Muscles can often be sore after a workout or strenuous physical activity. While this disorder can be irritating and keep you from exercising, the more you exercise, the less pain you will experience in the following weeks. Follow the simple tips in this tutorial to relieve common muscle aches.
Steps
Part 1 of 3: Treating Muscles During Workout
Step 1. Do some warm-up exercises before starting your workout at a moderate pace
If you want to keep your muscles limber and avoid injury when doing strenuous exercise, you need to start the routine slowly to allow your muscles time to warm up and become flexible. Don't jump right into an intense and strenuous activity.
Start with light exercises and gradually increase the level. For example, if you are lifting weights, don't start with heavy dumbbells right away - start with a few simple reps and light weights before starting with an intense bench press session
Step 2. Stretch properly
Stretches at the beginning and end of the training session help expel lactic acid from the muscles. After strenuous activity, it is not recommended to wait for hours before stretching. You should do stretches immediately after an exercise that can cause pain to prevent the muscles from tightening.
Be sure to stretch after your warm-up exercises to make your muscles more flexible and have a lower risk of injury. In this regard, you can read this wikiHow tutorial, where you will find many tips to increase muscle elasticity and reduce the chances of getting hurt
Step 3. Stay hydrated
Dehydration at the start of a training session is dangerous, not only because you may suffer from a slight, vague headache, but also because you may experience muscle aches at the end. Adequate hydration during intense physical activity increases the oxygenation of the muscles, making them more resistant, and helps recovery at the end of the exercises.
- Try not to get too full of water just before your workout, as you may suffer from bloating and abdominal cramps. Instead, make sure you stay well hydrated at all times, especially in the 24-48 hours before strenuous physical activity.
- As a general rule you should drink a quantity of water corresponding to 1/3 of your body weight but expressed in deciliters. So, if you weigh 75 kg, you should consume about 25 deciliters of liquid equal to 2.5 liters. Keep in mind that this value also includes liquids present in food, as well as beverages such as milk or fruit juice.
- Make sure you stay well hydrated while exercising - a good rule of thumb is to drink 240ml of water every 15 minutes of intense exercise.
Part 2 of 3: Soothe Muscle Aches After Exercise
Step 1. Apply ice
An ice water pack immediately after intense physical activity has been shown to reduce muscle pain more than any other treatment. It also helps decrease inflammation and avoids persistent muscle soreness. If you are a professional athlete, an amateur sportsman or constantly go to the gym, you can take an ice bath to reduce muscle soreness. If not, you can try the following techniques:
- Immediately take a shower or bath with cold water. The colder the water, the better. Professional sportsmen literally use ice cold water, but if you can't stand it, you can use freshly mixed cold water with some hot water. It is not the same, but it is still better than hot or lukewarm water.
- If you are an athlete you may want to consider purchasing a 20 liter bucket. If you have muscle pains in your arms (as happens to those who practice baseball, for example) this container filled with ice water allows you to cool both arms at the same time. The same technique also applies to the feet.
- When cooling a muscle or muscle group (rather than the whole body) with an ice pack, be sure to wrap it in tissue before applying it to the skin. By doing this you avoid that intense cold can damage the skin. Try putting crushed ice in a plastic bag and wrap it in a tea towel or towel before placing it on your sore muscles.
- Use cling film to fix the ice on the limb or body. If you need to move around (cooking, cleaning, etc.) while undergoing cold therapy, this method will keep the compress snug against the muscle.
- Apply ice for 10-20 minutes.
Step 2. Warm up your muscles
Although the first thing to do is always to apply ice, a few hours later it is advisable to switch to heat, in order to stimulate blood circulation and help the sore muscles to remain flexible rather than stiff. Apply heat for about 20 minutes.
- Take a hot bath or shower. Water helps relax your muscles while you soak.
