20 Oct What Helps Muscle Soreness Go Away
Here are 7 Ways To Help Improve Muscle Soreness
Pulling up sore after a gruelling workout is not pleasant, but it also is one of the main excuses people use in skipping the next session, especially if exercise is new to them. For me, feeling a little tight and uncomfortable means I know I really pushed my body a little harder than usual and got the most out of a workout! It is almost to be expected when you first get back into it. The key is to ease into your training while at the same time listening to your body and also understanding that movement helps.
To help with the sore muscles and provide you with a little relief, here are my top 7 tips.
1. Move more
Movement builds energy and enhances recovery. It might be the last thing that you want to do, but moving more will help avoid stiffness by getting the blood flowing back into your muscles. A low impact session, some yoga or a gentle walk the day after an intense workout can help improve your circulation and wake your body up.
2. Stretch it out
Its a good idea to spend a little time to loosen your muscles and mobilize your joints before you workout. This is particularly important for women and will aid in recovery while also helping elevate some of the pain. Make it a habit to spend 10 minutes stretching straight after an intense session to help aid in the recovery.
Drinking water is one of the simplest things you can do to ease sore muscles after a workout. If you are dehydrated and there are not enough electrolytes in your body, your muscles will become tight and very tender.
4. Up your protein
Increasing your protein intake especially on the days of an intense workout will help feed your muscles. Not only will this ease sore muscles, but it will also reduce inflammation. Great natural sources of protein are foods such as lean meat, fish, nuts and quinoa.
5. Use a roller
It’s not realistic to go and get a massage every time you pull up a little sore after a workout, especially if you are taking part in our challenging Online Bootcamp. A foam roller is the next best thing! It will help increase your blood flow to the muscles through the applied pressure. If you haven’t a great deal of time to settle in and pamper yourself, focus on the areas of the body that need the most TLC.
6. Apply heat
Soaking in a warm tub at home is great for reducing stiffness and relaxing your muscles by increasing blood flow. Adding some Epsom salts will help relax your skeletal muscles. The magnesium content works to reduce lactic acid build-up in the muscles, easing soreness. If your pain is isolated, apply a heat pack directly onto the spot.
7. Pop an Omega-3
Omega-3 supplements help to reduce inflammation and improve blood circulation to sore muscles. It has also been found to reduce severe delayed onset muscle soreness (DOMS) and helps fight oxidative stress. If you are regularly feeling sore or tight in areas, try a omega 3 supplement and increase your natural sources of Omega-3 fats by eating oily fish such as salmon, cod or even sardines.
If you are new to exercise, muscle soreness may make a regular appearance until your body gets used to the intensity. For those of you who regularly workout, stiffness may be a welcome sign you are working at your max. Either way, just remember you need to give your body a little TLC, ease muscle soreness and allow recovery from those intense sessions to avoid any injuries. The key is to listen to your body and understand that movement does help.