Those aching and sore muscles are good. They are a sign that you are grinding them with an intensive workout, and they are learning to adapt and get stronger the next time. Next time, when are you feeling a little tender after a challenging workout? Don’t fret, and be more proud of yourself for taking up intensive workouts.
The soreness you are experiencing is your muscles’ response to showing that they are getting ready to become stronger and better. The
Our muscles are like tiny machines. When you push them hard, they experience some micro-tears. But don’t worry—your body is super intelligent! It sends in its repair crew to fix those tears and, in the process, builds your muscles back up even more robustly.
Your muscle soreness may have these features:
- What does it feel like? Dull ache, tenderness, stiffness
- When does it come and peak out? 12-24 hours after a workout, peaks at 48 hours
- Where is the soreness located? Worked muscles, especially large groups (quads, hams, calves)
- What is its impact? Decreased strength and range of motion (temporary)
We hope you don’t think skipping all the workouts is the best way to fix sore muscles; please don’t, as you are doing a great job with your workout spree. Here are the top easy, safe, quick relief tips for sore muscles.
6 Quick Relief Tips To Fix Sore Muscles
Prioritize Rest and Recovery:
- The Science: Recent studies validate what was once popularized by American physician Theodore Hough in the 1900s. Intense workouts cause microscopic tears in the muscle fibers, which cause soreness. The studies also show that muscle soreness is not always the result of intensive workouts but nutritional deficiencies, but today, that is not the point of discussion.
- Action Plan: Take a break. Yes, schedule rest days or light activities like walking or yoga. Listen to your body and avoid pushing through extreme soreness. Skipping a workout day and resting your sore muscles will make you do a better workout the following days.
Implement the RICE Protocol:
RICE stands for Rest, Ice, Compression, Elevation. Incorporate this when you are experiencing DOMS (delayed onset muscle soreness) after intensive workouts:
- Rest: The first step towards optimal muscle repair is rest.
- Ice: Take ice packs to target inflammation. Use ice packs wrapped in a towel for 15-20 minutes multiple times daily, especially within the first 24-48 hours following your workout.
- Compression: Use compression garments or wraps to use modest pressure to minimize edema and irritation.
- Elevation: Elevate the sore muscles above your heart to improve blood flow and minimize swelling.
Transition to Heat Therapy Later:
- Soothing Warmth: Consider transitioning from ice to heat once the initial inflammation has subsided (typically 24–48 hours after your workout).
- Heat Benefits include promoting relaxation, improving blood flow, and easing discomfort. Choose a warm bath, heating pad on low settings, or sauna session. Express Heat Therapy heating pads are specially designed to relieve sore muscles precisely. Experience the warmth that your muscles will benefit from the best range of heating pads from Express Heat Therapy.
- Caution: Avoid using heat directly on inflamed areas, which can worsen swelling. Once the initial swelling settles, do it after 24-48 hours.
Notch Up Your Fitness Game With Not Just Hydration But With Electrolytes
Water is necessary for the muscles, as 75% of the muscle mass is water, but during different stages of exercise, if the muscles are not well hydrated, it can enhance the rate of muscle soreness. Here are some crucial points that you must bear in mind to keep yourself well-hydrated:
- Dehydration and electrolyte imbalance are significant causes of muscle soreness.
- The risk of dehydration increases with age.
- Staying hydrated is crucial for muscle recovery, especially before, during, and after exercise.
- A general recommendation is .5 l of water every 5-15 minutes of exercise.
- Adding electrolytes to the water reduces the chance of muscle cramps and soreness.
According to the study, ‘the influence of hydration and electrolyte supplementation on the incidence and time to onset of exercise-associated muscle cramps.’ Consuming electrolytes lowers the likelihood of post-exercise muscle cramping compared to plain water.
Choose To Do Low-Impact Exercises
Start with gentle movements and gradually increase intensity as you feel improvement. Here are some specific examples:
Walking
Walking is a simple yet efficient strategy for increasing blood flow and relieving stiffness. Maintain a moderate pace while walking and gradually extend the length of your walks as you feel better.
Swimming
This, too, is a great low-impact exercise that works for several muscle groups while minimizing joint stress. Water’s buoyancy gives support, making movement easier while also fostering relaxation.
Restorative Yoga
Concentrate on restorative yoga poses that promote relaxation and deep breathing.
Go Yellow, Harness The Healing Properties Of Turmeric
Anti-inflammatory Properties:
- Curcumin in turmeric has well-documented anti-inflammatory properties.
- In DOMS, it helps to reduce inflammation, pain, and discomfort.
Pain Relief:
- Curcumin also has pain-relieving properties.
- It works similarly to some over-the-counter pain relievers, although through a different mechanism.
- Curcumin, the active ingredient in turmeric, has a pain-relieving effect, which could further reduce soreness after exercise.
Please be advised the body does not easily absorb Curcumin on its own. It would help if you consumed it with black pepper (which contains piperine), which can significantly increase its bioavailability.
