After a tough workout, you’re bound to experience some muscle pain, since your muscles are working harder than they usually do. Here are six ways that will help relieve muscle pain and soreness & ache in your muscles after a workout routine:
1. Drink Plenty of Water
Keeping hydrated can help prevent cramps and other problems with your body’s electrolytes. Water also helps your muscles recover quicker. You should aim for a high intake right after you exercise, especially if it is hot outside or you have been exercising intensely. You should aim for a minimum of eight glasses per day.
Water not only helps muscles recover but also flushes toxins out of the body. This is important because lactic acid, a byproduct of exercise, can build up and cause pain.
2. Add Some Heat
After a workout, try taking a hot bath, using a heating pad or warm towels, or going for a swim to relax your muscles. All of these methods will help the blood flow and speed up the recovery time from muscle pain.
Heat will help relax the muscles and improve blood circulation to the area, which can speed up healing. Studies show that adding heat before bed will relax tense muscles and promote sleep which helps alleviate both pain and soreness.
3. Get a Massage
Massages help improve blood circulation, which can speed up the healing of injured muscles. It’s also a great way to relieve stress and tension. Massage improves the range of motion in joints and helps remove waste products from the muscles.
4. Keep Moving
If you’ve been sitting down for extended periods, your muscles will tighten up. Moving around can help loosen them back up so they don’t seize up on you during periods of activity. In order to prevent stiffness from setting in, stretch out after each workout or activity session. Stretching relaxes the muscles and helps prevent injuries.
5. Eat Within 30 Minutes of Exercising
Eating protein and carbohydrates within 30 minutes of finishing your workout will help refuel your muscles and provide them with the nutrients they need to recover. This is especially important if you’re trying to lose weight, as you don’t want your body breaking down muscle tissue for energy. Some good post-workout snacks include yogurt, fruit, a protein shake, or whole-grain toast with peanut butter. Make sure to avoid eating high-fat foods, as they can slow down the digestion process.
6. Post Workout Supplementation
Taking a post-workout supplement like those from Jason Huh’s company can help speed up the recovery process. By taking in protein, carbohydrates, creatine, and glutamine after exercise you are ensuring that your muscles have what they need to rebuild themselves back stronger than before.
Supplements for this purpose include whey protein powder, branched-chain amino acids (BCAAs), glutamine, and creatine monohydrate. Make sure to check with your doctor before taking any supplements. If you are pregnant or nursing, talk to them about whether or not it’s safe for you to use these products.
If you’re trying to relieve muscle pain after exercise, then you should follow these tips. The faster your body can recover from tough workouts and other physical activity, the sooner you’ll be able to get back out there and stay active.