The road to a fitter and healthier body is paved with grueling workout regimes, efficient diets and a lot of sacrifices. One of these sacrifices comes in the form of muscle soreness that often accompanies exercise. If you feel sore after a workout, it means that you may have pushed your body harder than it’s meant to be pushed. An intense regime of working out often leads to your body putting undue stress on itself. In such a case, your muscle tissue can experience micro tears which leads to delayed onset muscle soreness. You can start to experience muscle soreness twelve to twenty-four hours after working out and it can last up to two or three days.
Some common symptoms of muscle soreness include:
-Stiffness in muscles
-Reduced range of motion
If you want a quick recovery so that you can get ready to hit the gym again, then follow these methods to get rid of muscle soreness.
1-Apply ice to the affected area
One effective way to get rid of sore muscles is to apply ice to that area. Applying ice will cool it down and help in reducing inflammation. Once the inflammation is reduced in that particular area, it means that your muscles are free to moving. Muscles that are not immobilized by inflammation heal faster. You can also ice your muscles before soreness sets in as a way to prevent inflammation from happening in the first place. While researchers have claimed that icing only works in case of soreness brought on by injuries, numerous athletes have sworn about the effectiveness of icing as a way to stave off muscle soreness.
2-Get a massage
According to numerous researches conducted on muscle soreness, it has been found that getting a massage after an intense workout can play a significant part in reducing pain affiliated with muscle soreness. Getting post-workout massages is not only a good solution for pain reduction but also helps in the prevention of muscle soreness. According to the same study, post-workout massages prepare your body to better deal with delayed onset muscle soreness. Another study presented findings in which it was seen that muscles that had been previously massaged contained a larger number of blood vessels than muscles which had not been massaged. This means that the muscles with more blood vessels had an improved chance of recovery than the muscles without the extra blood vessels. Furthermore, the massaged muscles displayed much less scar tissue than the non-massaged ones. Not only will a massage give you so much needed relaxation, it will also make sure that your workouts don’t end in groans of pain and you clinging onto an ice pack.
3-Try out foam rolling
The aim of foam rolling is similar to that of getting a massage. Both methods are concentrated on releasing tension from the connective tissue of your muscles. According to a research, myofascial release or the release of tension from connective tissue can work wonders in healing delayed onset muscle soreness. Subjecting your muscles to the movements of a foam roller produces a sensation like your muscles are being kneaded like dough. This relaxes your muscles which not only prevents and cures soreness but also helps improve your workout performance. As little as ten to fifteen minutes of using a foam roller every day can make a huge difference in your workout regime as well as your post-workout soreness.
4-Take an Epsom salt bath
Another easy method to get rid of soreness in your muscles is an Epsom salt bath. For this, you can take 200 to 400 grams of Epsom salts, add it to a warm bath and immerse yourself in the bath. A twenty to thirty-minute bath with Epsom salts can work wonders for your sore muscles. The bath will reduce inflammation in your muscles by increasing blood flow to the affected area. If you do not have the time or the energy to take a bath, you can achieve the same effect by applying an Epsom salt soaked rag to the affected muscles.
A surprising way to prevent muscle soreness after hard workouts is to increase your caffeine intake. According to numerous studies, consumption of coffee before a workout can play a huge part in the reduction of muscle soreness. A key feature of caffeine is its analgesic or painkilling properties that help people manage the pain associated with muscle soreness.
Studies have also shown that coffee is just as hydrating as water which makes it an effective drink to consume before working out. Since the symptoms of delayed onset muscle soreness can be affected by dehydration, you can choose to drink coffee before workouts without any worries.
Many people have a craze to stay fit. Exercising is the best way to do that. It comes in all forms. Even dancing is an exercise! People also play sports or go through the cool sculpting process to reduce fat. If the pain from muscle soreness is keeping you from getting back on the gym horse, then you can use any of these cures to kick start your fitness journey back again.