When trying to cope with muscle soreness and pain after exercising, there are a few remedies possible to employ. If you are starting exercising or haven’t done so in awhile, there is likely to be soreness and pain. The body needs time to recover. Fatigue and pain can be normal, but if it is sustained or accompanied by weakness, fever, or breathing difficulties, more care is needed by a doctor. Below are a few tips for personal support during times of pain.
After a workout, keep moving; this is a true way to avoid soreness. Go slowly such as taking a bike ride or walk will help speed up your recovery. Just like warming up or stretching, using your muscles helps you to avoid the buildup of lactic acid and keeps your movement fluid. Take a little walk after your run. Do a few standing jump-ups after weight training. Or simply pace back and forth to keep your muscles warmed up and let them cool down slowly.
Use an Ice Pack
If you have muscle swelling or joint pain, sometimes an ice pack can do the trick. Wrapping the ice pack in a thin towel and placing it on sore muscles for 15 minutes can really help. Heal packs can also alleviate pain where there is no swelling present. This will boost circulation.
If you’re not the type who likes the mess of an ice pack, getting an ice/heat massage ball is the best way to go. It includes a specially formulated gel insert that keeps the ball cold (or hot, if you want) for a longer time. It’s a lot more convenient since you don’t have to deal with the dripping water and the overall mess.
Stretching after a rigorous workout can prevent sore muscles. Before exercising, be sure to warm up your body by simple stretches and calisthenics like arm swings, marching, squats, or slowly walking and then picking up your pace. Stretch all muscles you will be using to best help your muscles recover. Warming up can also help you to prevent pulling a ligament, tendon, or muscle during a workout.
OTC Pain Meds
There are ways to ease your pain using non-opiate-pain-killers. Sometimes when natural remedies are not enough, certain medications such as Advil and Tylenol can ease this. Topical pain treatments can also be applied directly to the skin to help aid this healing process. These use menthol, or other oils, and can reduce the risk of side effects that are associated with any oral medications. Use caution however when they are applied as skin must not be broken or irritated as this can make things worse.
Muscle soreness is normal and after a workout means your muscles are stretched and slowly are growing in strength. Use your muscles with an activity that is light after pain to help keep your body tuned to exercising. This can also speed up lactic acid that builds up in your body.
Take a Warm Bath
The warmth helps to loosen muscles and boost circulation by providing temporary relief. Epsom salts can aid as a soak and the magnesium in them helps to loosen and relax tight muscles. Warm baths can also have a detoxing effect like a sauna that helps you to release toxins that may have built up in your muscles after exercise. Besides that, it helps promote a restful sleep, which is also a very good way to recover after an intense workout.
Pineapples or Tart Cherries
Bromelain is an enzyme in pineapples and has anti-inflammatory properties. Cherries or cherry juice also have this property and can significantly reduce inflammation in the body. Supplements containing bromelain can be purchased at health food stores or online as well.
Staying hydrated is so important to you before, during, and after a workout. It decreases muscle soreness and inflammation. Water is always the best choice, but if you have been excessively sweating, sometimes electrolytes and sodium need to be replaced through a sports beverage or electrolyte powder. There can be many good choices of these including some natural brands with only minerals and vitamins included.
Take an Ice Bath
After significant workout, a cold bath can actually do the trick as well. This can be used instead of a hot bath and vice versa. This staves off muscles soreness that can set in the next day. It decreases inflammation and helps ease the pain.
Muscle pain and be the body’s way to say you really need a time-out. Taking this short break from working out can give your muscles this time to heal. Resting is the body’s way to repair and recover and allows you to be able to restore energy for the next big workout.
Remember that sore muscles are perfectly normal and are the body’s way of strengthening. Muscles ache and cause pain because of tiny tears in the fibers and connective tissues. This condition can easily be remedied in normal and natural ways without using harmful drugs and risking their side effects. The good news comes that after you get accustomed to a new sport and exercise, there will be little to no soreness experienced. In the meantime, use these helpful remedies to help alleviate your pain and soreness.