Last updated on August 4th, 2021 at 12:30 pm
I heard rare things from my friends.
People who go to the gym and do exercise regularly secretly love muscles sore.
Yes, you are hearing right.
According to my, soreness mess your ability to do a good workout.
Sometimes it decreases your performance and energy levels too.
Muscle soreness can happen after an injury, inflammation, or sudden trauma (new gym members know it better).
Get rid of sore muscles fast we need to follow some simple tricks at home.
You need to understand when you should visit the doctor after soreness.
Some home remedies and lifestyle changes will give you relief from soreness pain.
You should go to the doctor when there will be a breathing problem, high fever, stiff neck, and muscle weakness along with sore muscles.
I will give information about home remedies on how to get rid of sore muscles fast.
Let’s begin!
Use Ice Pack Immediately After Injury or Exercise :
Ice helps to prevent inflammation.
Use an ice pack on the sore area of muscles and keep it for 15- 20 minutes for better results.
Remember never to use ice directly.
Put some ice cubes into a zip lock bag and try like that or you may wrap up with a towel.
I must tell you about an ice bath.
5-10 minutes of ice bath will reduce swelling and tissue breakdown.
A marvelous way to rectify multiple muscles at once.
R.I.C.E Treatment :
It is a treatment method you can follow at home.
R.I.C.E stands for Rest, Ice, Compression, and Elevation.
Rest simply means to take a proper break from regular activities.
Your body needs time to heal and that would happen when you will taking rest thoroughly for 2-3 days.
You should get sleep of 8-9 hours daily during your muscles soreness.
There is a direct link between your sleep and the healing of muscle soreness.
Ice pack therapy I already discussed above.
To avoid frostbite please do use a layer between skin and ice.
You may use frozen vegetables too.
Compression gear or bandage will reduce the soreness of muscles faster.
I will recommend before using any compression gear or bandage you should go to the doctor.
If you are not getting any health problems with wearing compression gear or bandage then you go for it.
The elevation is the process of elevating the sore area.
Try to elevate your sore area above the heart if possible.
Elevate the sore area give the injured muscle proper blood flow.
Which leads get rid of sore muscles fast.
Go For A Massage to Get Rid Of Sore Muscles :
It sounds simple, but massage helps to decrease your muscles soreness pain.
Massage will loosen your tight muscles and soothe any muscle pain.
It is always recommended to get a massage from experts.
Experts will give you proper trigger or sports massage.
That massage will release sore muscles.
Moreover, you will feel amazing while massaging.
Use a Foam Roller :
Foam roller may painful but it is an extremely good option for repairing your sore muscles.
20 minutes of foam roller practice may immediately reduce your sore muscles.
Lie on the floor with the foam roller below you.
Lightly roll your body along with the foam roller wherever the muscle is sore.
Do it 5-6 times a week.
Using Heating Pad :
A heating pad also eases your muscles’ soreness like an ice pad.
A heating pad is fantastic good for pain relief.
Put 20 minutes of heating pad to lose your muscle fiber.
You can also “soak into warm water”.
Take Antioxidants & Protein More Within 24 Hours :
Protein has a vital role in the recovery of muscle functions after a workout within 24 hours.
Antioxidants-rich foods and their benefits already shared with you all.
They have anti-inflammatory properties.
So make your diet full of protein and antioxidants-rich foods.
These foods can help fight against broken muscles sore and contribute power and response to the affected areas.
Be Hydrate :
Dehydration can create many problems including muscle soreness.
Water plays the role of loosening muscles and joints and whipped out the soreness in the body.
It is very important to remove waste from muscles.
During a workout, you should little water intake is a must.
After a workout and throughout a day you should have 7-8 glasses of water.
Read Also: 5 Tips for Drinking Water The Right Way
Soak into Warm Water :
A warm bath may loosen the frozen muscles.
It will boost blood flow, giving short relief.
20 minutes of soaking into water will ease you all muscles sore.
You can add Epsom salt into your warm water.
Epsom salted warm water will give you a better result.
Prevention Tips for Muscles Soreness :
Warm-Up :
To increase body temperature you need to warm-up.
It will reduce the chances of injury or muscle trauma.
A proper warm-up routine leads to fewer possibilities of muscle soreness.
Stretch :
Stretch your body before a workout.
This practice should not hurt you.
It is an indication of doing overstretching.
Hold your stretching for 10 sec as a beginner.
10 minutes of painless stretching will improve your muscle strength.
Eat Protein and Omega-3 :
Fish (Salman), flax seeds, chia seeds, walnuts, are a natural source of omega-3.
All are loaded with an anti-inflammatory agent.
These foods help to reduce swelling and damage around the muscles.
Conclusion :
I have shared about how to get rid of sore muscles fast in this article.
Starting an exercise program is an important decision.
But it doesn’t have to be an overwhelming one.
You can establish a healthy habit that lasts a lifetime to create a personal fitness plan carefully and pacing yourself in it.
These simple tips can help you to get rid of sore muscles fast after your fitness program.
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I usually face this problem of sore muscle.. will try the ways to solve it out mentioned in this blog..
From my personal experience, I can say sore muscle pains increase to severe during the full moon and new moon time. your advice will certainly relieve the pain to a great extent for me. Thank You
Seriously this one is amazing. As a regular gym goer , I can understand about them and the techniques you have mentioned would definitely help me get some relief. I usually use heating pad and would try others soon.
Muscle sores are very bad. It’s so painful and sometimes bruses also. Ice pack and ointments are really helpful
Very well explained article. All points are elaborated nicely. I would love to use this information whenever i get sore muscles
I have been facing the problem of sore muscles lately and your recommendations will surely be beneficial to me.