Working out is a great stress reliever and very beneficial for your well-being. However, post-workouts tend to be less enjoyable if the muscles begin to feel sore. Fortunately, there are several ways in which you can quickly relieve muscle pain and continue your daily routine. Don’t let muscle pain ruin your further motivation to pump iron but check out these pro tips for alleviating muscle pain after a workout.
Stretching is the best medicine
Tiny injuries in the muscle fibre and connective tissue are responsible for muscle pain and soreness that you experience after a workout. Stretching immediately after you’re done exercising is just as important as warming up before the workout.
Pre-workout marching and arm swings are essential if you don’t want to pull a muscle during exercises. Spend the last 10 minutes of your workout routine stretching. That way, you’ll prevent sore muscles. However, don’t overstretch them when they feel tighter than usual because that can be counter-effective.
Try heat therapy
Your muscles will feel much better after a warm bath. It has therapeutic effects on sore muscles because it relaxes and loosens them when they’re tight. On top of that, heat therapy with a warm bath will boost blood circulation, which always has soothing effects. Jumping into a hot sauna is another good idea. A hot tub can have even better effects as it provides a higher temperature for the body to relax in.
Have a massage
Massage is essential after a workout because it’ll help you release tension from your muscles and connective tissues. Massage sticks and foam rollers can help move the build-up fluids in the muscles. Start with softer rollers first, and only use firmer rollers when you’re ready for more intense pressure. Alternatively, you can also invest in a quality muscle massager that will have therapeutic properties and quickly alleviate muscle soreness. A muscle massager will also ease muscle spasms, stiffness and fatigue.
Take ice baths
Aside from heat therapy, ice baths can be very good for releasing tension in the muscles post-workout. Immersing yourself in cold water (8-15°C/46°F-59°F) for 5-15 minutes will help relieve the muscle tension quickly and more effectively. Experts recommend ice baths immediately after a workout before the inflammatory process begins. Improve your muscle performance and prevent delayed onset muscle soreness by immersing yourself in an ice bath after every workout.
Cardio exercises help
To make your muscles feel less sore after a workout, engage in gentle movement, and cardio exercises the next day. Even if your muscles begin to sore more than usual, it’s not good to spend an entire day in bed. You need to move, go for z slow walk, swim, or do resistance training. Stay away from intense training and make your blood move by engaging in moderate activities. Even though pain killers may be your next thought, they will only be a temporary solution that can affect the muscle rebuilding process. You’ll want your muscles to grow bigger and stronger, and pain killers won’t contribute to that.
Feed your muscles
Aside from massages and baths, the food you eat is also essential for muscle recovery. Food rich in protein should be the main part of your diet. Casein protein will feed your muscles and offer them the needed recovery during the night. Add some casein protein to your evening meals to make the most of its benefits throughout the night.
Feel free to take protein powders because they can help your muscles grow and make your exercises more effective. Water is just as important as food. That’s especially true during the workout, as your body will release plenty of fluids through sweating. Make sure you always have a bottle of water with you to refresh and rehydrate your body.
Get enough shut-eye
Muscles need to recover after a workout. That’s why your body will benefit a lot from a good quality sleep. 6-8 hours of sleep is essential for the body to recharge and the muscles to recover from an intense workout. You’ll want to improve your athletic performance in any way possible and keep the muscles strong and growing. Well, enough sleep during the night will offer the best foundation for building a healthy and effective workout routine that won’t result in sore muscles.
Final thoughts
Post-workout muscle soreness is a common problem for many athletes who don’t know the right way to manage their workouts. If you’ve ever experienced post-workout muscle pain, you know how demotivating and frustrating it can be. Therefore, if your muscles ever feel sore after a workout, follow the tips that we’ve provided.
Hot and ice water immersions, massages, stretches, light cardio exercises, hydration, protein-rich food and enough sleep are essential for relieving muscle soreness caused by intense workouts. If the soreness continues even several days after you’ve implemented the previously mentioned tips, consult with your doctor and make you haven’t suffered a severe injury.
