We have all had those days where we may have pushed ourselves a little too hard in a workout and we start to feel the effects the next day (or even a few hours later). It’s not fun and if you’re like us, you want to get rid of it as soon as possible.
This soreness comes from damage in our muscle tissues, and our bodies reaction is to repair this, causing inflammation. Whether you're trying a workout that's new to you, or more intense than usual, ease your sore muscles with one of these strategies.
Treat your tired muscles to a massage aimed at the muscles you've been working. Massages after exercise help increase blood flow to the muscles, reducing soreness. Even if your muscles are already sore, a massage will still help circulation and reduce inflammation.
Foam rolling benefits your muscles by using pressure and targeted massage to prevent the scarring of connective tissues. Foam rolling also increases circulation to deliver oxygen to affected areas, which helps reduce tenderness and swelling. Don’t have a foam roller? Use tennis balls or a can of soup to roll out those tight muscles.
A hot bath can help reduce swelling, increase blood flow and relax your sore muscles, but giving your muscles the cold treatment is even more beneficial. Applying ice to sore muscles after exercise will help prevent further muscle damage and speed up the healing process. A bonus of using ice? Ice will numb nerve endings, relieving you of pain.
This sounds like the easiest (and most relaxing) way to treat sore muscles, but it can be exactly what your body needs. Lack of sleep can lead to higher levels of inflammation, so any soreness you have will feel even worse when were exhausted. Our bodies are able to repair cell damage in our sleep. Take this as your sign to get some extra z's!
After a grueling workout, sipping on tart cherry juice can help ease sore muscles and reduce inflammation. Cherry juice is loaded with antioxidants that help prevent strength loss and decrease workout-induced muscle damage. Give this recovery trend a try and enjoy a speedy recovery.
Got any other tips for treating sore muscles? Share with us in the comments.