Having sore muscles sometimes can discourage you from training or prevent you from getting back on track sooner, so here is a list of remedies that will help you get back on track, remember the best remedies is to know your limit when exercising and as a rule start slow when doing a new exercise. Remember always a long warm up and a long cool down is best.
Your muscles can experience soreness simply from using them normally and not in any intense way. When achy, tired muscles become a nag, combat the pain with some exercise. Starting out, muscles might feel extra-achy, like they don’t want to go on. Weary muscles will often resist a workout at first but once you get into it, they usually loosen up and the ache disappears after a few minutes of brisk movement. Keep in mind that if muscles are sore from an intense bout of prior exercise, you should really go easy on them or you can easily pull or strain one or more muscles.
A Hot Soak
Taking the time to soak your tired or overused muscles in an extremely warm bath for 30-40 minutes accomplishes wonders for loosening up and relaxing the mind and body completely, creating an overall sync. While your muscles are stagnant and relaxed in the hot bath, the heat has the chance to offer some deep therapy. After a full soak, and perhaps even some gentle stretching while in the tub, getting out will feel so much easier than getting in.
Ice the Pain
Swelling is one of the key reasons muscles throw off intense pain and discomfort. Swelling is a renowned part of the muscle repair process, which can be undermined if you hit the gym again too hard and don’t allow for some recovery time. Icing the muscles can be the key to bringing down the swelling and relieving the relentless burn. This technique can accelerate muscle recovery and manage discomfort, simultaneously making the next day more manageable.
Heat the Ache
Where ice packs or baths combat inflammation and swelling, heat works to alleviate the pain directly. Over-the-counter heat rubs (like Tiger Balm and Deep Rub) offer relief through penetrating warmth, getting the blood moving to your overworked muscles. This helps to make them more limber and loose. Rubs can pump oxygen into tissues and dilate blood vessels, relaxing an overtaxed body.
Work through the Pain
A moderate workout can aid in recovery after intense exercise. Don’t jump back into anything intense. Take an easy and slow approach, indulging your muscles in some deep recovery with a relaxing yoga workout (where the stretching can also help immensely with the pain) or another light exercise that gets your blood moving at an easy speed and intensity.
Repair with Massage
A soothing massage can be just what the doctor ordered for sore muscles. A.R.T., or Active Release Technique, is a massage treatment you can use to treat tired, stiff muscles and loosen them up by working on individual tissues and in between them too. Stretching during a massage can also do wonders. Forget deep-tissue massages and focus on a gentle rub instead. This can ease inflammation and relax tight muscles.
Food for recovery
You can just as easily fuel your body with foods and drinks that can help with muscle recovery or eat these foods daily to help avoid muscles pain, stock your fridge and pantry with these ingredients, and start feeling the difference. Nuts, cottage cheese, turmeric ( as a hot drink or curries)spinach, salmon, green tea and manuka honey, all these foods help deliver either anti-inflammatory qualities or omega 3 and protein to help recovery.
Keep in mind that muscle pains from exercising usually don’t last longer than a week. So, if the pain just won’t go away, seek a doctor. Alcohol makes muscle recovery even slower.
Assisted stretches either with a personal trainer or a pilates trainer, while pilates instructor may use a reformer bed or a spinal corrector apparatus a personal trainer would use props like foam rollers, fit balls, assisted stretches, PNF stretches. and dynamic stretches. The outcome would be a speedy recovery, working with a Personal trainer or Pilates expert can help with the prevention of muscles soreness, by training with an expert we can symmetrically balance your muscle, show you how to train progressively and to always stretch the right muscles for better recovery.
You can't always avoid sore muscles when exercising but you can prevent injuries and speed up recovery time.