Four Simple Tips to Relieve Muscles Pain After Workout
Muscle aches and pains often occur after a hard workout or mountain run. You may also experience sore muscles when you start a new activity. There are natural ways to relieve and prevent or minimize muscle soreness. Your muscles may feel sore for a few days after exercise. It could refer to soreness, weakness, and tenderness. During the first workout, tiny tears occur in the muscle fibers. The muscle is not used to this and must recover.
Sometimes muscle soreness can be more intense on the second day. If you trained on Monday, you might feel more muscle soreness on Wednesday. It may be due to the release of lactic acid, which attracts inflammatory cells. The soreness is caused by the release of chemicals from the inflammatory cells that touch the nerve fibers. Here are some excellent tips on how to recover your muscles pain;
Try Epsom Salt Bath
Soak affected muscles in a warm, aromatic bath, which is called Epsom salt bath. The compound Epsom salt, called magnesium sulfate, is essential for relieving muscle pain and stress. Epsom salt absorbs magnesium and sulfate through the skin, which helps restore health.
Depending on the size of your bathtub, you can add 1-2 cups of Epsom salt to the tub. It doesn’t have to be hot, but lukewarm. Hot water can strip your skin of its protective oils. Besides, you need to ensure the Epsom salt is completely dissolved. Allow it to soak for about 15-20 minutes. However, Epsom should not be used by people with heart disease, high blood pressure, or diabetes. If in doubt, consult your doctor.
Stay Active
The second way to reduce stiffness is perhaps the most difficult. You can minimize muscle soreness by moving around. In this way, you can promote blood circulation by doing gentle exercises. It increases the rate of recovery. Besides, it provides damaged muscles with a better supply of oxygen, blood, and nutrients, eliminating lactic acid. It helps speed up the healing process. It is a good idea to take a walk around the block or do some light housework.
Consume More Water and Sports Drinks
Small tears caused by stretching muscles can cause muscle soreness after lifting weights. To eliminate lactic acid, drink plenty of water. Bromelain is an enzyme found in pineapple that helps relieve joint pain and inflammation. Bromelain can also be used to reduce muscle pain. Daily consumption of antioxidants can reduce muscle pain. Vitamins C and E are antioxidants that protect muscle tissue from damage. Vitamin C is found in oranges, berries, and melons.
Besides, vitamin E is found in leafy green vegetables and whole-grain products. It’s a good idea to mix a healthy sports drink with fruits and leafy greens. Even if you feel some muscle soreness from these foods, it shouldn’t be too severe. However, muscle soreness is inevitable. However, if you follow these tips to minimize it and speed up recovery, it could reduce the soreness of your muscles thoroughly.
Attempt More Stretch
To minimize muscle soreness, make sure you do a good stretch after your workout. Contrary to popular belief, it is not necessary to stretch before exercising. Warming up your muscles is essential. Stretch for at least 15 to 20 seconds. Don’t jerk or move around too much. Don’t stretch, and don’t overexert yourself. This way allows decreasing the tense of your muscles.