Muscle pain is fairly common among men and women who suffer from overexertion or inadequate use of muscles. It can be experienced along with tenderness, weakness as well as stiffness of a particular muscle.
Muscle pain can also be experienced along with limited movement, bruising, or swelling due to tendons, ligaments, and muscles getting damaged or torn during a workout session. Moreover, if you are attempting a new exercise, it can result in tears within the muscle fibres and put unwanted strains on the body. This is a natural process that the body experiences as the muscle starts to grow stronger. It can also be the body’s way of indicating that the muscles need time for recovery.
Typically muscle soreness is experienced immediately after a rigorous workout and can be experienced for a day or two, this is called acute soreness. However, in some instances, the pain can escalate and be felt much later after the exercise routine is performed, typically up to 72 hours later. This is known as the delayed-onset muscle soreness.
If you feel it intensifying or it does not go away on its own, then it could be due to a serious muscle injury. If you are also experiencing muscle weakness, high fever, stiff neck, or difficulty breathing, then we recommend visiting your doctor.
How to Relieve Sore Muscles After Workout?
The good news is, minor muscle pain tends to subside on its own, as muscles repair themselves. In the meantime, if you are wondering how to relieve sore muscles fast then we have some easy tips for you.
In this article, we will discuss how to reduce muscle soreness after a workout from the comfort of your home.
Use a Muscle Pain Relief Cream
Over-the-counter balms and ointments are a great option to explore. Simply apply it all over the sore area after your workout session and let it absorb into the skin completely. We recommend you try the best product for muscle recovery, Herbion Natural Chest Rub ointment.
This Chest Rub ointment contains wholesome ingredients namely, Clove Oil, Eucalyptus Oil, Wintergreen Oil, and Olive Oil that reduce aches and pains of the joints and muscles effectively. It also eases pain due to arthritis, lumbago, sprains, and strains. The best part is, this natural Chest Rub is camphor-free, petroleum-free, and paraben-free so you know you are putting safe and effective ingredients on your body.
Hop over to Amazon or Walmart to purchase online. The complete Herbion Naturals product range is also available at your nearest Loblaws, Metro Pharmacy, and all leading pharmacies & health food stores.
Why Does Massaging Sore Muscles Feel Good?
Whether you are suffering from muscular pain in the back or any other part of your body, a massage will surely benefit you. Massages can lower the stimulation of cytokines, compounds that play an essential role in triggering inflammation. A relaxing massage can also promote the production of mitochondria. These are naturally found within cells that convert glucose to the energy that is crucial for cell repair and optimal functionality.
A professional masseur can give the best massage for sore muscles, but it can be quite expensive, especially, if you would like to take one now and then. Teaching your partner a few massage techniques can help curb costs and ease discomfort.
Hot Bath for Muscle Recovery
One of the best ways to ease muscle soreness is by drawing a relaxing warm bath. Besides nothing beats the pleasure of taking a hot bath after a long run. The heat relaxes tight and sore muscles while promoting blood circulation.
Here are some things to put in the bath for sore muscles, Himalayan pink salt, essential oils such as cypress, and juniper berry. Himalayan pink salt is most likely available in your kitchen cabinet, is cost-effective, soothes sore muscles, removes toxins, and elevates blood circulation throughout the body.
Juniper berry oil reduces joint pain and inflammation while promoting oxygen-rich blood circulation and the release of excess fluid. Cypress essential oil has a balsamic aroma and eases inflammation effectively. You can also add lemon oil as it is also rich in pain-relieving properties.
Hot and Cold Compress Procedure
Just as the heat in the warm bath works to ease pain, a heating pad can serve the same purpose. If you are experiencing sore muscles, but there is no visible swelling then it is best to apply a heating pad to the body for at least 15 minutes to get much-need comfort. Make sure it is not too hot to scald or burn your skin.
If you are experiencing swelling on your muscle or joint area, then an ice pack will benefit you more. Be sure to wrap the ice pack in a thin towel before placing it directly on the skin to avoid causing skin damage. Wondering how long to ice sore muscles? All you need is 15 minutes! However, if it is still swelling you can continue to use ice at a later time in the day.
Warm Up Stretches Before Workout
Before and after every workout session, dedicate some time to stretching exercises for flexibility. Just 10 minutes of stretching can help your body adjust to all the rigorous training you will be putting it through. Moving your legs and swinging your arms around gets the blood flowing and does wonders for warming up the body.
After stretching, start with low-intensity exercises. Slowly building up the intensity helps to gradually move your muscles and get ready to take on more rigorous routines, such as several reps of heavy weight lifting.
If your muscle soreness does not go away, you might want to consider looking into light activities, such as brisk walking, light jogging, or swimming.
If your muscle aches feel unbearable we recommend visiting your doctor. Constantly pushing your limits at the gym can lead to severe or permanent injury. Therefore, a doctor may guide you to take some time off from the gym and give your muscles a chance to recover.