How to Fix Sore Muscles: 06 Quick Relief Tips

The pain that comes with sore muscles is almost intolerable and hard to bear. It is a very unpleasant and uncomfortable feeling to have and will most definitely affect your daily activity because of the restricted movement that comes with the pain. 

Having a sore muscle means that you must have exercised intensely or rigorously which affected your muscles. It’s the consequence of your intensified workout routine, it is your body’s way of telling you that you pushed too hard or did something you have never done before. If you are looking for tips on how to fix your sore muscles, you are at the right place. You do not need some lab based drug test but only the tip I will be sharing with you in this article.

What causes sore muscles:

Most times, when you have a sore muscle it means you must have done some physical activity or a workout routine and the pain indicates that you have done damage to your muscle tissue due to the intensity used to do the exercise.

Many people in sports have said that this damage happens when a lot of pressure is put on the muscles which causes a micro-tearing which you begin to feel the pain 12-24 hours after your exercise.

Sometimes the soreness might have been a build up of a little micro tear of your previous exercise that has not yet manifested into pain, while other times it might be caused by you going for a workout that is very intense which you have never done before, which can damage your muscle tissues.

Home remedies you can use for sore muscles:

It is at least 4 to 5 days for a sore muscle to heal, but if you still feel pain after 5 days, try out these home remedies.

Use Apple vinegar: Apple vinegar is good for sore muscles. It has alkalising in it and is also an anti-inflammatory which is good for easing pain and repairing wounds. You can apply it in the area where you feel the pain or drink it after you have added it to a cup of water.

Take or increase your intake of cherries: Apart from the fact that fruit cherries are rich in nutrients, minerals and vitamins, it also has anti-inflammatory and antioxidant properties.

The high presence of polyphenols, which help to fight against tissue damage and inflammation in the body, will help you with the soreness in your muscles. You can eat it as it is or make it into a juice or add it as one of the fruits you use to make your smoothie.

Soak or bath with Epsom salt: One thing about Epsom salt is that when used it relaxes the muscles and eases whatever discomfort or pain you might be feeling at that moment, especially pains in the skull, neck, back and shoulders.

According to research, Epsom  salt helps to reduce inflammation in internal organs like a tear in  muscle tissue. You can mix the salt in  warm water after which you bathe or soak yourself in it.

Use Essential oils: Essential oils also help with sore muscles, though not all of them, but oils like lavender, rosemary, ginger, peppermint, black pepper, sweet marjoram, German chamomile and lemongrass which are very effective for joint pains.

Peppermint oil, most especially, is said to have anti inflammatory properties in them and is most recommended for use when you have a sore muscle.

Apply the oil to the affected area at least two to three times a day. You can also put it in a small container, so if you have the need to apply it to the affected area, it will be within your reach.

Use mushroom extract: According to research, cordyceps mushrooms have a way of making the cells clean, which flushes out the waste from the body, making it easier for sore muscles to heal. Get a cordyceps mushroom. You can make a soup from it, eat it like that or turn it into juice and get help with your sore muscles.

Take coffee: Apart from it being your favorite drink when you wake up in the morning, coffee has some properties that help muscle soreness. It blocks adenosine, which is something the body releases whenever it gets injured. This blockage aids in healing muscle soreness. Just two cups of coffee and not more than that to help you out with your sore muscles. Make sure you don’t take too much of it and take it in moderation.

6 quick relief tips for sore muscles:

Fixing sore muscles is not some lab based drug test. You have to sallow to feel better, you have to avoid things and follow some steps to treat your sore muscles, all of which will be listed below.

Ease up on your physical activity: Having a sore muscle does not mean you can not be involved in physical activity or exercise. While you are recovering, you could engage in a less intensified workout routine that won’t put a look of pressure on your muscle tissue, which will avoid causing  damage to your muscle.

You can engage  fast walking or just trekking to your destination if it is trackable, biking, swimming, yoga or simply just stretching. It is more recommendable to stretch during this time as it brings quick relief to the pains in your muscles.

Using ice cold and using a heating pad: Use ice to reduce the swelling and flow of blood on the affected area while the heat pad opens up the blood vessels, thereby flushing out the inflammation of the sore muscle, reducing the pain and making it heal faster.

Go for a massage: Getting a massage is another way to fix your sore muscles. Massages when gotten increase the circulation of blood in the body, which in turn increases the presence of mitochondria, a hormone known for repairing cells and helping them to function well.

It also reduces inflammation because of the increase in blood flow. Massage will also help you relax and reduce the tension in your body, which also helps with  sore muscles.

Use muscle/foam rollers: The use of foam rollers helps to reduce the tension which is built up in the muscles and your body becomes more flexible. It also helps to repair muscle tissues which enables healing.

According to research, using a muscle roller for 20 minutes just after doing your workout routine may reduce how tender or soft the muscle might be and reduce the possibility of having a sore muscle.

Wear a compression garment: Putting on a compression garment after exercise for 24 hours can heal sore muscles quickly and reduce DOMS. This garment is made to circulate and increase blood flow and also hold muscles, which aids sore muscles to heal faster.

Compression garments come in different types, which are leggings, sleeves and socks. According to  research done in 2017, the compression garment, due to its ability to constrict muscles, stops fluid from building up after exercise and also removes an enzyme known as kinase from your body which causes ache.

Get enough sleep: Sleep is very important for humans so that we can be able to function well. It is by sleeping that we rest our body, brain and mind while being revitalized to continue our normal day to day activities when we wake up.

That’s why it should come as no surprise to you to know that sleep can help with a sore muscle. Not having enough sleep can cause inflammation, which in turn makes it harder for your sore muscles to heal. Just make sure you get enough sleep to help your sore muscles.

Other things to do to fix a sore muscle:

  • Tie your injury with a cloth. You can tie it up to hold the muscles together so that the tear can heal faster. You can leave it tied up for a week.
  • To reduce the swelling, raise wherever you had that injury above or at your heart.
  • Don’t use that injury area fully. You can make partial movements with it but do not put pressure on it.
  • Go see a doctor if the pain is unbearable, if you are feeling dizzy, if it is making it difficult for you to move, if it becomes more painful anytime you exercise, if the swelling is reddish and if you feel pain all over your joint.
  • Apart from using ice packs, you can also have a cold bath.

It’s important you know your limit when exercising. Do not go overboard with it to avoid tearing your muscle tissues. Try workouts that are suitable for your body. Not all sore muscles are related to exercise or working out. Some might be due to a medical condition. That is why it is advisable to see a doctor if the pain and discomfort persists after a few days. Do not take any OTC drugs with a prescription from your doctor.

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