Engaging in regular exercise is important for a healthy lifestyle, providing numerous benefits for both physical and mental well-being. However, the aftermath of an intense workout can sometimes leave you with sore muscles, making even simple tasks seem like a challenge.
Sore muscles, also known as Delayed Onset Muscle Soreness (DOMS), occur due to microscopic damage to muscle fibres during exercise. While this discomfort is a sign that your muscles are adapting and growing stronger, finding relief becomes essential.
Sore Muscles from Exercises
Sore muscles are a common occurrence after trying a new workout routine, increasing the intensity of your exercise, or returning to physical activity after a period of inactivity. This discomfort typically peaks within 24-72 hours after the workout and can manifest as stiffness, tenderness, and reduced range of motion. While rest and time are essential for the body to heal naturally, several home remedies can expedite the recovery process and ease the discomfort.
Also Read: Muscle Soreness: What Arnold Schschwarzenegger Did To Speed Up His Recovery
Home Remedies To Deal With Sore Muscles From Exercises
We spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who currently provides online fitness-related tips, to learn more about these home remedies.
Rest and Hydration
“The first and foremost step in managing sore muscles is to allow your body ample time to rest and recover. During this period, it’s crucial to stay well-hydrated,” said Arora. He added that proper hydration supports muscle function and helps flush out toxins that may accumulate during exercise-induced muscle damage.
Gentle Stretching and Foam Rolling
“Light stretching and foam rolling can help alleviate muscle stiffness. Engaging in gentle stretches helps improve blood circulation, reduce muscle tension, and enhance flexibility,” said Arora. He added that foam rolling, or self-myofascial release, involves using a foam roller to massage and release tension in specific muscle groups. “This can aid in breaking down knots and adhesions, promoting better muscle recovery,” he explained.
Hot and Cold Therapy
“Applying heat and cold alternately can work wonders for sore muscles. Heat, in the form of a warm bath, heating pad, or hot water bottle, helps increase blood flow to the affected area, soothing soreness,” said Arora.
“Cold therapy, using ice packs or cold compresses, helps reduce inflammation and numb the area, offering pain relief. The combination of both therapies, known as contrast therapy, can be particularly effective in reducing muscle soreness,” he mentioned.
Also Read: Muscle Soreness Vs Pain: How To Differentiate
Epsom Salt Bath
You can also use an Epsom salt bath to have relief from sore muscles. According to the expert, “Epsom salt, rich in magnesium, is absorbed through the skin and can help relax muscles, reduce inflammation, and alleviate discomfort.” “Adding a cup or two of Epsom salt to a warm bath and soaking for about 15-20 minutes can provide a relaxing and therapeutic experience,” he mentioned.
Anti-Inflammatory Foods and Supplements
Incorporating anti-inflammatory foods into your diet can support muscle recovery. Foods rich in omega-3 fatty acids, like fatty fish, walnuts, and flaxseeds, can help reduce inflammation,” said Arora. He added that turmeric and ginger are natural anti-inflammatory spices that can be added to meals or brewed into soothing teas.
Conclusion
Dealing with sore muscles after exercise doesn’t have to be an agonising experience. Utilising these home remedies can help alleviate discomfort, speed up the recovery process, and allow you to get back to your workout routine more quickly. While these remedies can provide relief, it’s also crucial to listen to your body and not push yourself too hard to prevent further muscle damage.
[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]
Image Credits: freepik
اكتشاف المزيد من ينبوع المعرفة
اشترك للحصول على أحدث التدوينات المرسلة إلى بريدك الإلكتروني.