Are you suffering from muscle aches after your heavy weight training? Then you are in the right place, friend. Don’t worry, the pain won’t last forever. And with these tips, say goodbye to sore muscles in no time.
- do more stretching
There’s a reason gym trainers continually force us to have a proper stretching routine after our workouts. Stretching is one of the most prescribed ways to help cool down after an intense training session.
It helps relax the blood muscles and minimizes the chance of muscle soreness after a training session.
In addition to stretching, you can also participate in lower-impact activities like light cardio (swimming, walking, biking) and doing some yoga. These light activities will help you overcome muscle soreness and also keep you disciplined in your exercise routine.
- eat mushrooms
If your trainer told you to eat mushrooms after your muscles hurt, listen to him…and if you don’t have a trainer, listen to me.
Numerous sources have identified mushrooms as a vegetable that has anti-inflammatory properties that can help reduce muscle pain. So, cook up some mushroom soup the next time you have sore muscles.
- Get a massage
Proper massage has been confirmed to help reduce pain after intense workouts.
A 2012 study found that massage reduces muscle soreness by decreasing the release of cytokines (compounds that cause inflammation in our bodies). It also increases blood flow and stimulates the mitochondria, which aids in cell repair and function.
But keep in mind that when you go for massage, please use only CBD oil for pain and receive gentle massages. Deep tissue or invasive massage can have the opposite effect on your pain.
- Use a healing pack
A healing pack is basically using a hot pack and an ice pack alternately. The hot compress increases blood flow, opens blood vessels, and eliminates inflammation that makes muscles sore. The ice pack relaxes the muscles aiding in effective healing.
Alternating between these two may be the fastest way to get rid of the pain. A 2015 study found that both heat and ice prevent elastic tissue damage. Applying ice for 20 minutes and then heating the area for the next 20 minutes is an effective way to treat muscle pain.
- take an ice bath
Taking an ice bath for 20 minutes can reduce muscle soreness by up to 20%. So the next time you’re crying from muscle pain, just jump in the shower and stay under the ice bath for 20 minutes, it will really soothe your muscles and make you feel relaxed.
- Use a foam roller
I know, using a foam roller for sore muscles can make grown men cry, but it really helps. Foam rollers can ease muscle tension and improve flexibility. It also decreases edema (swelling of the muscles) and improves muscle repair.
Simply rolling on your high-density foam roller for 20 minutes after your workout and 24 hours after that could do all the work and reduce tenderness in your muscles. Isn’t that amazing?
- sleep well
A good night’s sleep can help you overcome any problem in your life (just kidding), and one of them is repairing your sore muscles.
While it is not yet confirmed how sleep actually aids in the healing of the body, you and I can agree that the pain eases after a good night’s sleep and, in fact, you feel much better.
But here’s a tip, don’t make sleep the only option to treat your muscle pain, treat yourself to any of the procedures mentioned above and finally relax with a good night’s sleep.
- Eat foods rich in protein
Proteins are known to keep our muscles healthy and well after training. That is why whenever you are experiencing body aches, especially muscle aches, you should always indulge in foods that are high in antioxidants and protein content.
Some of the examples are cherry juice, grilled chicken, turmeric, cottage cheese, green tea, dried fruit, and sweet potatoes.
Here were some of our tips to help you get rid of persistent and painful grunting and aches. However, keep in mind that if certain methods don’t work for you, you can always choose the next one and if you have a trainer for you, always check with them before trying anything.