- You can add Epsom salts to the tub for an effective home remedy for sore muscles. These salts contain magnesium, which is absorbed by the skin and acts as a natural muscle relaxant. Add 2 to 4 heaping tablespoons of salt to the bath full of water and stir a little to dissolve it. Enjoy your bathroom; when you're done you should start to feel quick relief.
- If you suffer from neck stiffness, fill a sock with uncooked rice and close the top end. Put it in the microwave for a minute and a half and use it as a warm compress. It is reusable.
- If you have localized muscle pain, you can apply heating patches directly to the skin and wear them for hours under your clothing. They are available in almost all pharmacies.
Step 3. Keep moving
It may be tempting to let your muscles rest completely to recover, but studies have shown that light physical activity can reduce the duration of soreness. It is important to give your muscles time to recover; however, make sure you don't overdo it.
- Exercise improves blood circulation in sore muscles, accelerating the process of expelling toxins and at the same time preventing the muscles from stiffening.
- Evaluate the intensity level of the previous workout when you are suffering from muscle pain and do a lighter version the next day (as tiring as the warm-up). For example, if you experience muscle pain while running 8km, take a brisk walk of about 800-1600m the next day.
Step 4. Get a massage
When you do very intense physical activity, it is normal for the muscle fibers to suffer microtrauma and the body's natural response to these tears is inflammation. Massage is therefore useful for reducing the amount of cytokines produced by the body, which play an important role in the inflammatory process. Massage seems to increase the amount of mitochondria in the muscles which improves their ability to extract oxygen.
- The massage also helps to move the lactic acid, lymph and stagnant toxins present within the muscles.
- See a massage therapist and let him treat your sore muscles. Massage therapy is relaxing, meditative and healthy.
- Massage the muscles yourself. Depending on where the pain is, you can try to massage yourself. Apply pressure with your thumbs, knuckles and palms to deeply stimulate muscle tissue. You can use a lacrosse ball or a tennis ball to work on muscle knots and tension without straining your hands.
- If you're massaging a sore muscle, don't focus on the core area. Instead, try to focus on the connections at each end; this helps the muscles relax faster. For this reason, if the pain affects the wrist, massage the forearm.
Step 5. Get a foam roller
This portable accessory allows you to have a soothing massage of deep muscle tissues before and after a training session to loosen the muscles, avoid pain and treat the soreness already present. This device is very useful for muscle pain in the thighs and legs, but is also indicated for the back, chest and buttocks. Press the roller onto the painful area and roll it along the length of the muscle. This movement helps relieve tension and stress.
- Learn about "myofascial self-release". This massage technique was once only used by professional athletes and therapists, but it is spreading widely among all those involved in sports or fitness activities. You can buy the foam roller at any sporting goods store or even online.
- Read the tips in this tutorial on wikiHow to make the most of it and loosen up your muscles.
- If you don't want to spend 20-40 euros to buy it, you can use a lacrosse ball or a tennis ball and roll it under your body.
Step 6. Take some pain relievers
If you need to find immediate pain relief, take acetaminophen or non-steroidal anti-inflammatories (also known by the acronym NSAID) such as ibuprofen, naproxen or aspirin.
- If you are under 18 or if the person you are caring for is still a minor, do not use aspirin. If taken in this age group there is a risk of contracting a dangerous disease, Reye's syndrome, which can cause severe brain damage.
- Do not take NSAIDs on a regular basis, as prolonged exposure to these active ingredients interferes with the ability of muscles to heal on their own. If possible, you should look for other, more natural solutions to treat muscle pain.
Step 7. Know when the pain is normal or when it is an indicator of other problems
It is quite common to feel sore after strenuous physical activity or after a period of inactivity of certain muscle groups, but you should pay attention to some signs that could indicate more serious health problems.
- Normal post-workout muscle soreness typically occurs the next day, especially if you've changed your workout type, increased intensity, or worked on muscles you don't usually use. Usually this type of muscle pain is very severe on the second day, but then gradually subsides.
