I know, sore muscles are the worst, but that’s no reason to stop your workout regime. That’s why I made the list below, to help you quickly relieve the unbearable soreness. No need to fret – as you exercise, with time, soreness slowly vanishes. But don’t make the same mistake I did and stop completely for a few days. OMG – the pain just won’t go away! Consistency is crucial and the following fixes I’ve prepared for you will help you stay on track.
1. Heat therapy
A great remedy for sore muscles is applying heat right after you exercise. It’s great because you can easily do it at home using some wet towels. Hint: heat up some water in an electric kettle and pour it over a towel (mix it up with a little cold water to avoid burning yourself).
Another way you can do this is by getting in the shower. Another hint: an even better way to relieve muscle soreness while you’re in the shower is to use the hot-cold technique – run warm water on your muscles for a couple of seconds, then change it up with cold water, and so on for a couple of minutes.
This is one of the most basic techniques. Throw away any factory made drinks – water is the most basic and most important hydrating element. If you find that you’re sweating a lot, a good thing to drink would be sports drinks that contain electrolytes.
3. Foam rolling
Foam rolling has been very popular lately, and for a good reason. Although it is widely used in pilates or physical therapy, it is also good for doing stretches that help relieve muscle soreness. Plus a basic foam roller is not expensive, so anyone can afford this pain reliever.
4. Eat a little protein before your workout
Protein gives our bodies enough amino acids to rebuild and maintain muscles damaged during workouts. It’s a good idea to consume protein after your workout too, so your body has enough fuel to continue the process.
5. Always Warm-Up
Never, I repeat, never start a work out without at least 10 minutes of warming up. I know you want to get to the fun, energetic part right away, but if you want to be able to get out of bed the next morning, spend a little time doing some stretches. Believe me, your muscles will thank you for it.
6. Drink Chocolate Milk
Finally, something you can indulge in! According to research, chocolate milk is an exceptional remedy for muscle soreness because it helps speed up the process of recovery. Now this doesn’t mean that you should over-indulge. Seriously! Stop! Don’t throw away all your progress up until now. Instead what you can do is make a healthy alternative to chocolate milk such as this one from Creative Healthy Family.
I know, the most awaited moment of a workout is the moment of sitting down – at least for me it is. But the thing is, movement helps generate more blood flow throughout the body, which in turn helps regenerate our muscles. Don’t do heavy exercise here, a simple activity such as taking a walk is all you need. Make sure to really make it light exercise in order to avoid doing more damage to your already sore muscles.
8. Wear a pressure garment
Pressure garments can help you avoid dreaded post-workout pains and help you get a speedy recovery. Compression garments constrict your muscles and reduce the amount of fluid buildup, thus decreasing any swelling and pressure.
9. Get a massage
Okay, I know you’ll enjoy this one the most. And for anyone who gives you a hard time for going to get regular massages, just tell them it’s backed by science – it’s tried and tested and it is indeed effective because it reduces inflammation and promotes regeneration of your muscles.