Staying hydrated is an important aspect of muscle recovery. Water keeps the fluids moving through your system, which can help ease inflammation, flush out waste products and deliver to your muscles the nutrients they need.
Foam rolling involves a technique called self-myofascial release (SMR) which uses pressure and targeted massage to help prevent scarring of the connective tissue between your muscles (the fascia). For a detailed tutorial on foam rolling, check out this video on our YouTube channel.
Sore muscles need to rest, but that doesn’t mean it’s best to kick your feet up and stay on the couch. Try to do some light exercises like yoga, an easy walk, swimming or cycling. By using your muscles, you can speed up the elimination of lactic acid build-up. The key is to avoid doing another intense workout using the same muscle groups on consecutive days.
Stretch your muscles for about ten minutes after a rigorous workout to prevent sore muscles. And before exercising, remember to warm up the body with simple movements like arm swings and marching on the spot.
Get A Massage
A massage can relieve muscle tension, boost blood flow and increase the range of motion in your joints.
Take A Warm Bath
A warm bath may loosen tight muscles and boost blood circulation, providing temporary relief. You may also want to add Epsom salts to your bath. Magnesium is the primary component of these salts which is a gentle muscle relaxant. The salts, when added to a warm bath, are absorbed by the skin and can be very effective for muscle soreness relief.
Try Heat Or Ice
Ice can help reduce the swelling that sometimes comes along with extreme soreness, while heat can minimize tension and pain.
Rest & Recover
Rest days are crucial to recovery. Taking a day off gives your body a chance to repair itself and replenishes your energy. The second day after an intense workout can be the toughest, so try for some light exercise the day after a heavy workout and then take a rest the next day.
Overall, time will heal all soreness. Getting sore muscles a day or two after an intensive workout or rigorous exercise is normal, especially if you are increasing your exercise intensity or starting a new type of exercise. While you’re recovering though, it’s important to watch for signs of something more serious like extreme muscle pain, weakness and/or swelling. If you experience any of these symptoms during your workout, or if the soreness doesn’t start improving after a few days, that could be sign that you’re actually injured and need to see a healthcare professional. Listen to your body!