Working out or exercising regularly helps muscles to become more vigorous and healthy. People need to do exercises so they can avoid injury or sickness. It also allows people to regulate their weight and helps people look good.
But for some people who are still starting to do very heavy exercises will experience sore muscles after the workout or exercises. The soreness may take a few days or so to recover, which could affect your daily routines during that day.
Luckily there are many ways to help the muscle soreness lessen. Here are the ten ways you can diminish body pain after a good workout
1. Hydrate yourself
This is the most important way to help your muscles heal and lessen the pain. Drinking the required water intake is a suitable method. Avoid dehydration, or your muscles will experience even more soreness and will have a hard time recovering. There is a method that once you lose a pound, you can drink 8 ounces of water to replace the fluid that you lost.
Staying hydrated means drinking an adequate amount of water before, during, and after vigorous exercise. Water will work to balance your body temperature and maintains your ligaments lubricated. It aids in the transit of vitamins and minerals, which offer you energy and helps you stay healthy. If you are not adequately hydrated, your body will be unable to perform at its highest point. You may encounter burnout, muscle aches, nausea, or other adverse side effects.
2. Cooldown
After a good hard workout, make sure that you always do a cooldown. Just do more minor work exercises to make your heart rate back to normal. A 15 to 30 minutes cooldown can surely make your muscle sore less.
In addition to strengthening physical health, working out indicates good emotional states and positive viewpoints. After a workout, taking 15 to 30 minutes to cool down is a perfect moment to think about your body’s achievements, your endurance, and other targets, and how you are beginning to feel in general.
3. Sleep
One of the most important ways to ease and recover sore muscles is sleep. When sleeping, the muscles will relax, and that helps the muscles to be relieved of tension. It would be best if you got sufficient sleep with a lumbar pillow, or you will find yourself getting up in the morning hard and painful to move.
4. Keep moving
When experiencing muscle soreness, you need to have proper rest for your body to heal. But not doing anything during the day will also make the healing longer. So do your routine but don’t overdo it. Just let your muscles rest for a couple of days by not doing heavy movements and keep moving so your muscles will get used to it.
5. Massage
Massage can be beneficial to your body, especially for soreness. Ask for a physical therapist to do the massage because they know how to handle those kinds of things.
6. Foam rolling
Foam rolling is a piece of exercise equipment that can be used before and also after a workout. This is very helpful for the flexibility of the body and to lessen the muscles’ soreness. To do this, you can put this on the floor and roll it with the sore muscles or the whole body. You wouldn’t feel any discomfort; it feels like you’re doing your massage.
7. Sauna
A commonplace where people go after a good workout is going to the sauna. It is where people stay and get steam. It is said that staying in a sauna is equivalent to doing light exercises because it benefits cardiovascular health. It also helps your muscles to relax and ease the pain from soreness.
8. Cold therapy after heat therapy
After the sauna, you could switch to cold therapy. It helps reduce the soreness of the muscles and also eases the pain. This is because cold therapy helps the blood to flow slowly to the sore muscle area. Because of that, it slows the rate of inflammation and avoids the risk of swelling.
9. Pain medication
If you really can’t take the pain of the sore muscles, you can take medication. Using aspirin and other medical treatments can help relieve the pain.
10. Eat food that helps sore muscles
Eating proper and healthy food is essential and helps this kind of problem. Tart cherries help muscle pain and make the healing quicker. Just be cautious about what you’re eating and avoid taking alcohol and other things that will not allow the body to recover.
