If you’re used to intense workouts, chances are you experienced post-workout soreness. This is normal and only a consequence of pushing your body. The soreness you feel is mostly because of microscopic tears in your muscle fibres after subjecting them to intense pressure. That causes the muscles to grow and become stronger. The only downside is that too much muscle soreness can disrupt your workout continuity and affect your range of motion. Proper recovery is crucial to healing the soreness and keeping your workout routine on track. Here are some effective ways you can ease post-workout muscle soreness.
Use a foam roller
One of the best ways to ease muscle soreness is to roll it out using a foam roller. It’s usually shaped like a long cylinder-like tool with a layer of foam. You can apply it by rolling gently over the sore region while adding a little bit of pressure. Doing this increases blood flow to your muscles, releasing tightness, hastening the recovery process and easing the soreness. You can think of it as a cheaper way to give yourself a deep tissue massage without visiting the spa. Plus, it requires no professional hands; you can use it on your own a few minutes after your workouts. Do this for about 10 to 15 minutes before your post-workout stretches. This way, your muscles will be able to stretch further than when it’s still contracted after a workout.
Pain relievers
The good news is that most normal muscle soreness after a workout typically goes away on its own after a few days. However lasting discomfort or pain following the soreness will need pain medication. First of all, pain (not soreness) could be a sign of an injury which may require medical help. So, it’s advisable to see your doctor first for evaluation before using a pain reliever. If it’s nothing too serious, most over-the-counter pain medications should be able to do the trick. If you prefer more natural pain relief options, you can opt for gels like the Hempe CBD ice gel which also provides effective muscle and joint pain relief.
Walking for active recovery
Understandably, the last thing you want to do is walk around when experiencing muscle soreness, but studies show that this is another effective way to soothe the discomfort and quicken recovery. Putting one foot in front of another can help release that heavy sensation that builds up after an intense workout session, especially on your lower body. That’s why experts recommend walking around for a few minutes immediately after you complete a lower-body workout. Your body transfers more oxygen into your legs when you walk than when you’re sitting or resting, making it easier to recover. On the contrary, you’ll likely experience more muscle soreness if you sit or lie down after a workout. Walking around can also work as the perfect recovery strategy when breaking between sets. A few steps around your workout space can soothe you enough to resume your sets.
Dealing with muscle soreness can dent your sense of accomplishment after a workout, but the above tips can help you feel better quickly and return to your usual routine faster.
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