Give these tips a try to treat sore muscles
An intense workout can leave your muscles feeling sore. Dealing with sore muscles can be challenging. The discomfort might make simple tasks like walking down stairs difficult. The level of soreness can vary based on the workout type and intensity, ranging from mild to quite painful. There are a few things you can try to accelerate the recovery process and support muscle repair and growth. Here are ways to alleviate sore muscles and tips to prevent post-exercise soreness.
Incorporate foam rolling after performing intense exercises to alleviate muscle soreness and enhance muscle recovery. Research indicates that using a foam roller post-exercise could have a positive impact on both muscle strength recovery and the reduction of muscle pain.
Staying hydrated is crucial for muscle recovery. This is because water helps keep fluids moving through your system, reducing inflammation, eliminating waste products, and supplying nutrients to your muscles. Recognizing dehydration can be challenging since you may become dehydrated before feeling thirsty. To stay adequately hydrated, it's advised to drink a substantial amount of water about two hours before exercising. During exercise, drink water every 15 to 20 minutes. For workouts exceeding 90 minutes, try to consume some form of electrolyte beverage to maintain hydration.
Research indicates that applying both moist heat and dry heat post-exercise could effectively alleviate sore muscles. Some research suggests moist heat is is more effective as it penetrates muscle tissues faster and aiding in healing. However, a steady application of dry heat at home can provide significant benefits to your muscles, with a reduced risk of heat-induced tissue damage. Combine both dry heat chemical packs and moist heat packs to achieve the best results. Moist heat packs tend to last for a couple of hours, while dry heat packs could last up to eight hours.
After an intense or long workout, kick-start your recovery by consuming protein and carbs within 30 minutes. Seek expert advice on the quantities best for you. Protein provides essential amino acids for muscle rebuilding. Meanwhile, carbs help replenish the fuel stored during exercise. Make sure to be consistent when it comes to consuming protein as it could provide a steady stream of amino acids to your tissues. It is also important to include fruits, vegetables, and legumes in your diet for essential vitamins and minerals that aid in healing.
Enough sleep is vital for your well-being, boosting cognitive functions, mood, and immune system resilience. It helps your body naturally recover from exercise, repairing tissues and consolidating skills. While immediate muscle soreness relief might not be instant, long-term benefits include enhanced muscle growth, strength, and athletic performance. Establishing a sleep routine aligned with your fitness goals is a proactive approach for overall health and better exercise results
While resting is important for sore muscles, that doesn't mean staying sedentary all day. Incorporate gentle activities like restorative yoga, swimming, or cycling, or a stroll around the neighborhood. You could even engage in mild resistance training. The goal is to refrain from intense workouts targeting the same muscle groups on consecutive days. Encourage blood flow to the sore muscles, delivering oxygen and nutrients essential for repair without causing additional damage to the muscle tissues.
