No Pain No Gain! Treat Exercise Soreness In 8 Easy Ways
An active lifestyle is next to healthiness. Spending a good 30 minutes a day already creates a significant difference in one’s overall condition.
But if you have recently just started, you’ll more likely experience the soreness. Here are 8 great ways to deal with rough body aches.
1. Stretch, Stretch, Stretch
Warm-up exercises are designed not only to ramp up your energy but also prevent injuries and muscle soreness. Resist the temptation of skipping warm-ups and ensure that your preparatory routines include a balanced combination of dynamic and static stretches.
2. Take An Ice-cold Shower
Nowadays, it’s necessary to equip gym facilities with functional hot-and-cold showers because an ice-cold bath immediately after workout is key to treating muscle soreness.
A study confirmed the positive effects of cold therapy in reducing soreness compared to the controlled group.
If a shower isn’t possible, consider applying cold compress on target muscle groups. It certainly helps alleviate the pain and decrease inflammation by controlling the blood flow to the affected area.
3. Hot Compresses, Warm Baths
Both hot and cold showers have an equal role to play in treating body aches due to intense physical activities, depending on time delays.
Fitness experts suggest taking warm baths several hours after the workout to help loosen the tight knots. Perhaps you can take a nice, relaxing warm shower before sleeping.
Hot compresses are still good alternatives, particularly for treating chronic pain and dealing with particular body parts.
4. Drink Plenty Of Water
Hydration is key to avoiding workout soreness. Fuel your system with water before, during, and after the workout.
Hot weather conditions and intense regimens make you sweat more. Avoid dehydration at all costs as this increases the risk for cramps, inflammation, and body aches.
5. Eat Pineapples
Besides pineapples being delicious healthy snacks, they contain enzymes called bromelain which have anti-inflammatory properties.
So make it a habit to have an ample serving of sweet pineapple (canned chunks will do) right after every workout.
If you’re one of the few who happen to dislike pineapples, your alternative option is to buy bromelain supplements available in health shops.
6. Avoid Getting Lazy
Physically assess yourself for injuries and bruises after an intense session. If none is found, you are advised to continue being active the following days.
In other words, avoid getting lazy and be inspired by some fitness quotes. Use the affected muscle continuously, of course in a non-resistant way.
Fitness coaches say that soreness is sometimes an initial body reaction due to an overly lax muscle being finally put to work. So if your legs sore from your skating spree, do a brisk walk or moderately bike around the following day.
Research supports massage after a rigorous exercise. Massage improves circulation, fixes muscle tension, and reduces pain.
You can hire a personal therapist, get your own massage chair, or invest in good rollers for self-massage.
The cheapest option is to commission the help of your family and friends. This way, you can also freely express which parts hurt and direct the pressure.
8. Lavish With Oils
There is a long list of essential oils that are medically proven to prevent and cure soreness. Among the easy-to-find ones are eucalyptus (cooling effect), juniper/chamomile (muscle relaxation), and peppermint (anti-inflammatory property).
You can even combine 2 to 3 oils if you wish. Apply your chosen mix generously all over your body or affected body part after taking a warm bath, just before hitting the bed.
If none works, don’t hesitate to seek professional help. Certainly, you don’t want to risk your health, perhaps the soreness is due to an internal injury.