Muscle soreness can be very painful. When you start a workout program, it can be challenging to keep up. Add muscle soreness to the equation and you will a difficult time adapting to the regimen. Chances are that you will not feel as ecstatic about getting out of bed to hit the gym when you experience muscle soreness. However, there is no need to worry as this post shares some of the best tips that will help you combat the pain in no time. It is important that you keep in mind that not all muscle soreness is the same.
There are two types of muscle soreness which include acute muscle soreness and delayed onset muscle soreness (DOMS). What differentiates the two is that acute muscle soreness is felt immediately after or during the exercise. It is described as a burning sensation that is caused by a buildup of lactic acid in the muscles. However, it tends to resolve quickly unlike delayed onset muscle soreness which is more serious. To help you deal with muscle soreness, the following tips will prove useful.
1. Eat Anti-Inflammatory Foods
Research reveals that eating antioxidant-rich foods helps provide relief to muscle soreness. Similarly, foods rich in amino acids such as watermelon help ease the pain. Studies conducted in 2013 and 2017 revealed that amino acid may reduce soreness and recovery heart rate. Other amazing anti-inflammatory foods which you can consume to treat the pain include ginger, pineapple, and cherry juice.
2. Take Antioxidant Supplements
In addition to eating anti-inflammatory foods, it is a good idea to take antioxidant supplements such as fish oil and curcumin. Curcumin is a compound that is found in turmeric. It is known for being rich in antioxidants and its powerful anti-inflammatory effects. Thus, it makes sense to add turmeric to your diet to reduce the pain of DOMS and boost your recovery rate after exercise. Besides turmeric, you can also take fish oil supplements and other omega-3 fatty acids to help ease the pain.
3. Milk Protein
If you are interested in going all-natural, it might be best to opt for milk protein. A study conducted in 2017 revealed that milk protein supplements may help reduce the pain and boost strength. Milk protein concentrate is a product which consists of 40% to 90% of milk protein. It is found in protein-fortified foods as well as beverages. You can even get milk protein in powdered form from health food retailers.
4. Topical Arnica
Arnica is an amazing natural remedy which has been used to treat muscle soreness for a long time now. It is derived from a flower that is commonly found in the mountains of Europe and Siberia. Even though there is a need for more research, a study conducted in 2013 showed that ointments and topical creams which contain arnica can relieve inflammation and pain caused by intense eccentric exercise.
5. Heat Therapy
Once you complete your workout session and the pain persists, you should seek heat therapy. DOMS can be prevented or pain caused by it can be reduced by applying heat immediately after exercise. A study conducted in 2013 revealed that the application of moist heat offers greater pain reduction as compared to dry heat. Some of the best ways through which you can opt for moist heat therapy is by taking a warm bath and placing wet heating packs or warm damp towels on the sore region.
6. Swim
Swimming is proven to help combat pain caused by muscle soreness. It is due to this reason that most professional weightlifters can be found swimming. Give swimming a try. You will be astonished by the results.
7. Get a Massage
There is nothing that a good old massage cannot fix. If you have some money to spare, it might be best to get a massage. It will help relax your body and reduce the pain caused by muscle soreness. You can even opt for a sports massage to treat the pain.
8. Stretch before Workout
The importance of stretching before a workout cannot be stressed enough. When you properly stretch before an exercise session, you allow your muscles to relax. It is crucial that you regularly stretch to keep your body in excellent condition. Similarly, you should also warm-up before working out.
Conclusion
Combat muscle soreness in the best way possible by utilizing the tips mentioned above. There is bound to be a tip that you can follow to achieve comfort.
