or sore spots from the worked muscles. The best results are achieved if it is administered for at least twenty minutes after a tough workout. In most cases, having a friend or spouse to massage your muscles is often enough to relieve the soreness.
Alternatively, you can use a massage stick, electric hand-held massager, or a foam roller to achieve similar massaging effects. Massage is one of the best ways how to relieve muscle pain in back, calves, and other parts of your body that easily get sore after the workout.
Use Liniments to Relieve Muscle Pain
What to rub on sore muscles? There are several ointments that one can run on a sore muscle. To improve recovery as well as to eliminate the soreness. Most of these compounds work by increasing blood blow, relieving pain, creating a cooling sensation, or displacing raised levels of calcium.
Although your doctor will be able to recommend what is best for sore muscles. Popular remedies often available in pharmacy stores include Traumeel, Arnica rub, Tiger Balm, Magnesium oil, and Ben-Gay cream among others. Most of these compounds can be rubbed on the affected muscle areas immediately after the workout and for several days up to when the soreness subsides.