Find out how to soothe sore muscles after exercising so that you can get on with life! You don’t have to be bed or couch ridden once you’ve completed an awesome workout. There are some things you can do to ease your sore muscles so that you can get back into the daily routine without too much pain.
1. Take out your tennis ball
Give yourself a good massage in the area that’s most affected. Rolling a tennis ball over your sore muscles helps to reduce the buildup of cytokines produced by your body while increasing the muscle’s mitochondria level so that it can extract oxygen easier. If you don’t happen to have a tennis ball handy, use the palm of your hands, your knuckles and thumbs to help work out any muscle tightening deep in the tissues. Massage below and above the area and then work towards the center of the sore muscle.
2. Try some gentle stretches
After a workout your muscles are full of lactic acid. When you stretch them out it helps to release this acid faster. The stretching should not be done as an exercise but rather as a gentle set of stretches that help to relieve some of the tension. Slow and easy as it goes. You don’t want to add any further stress to your muscles; you just want to help them relax.
3. Tart cherries – reduce the inflammation naturally
According to a study that was done by the Scandinavian Journal of Medicine and Science in Sports, Tart cherries contain a special antioxidant called anthocyanins. This ingredient is believed to reduce inflammation and pain. Stock up on tart cherry juice – it offers fast relief for sore muscles.
4. Your muscles want protein
After a good workout your muscles are begging for protein. Supply them with natural protein sources such as granola, lentils, nuts, poultry, lean meats and fish. Let the healing begin!
5. Natural pain reliever creams
There are some natural pain reliever creams available on the market that are even more effective than the common products that you can purchase off the grocery store shelves. Look for products that contain arnica in a gel or cream form and you’ll instantly feel relief. Traumeel® is another cream that contains a number of natural and relievers that many athletes use on a regular basis.
6. The cold treatment
You’re going to run into conflicting data when you’re searching for how to relieve muscle pain. While some experts advocate taking a hot bath, others suggest the application of ice. Overall, heat will make you feel better in the short term but will only offer temporary relief. You’re much better off reaching for an ice pack to speed healing and to prevent any further muscle damage from occurring. For all-over body stiffness you may want to consider taking a cool bath – if you can stand it!
7. Pain medication – the natural way
We have all heard the warnings about taking too many non-steroid anti-inflammatory drugs such as Advil and Motrin. There are other natural herbs that can reduce pain and inflammation that you may want to consider instead. Garlic, cinnamon, turmeric, white willow bark and many other natural herbs and spices can work wonders as both topical applications and as consumable ingredients. Before reaching for a pain reliever, do some research about the wonderful gifts that nature has provided to us that work just as well or even better in many cases.
8. Get hydrated – fast!
Your muscles are craving water following a workout and you may have to drink an electrolyte drink as well to get properly hydrated. Water, water and more water will help your muscles heal faster and keep you feeling energized.
9. Don’t overdo things
After you’ve had your workout, be careful not to strain or overdo things. If someone asks you to lift a heavy box ask somebody else to do it instead or let the person know that you will do it later. Avoid any activities that are too straining on the body to give your muscles the time they need to heal. You don’t need to lie down on the couch all day but you shouldn’t engage in any physical activities that are going to place a lot of stress on the muscles that you’ve been busy working out.