Starting a new exercise routine can be challenging and painful. You will surely experience muscle soreness the next day.
When you work out, your muscles suffer from tiny tears that cause the pain. However, many home remedies can reduce the pain and hasten the healing of the torn muscle tissues. You can treat sore muscles at home with these 10 quick fixes:
1. Hot or Cold Treatment
Soreness or pain after exercise is usually caused by torn muscle tissues. Soaking in a tub of warm water can help your muscles relax and the warmth can help reduce the pain or soreness. However, exercise can also cause your muscles to overstretch. This condition is called pulled muscles. A cold compress will help strains, inflammation, and bruises caused by exercise.
Exercise can cause you to sweat too much, which can make you dehydrated. When this happens, you may suffer from muscle cramps that can be intensely painful. Keep hydrated by drinking lots of water.
Each time you work out, bring a bottle of water to keep you hydrated. Fruit juices and energy drinks do not work as effectively as water when it comes to rehydration.
Getting enough sleep is one of the best home remedies for sore muscles. Adequate sleep will reduce your pain threshold. This means that the pain that you feel is reduced. During sleep, your body keeps busy in repairing your muscles, tissues, organs, and other cells. Chemicals that enhance the immune system are released, helping you fight inflammation and infections.
When the muscles all over your body are aching, it makes getting up or moving difficult. Instead of lying down, do some stretching exercises or walk around. Being active can help relax the muscles and release tension that usually cause muscle pains.
5. Fruit Juices
Some fruit juices have been tested and proven to relieve muscle soreness. Cherry juice and watermelon juice are known to have anti-inflammatory elements. Since most soreness of the muscles are caused by inflammation, drinking these fruit juices are known to help reduce the pain.
Ginger is known to fight inflammation. If you suffer from sore muscles after each workout, make it a habit to drink ginger tea after you exercise. This will deter inflammation and help prevent muscle soreness.
7. Use a Foam Roller
Applying a gentle massage with a foam roller after your workout will help release muscle tension. Rolling it over sore areas is one way of getting rid of fluids that have piled up on the muscles during exercise. When left to accumulate, it can hamper the circulation of the blood in the muscles and result in inflammation. An alternative to foam roller is a massage gun which is quite popular in Australia right now.
There are many medications for muscle soreness. However, before taking anti-inflammatory medicines, try the home remedies mentioned first. But if these fixes to treat sore muscles do not work or if the pain stays and becomes more intense, it is time to consult a doctor for a prescription and medical advice.