Sore muscles and muscle pain aree normal after 2 days or right after an intense workout session. However, some people mistakenly believe that this pain is due to your workout session having a positive effect on your body. In fact, untreated sore muscles and muscle pain can have a negative effect on your body.
However, if you follow some rules or guidelines after heavy exercise, the pain of sore muscles can be reduced while the detrimental effects can be mitagated. In this article, we will discuss some guidelines to relieve sore muscles and muscle pain after exercise.
Foam rolling
Use a foam roll to massage your muscles after exercising. This helps reduce the delayed onset of muscle soreness (DOMS). Five rolls should be given to each of your major muscle groups like the calves, and work up to your upper body.
Use an ice bag
If the sore muscles and area of muscle pain feel warm when you touch it, apply an ice bag on it. Apply it for around 15 minutes. This helps boost blood circulation in that particular area and offers relief from the pain.
Massage with therapeutic cream
Massaging the sore muscles or area of muscle pain with some therapeutic cream can offer considerable relief. These therapeutic creams work better between workouts. There are numerous therapeutic creams available in the market, like the Muscle & Joint Therapeutic Cream by Jadience Herbal Formulas. This cream is considered one of the best therapeutic creams for muscle and joint pain.
Eat properly
Your body needs enough healthy intake of proteins to help repair sore muscles and reduce muscle pain. Even if you are on an intensive diet, make sure you are eating the proper amount of food after an extensive workout session. Protein rich foods are a plus.
Stretching
After heavy work out sessions, some stretching of muscles is necessary to reduce muscle pain and sore muscles. During exercise, your body muscles contract and the muscle fibers are shortened. So stretching helps you lengthen them after some heavy workout. Stretching also helps you become more limber.
Hydrate yourself
Your body loses a lot of water during and after a heavy work out as you sweat. This can leave you dehydrated. Dehydration, in turns, leads to sore muscles and muscle pain. Have a drink of water or an energy drink in between workout sessions or after exercising. This is absolutely necessary if you are working out or exercising in hot weather conditions.
Take a warm bath
Taking a warm bath right after exercising will help increase blood circulation and also help you relieve sore muscles and muscle pain. Using some bath salt during warm bath will also help make the process fast.
Light exercising
A lot of people stop exercising when they experience muscle soreness or pain. But it is better to shift to lighter exercises during this period. Shift back to heavy exercising when the pain and soreness is gone.
Swimming
Taking a swim right after heavy exercising can help relieve sore muscles and muscle pain quickly. Light swimming helps relax the muscles and stretches them enough to reduce muscle soreness and muscle pain. You can also take a dip before heavy exercising.
Walking or running
Some light running or walking after exercising will stretch the muscles properly and reduce muscle soreness. Beyond which, a nice walk is good exercise in and of itself.
Following these common guidelines will help you reduce muscle soreness and pain in no time. These are all proven methods and are regularly used by people who work out regularly or professionally.
Do you have any routine you follow to reduce and relieve sore muscles and muscle pain? Let us know.