- Pay attention to any sudden stabbing pain you feel while exercising, as it could indicate a muscle tear. Check for joint pain, as it could be a sign of damage to a ligament, meniscus, or osteoarthritis problem.
- Call your doctor if you experience any sudden pain that is not reduced by taking over-the-counter pain relievers or that does not go away after a few days.
Part 3 of 3: Preventing Muscle Pain
Step 1. Plan an appropriate diet, which also includes good hydration
If the muscles become sore from intense physical activity, such as weight lifting, they are able to recover on their own thanks to the intake of fluids and lots of proteins. Aim to get 1g of protein per day for every pound of lean body mass.
- For example, a man weighing 80 kg and with about 20% body fat should have about 130g of protein per day. This allows you to considerably accelerate your recovery time and avoid losing muscle due to poor nutrition. For best results you should eat protein 15-45 minutes after your training session.
- Drink plenty of water during exercise and throughout the day. Muscles need water to function at their best, and the body needs fluids to repair muscles that have been strained. Don't forget to drink!
- Eat carbohydrates before and after exercise to help your muscles heal and have the energy needed to do the workout.
Step 2. Consider taking vitamins, antioxidants, and other supplements
Muscles need particular vitamins and minerals to recover properly, so by preparing the body with the right nutritional elements, you allow it to sustain an intense workout.
- Vitamin C and antioxidants, in particular, are effective in avoiding muscle soreness. Blueberries, artichokes, and green tea are high in antioxidants, while chili, guava and citrus are high in vitamin C.
- Before training take supplements with branched chain amino acids (BCAAs: L-leucine, L-isoleucine, L-valine) and others such as L-glutamine, L-arginine, betaine and taurine; these are all elements that predispose the body to eliminate the toxins produced by the muscles. These supplements also promote recovery and protein synthesis by rebuilding the muscles.
- Consider supplementing your diet with protein food supplements, which help build muscle. You can eat more foods that are natural sources of protein (like eggs, yogurt, or chicken) or decide to add some powdered supplements to your smoothies to drink after an exercise session.
- Add creatine to your diet. This is an amino acid that occurs naturally in the body, but you can increase its dosage to help your muscles recover faster after strenuous activity. You can find it at health food stores or health food stores.
Step 3. Try black cherry juice
This product is quickly gaining a reputation as a "super food" due to its antioxidants and other healthful properties. In one study it was found to provide relief from light to moderate muscle pain.
- You can find 100% pure black cherry juice in well-stocked supermarkets or health food stores. Look for brands that do not mix black cherry juice with other types of fruit (such as apple and black cherry juice), as the latter contain a minimal amount of black cherry. Also check that the product does not contain added sugars or other ingredients.
- Try to use black cherry juice as a base for your post-workout smoothie or drink it on its own. It is excellent right out of the refrigerator; alternatively, place a plastic glass of juice in the freezer to create a delicious granita.
Warnings
- Be cautious if you plan to dip your entire arm into the 20-liter bucket of ice-cold water as described above, as this could cause rapid loss of body heat and impair circulation. Do not use this method if you have heart or blood pressure problems. Even if you are completely healthy, proceed slowly by dipping your arm gradually, starting at the tips of your fingers, especially if it is a hot day. Better yet, you could make a sort of "popsicle" of plain water to rub on your arm, always starting with your fingers. Then dry the skin and massage the limb starting from the hand and moving up towards the torso. Be gentle to avoid pain or stress on the muscles.
- It is not very effective to prolong the application of ice to the sore muscle. It is generally recommended to keep it for 15-20 minutes, followed by another 15-20 minutes of rest and then repeat the pack if necessary. This is because prolonged contact with ice doesn't cool the area any more than it already does, but it could cause cold burns, damaging soft tissue or skin.
- Joint pain is a serious problem and can cause severe and prolonged injury. Do not confuse muscle pain with joint pain; if it does not go away within a few days of rest and after following the procedures described in this article, you should seek medical attention.
