How to Deal with Post Workout Sore Muscles

How to Deal with Post Workout Sore Muscles

At one point or the other, we all had to deal with post-workout muscle soreness. It is that stiffness in muscles occurring after a heavy workout. This typically lasts about a day or so, i.e. after you are done with the workout. For those who wear their workout shirts and shorts daily and go to the gym, it is a good thing. It tells your muscles are being worked on. Now it is on you to need to get them repaired and healthy. To strengthen and grow your muscles you would have to work on them. Working out tears the muscles and repairing make them grow and become stronger. Let’s see how to deal with post-workout sore muscles and free yourself from the pain.

Add tart cherries to your diet

Diet is the most important part that will help you with muscle recovery. Recovered muscle hence no soreness and no pain. Protein should be an important part of your diet, especially if you want to grow your muscles, i.e. gain mass.

Eating tart cherries or tart cherry juice will help with the pain and reduce muscle soreness. Thus, it will also help with the recovery and give you the needed vitamins and nutrients. You get to drink a delicacy like that is a good thing on its own. Tart cherries work great for inflammation because they contain anthocyanins and colourful antioxidants. These compounds are believed to reduce inflammation and pain. Raspberries are a good alternative if you aren’t into cherries.

Drinking coffee

Caffeine intake can help reduce muscle soreness too according to a study. Thus, switching to coffee, or any other caffeine intake can help you with the situation. Because the coffee is said to have analgesic, a chemical also found in over the counter pills, thus it eases the pain. You can also add a little bit of protein powder into your coffee and get them energized. You may add a cup of coffee in your daily diet or drink a cup or two when you feel soreness.

Do recovery workouts

Light recovery workouts or cool-down exercises help improve the blood flow after a workout. This prevents blood pooling and allows it to flow which prevents muscle soreness. For instance, a heavy workout followed by a 20-minute low intensity is a natural source to nudge inflammation. Light cardio, aerobics, cycling, and jogging are a few examples. Remember not to rush home right after your exercise session to take off the damp shorts and tank top. Instead, perform recovery workouts.

Getting a Massage

Try getting a massage if you feel soreness and muscle pain. They help relax the blood vessels which helps in recovery. Just keep in mind to cool the body down if you are going for a massage right after a workout session. While it would help with the soreness better but you can also get it on the weekends.

Rolling foam massage

Rolling foam massage is just giving yourself a massage. It might not feel as pleasant as a spa but does work well. Get a rolling foam and put it on your sore muscles after the workout, apply pressure and roll. It is that simple plus it is cheaper than going to a professional for a massage every now and then.

Apply heat

Putting a hot towel or hot water bag can help improve blood flow and relax the muscle. Be careful not to burn yourself with it. Also, avoid direct heat.

Taking Epsom salt bath, including salt in your food, and taking ice baths are few other methods you can try. The pain bearable and goes away after a day or two. If it doesn’t consult a doctor.