Experiencing muscle pains after workout is normal, but sometimes, the soreness stretches on longer than it should. It becomes a barrier in your daily engagements, and it stops you from participating in more activities. Even your social life can suffer. In addition, it becomes a reason for you to quit the next workout even before you start. The good news is, it doesn’t have to affect you so badly. There are techniques to reduce muscle soreness after working out. You’ll eventually feel that your muscles are ready for another round of workout session in no time.
You experience muscle pains due to tension in muscle fibers. It might be because you’re utilizing the same muscle groups excessively or perhaps straining or spraining a muscle or two from a rigorous routine.
Here we compiled 9 sure-fire ways to help relieve muscle soreness:
1.Pre-Workout Dynamic Stretches
Warm up includes a great deal of stretching as it prepares the muscles that will do the work. When you’re doing stretching involving the muscles in a static and active pattern through a wide range of motion. It helps you ease into the different positions gently in the beginning. It also assists you in increasing the intensity all throughout your training session as oppose to sudden vigorous routine without any warning, which may alarm your muscles. This is a preventive measure to help minimize the pain that you can anticipate after.
2.Post-Workout Static Stretches
Static stretch is when you hold a stretch for longer period, say 30 seconds to a minute, at a time when the body is at rest. Dynamic stretches, on the other hand, are done in motion. This doesn’t mean that you have to forego dynamic stretches, since they are also necessary. However, it’s best to do static stretches post-workout. When you do these kinds of stretch, your muscles are slowly lengthened, giving them enough time to reach a certain flexibility level. They relieve your muscles of built up tension, allowing more oxygen flow to reduce the pain.
3.Bein Motion – Slowly
If your muscles feel sore, it’s better to keep moving than sit around and stay still. Being in total rest will not help you heal faster due to reduced blood flow. Be in constant motion but slowly and carefully, so your muscles won’t be strained. Slow movements will also aid in increasing blood flow for pain relief.
Have at least eight glasses of water every day – as we’ve all been told again and again. Dehydration will just delay the recovery of your muscle pains. Make sure that you avoid drinks that will make you dehydrated such as those with caffeine and alcohol content. Water is still the best way to go!
5. Drink Cherry Juice
Aside from making sure that you get your daily dose of H2O, cherry juice is also highly recommended after you work out. It has antioxidants called anthocyanins. According to studies, anthocyanin helps reduce inflammation.
6.Hot & Cold Technique
Alternation in temperatures improves blood circulation and aids in relieving pain in your muscles. If you feel like going in an ice bath, do so. If this is so much, patting ice pack on your sore muscles for 15 minutes will do.Afterwards,use a heating pad for another 15 minutes. Do this rotation one more time, at least.
7. Warm Shower
A warm bath does not only sound relaxing after an exhausting exercise. It can also alleviate muscle tension and boost circulation for a better flow of nutrients and oxygen to your muscles.
Form roll is a type of massage that uses a foam roller directed at the sore points to relieve them of pain through a technique called facial release technique. This is something that you can do yourself. Apply pressure that is just right for you to the trigger points then break up the knots, timing it as you like. This will also allow proper blood circulation to the muscles.
A full-body massage sounds perfect any day but even more when your body feels sore after exercising. A proper massage relieves tension and improves complete circulation. When sufficient oxygen and nutrients are delivered to your muscles, it helps reduce inflammation and speed up recovery time. Also, why not treat yourself for a job well done!