9 Easy Ways To Bring Relief To Post-Workout Muscle Soreness

Do you workout regularly? Have you been dealing with muscle soreness after your workouts? Calm down, you are not the only one. Muscle soreness is a common problem faced by many after an intense workout session. Though you can't completely get rid of it but what you can do is to ease the pain with proper care. Other than following a few basic rules while exercising, you also need to tend to your diet and take some time out to relax to help your muscles recover.

Here are some easy ways to fix post-workout soreness with inputs from Badal Upreti, Personal Trainer at Anytime Fitness, and Dr. Aashish Chaudhry, Orthopaedic Surgeon at Aakash Healthcare Super Speciality Hospital:

Rest time is crucial

Immediately after a workout, most people rush to their daily routine like heading to office or running errands. You must take time to relax so that your body can use the nutrients to rebuild and repair your muscles.

Get your protein fix

Drinking protein shakes or eating bars is good but it is crucial to take enough amount of protein when it comes to easing muscle soreness. One should include any one of the following foods in their diet such as peanuts, almonds, yoghurt and bananas.

Stay hydrated

During heavy workout at the gym, intake of water needs to be maintained. Your muscle cells need water, so when it comes to recovery, dehydration is one of the biggest enemies. Try to ensure intake of water for each hour of exercise. Within a few hours after a workout, your urine should be light yellow or clear. If it is dark yellow, then you are inadequately hydrated.

(Also read: 6 Simple Tips To Keep Yourself Hydrated While Working Out)

Don't skip warmup sessions

Most people tend to skip the warm up session before an intense workout without realising how much they are risking themselves. By warming up before the workout routine, you prepare your muscles for the heavy-lifting and reduce chances of muscle soreness or damage. Similarly, light workout and stretches after the workout will benefit you.

Exercise even if your muscles are sore

Exercising with sore muscles may seem counterproductive but doing so loosens your tight muscles and may flush out the lactic acid that causes muscle soreness. It doesn't have to be intense; a short jog will do.

Get a massage or use an ice pack

After the workout, get a good 20 minute massage to loosen your muscles and get your body fluids flowing. Do it yourself with a massage stick or a foam roller. You can also apply ice pack for 10 minutes on sore spots to reduce the inflammation in your muscles and speed up the healing process.

Cherries can help

Cherries help in increasing oxygen flow in your muscles, thus reducing muscle inflammation, minimising post-workout pain and boosting recovery.

Take a nap

If time permits, there's nothing like getting a nap of one or two hours after workout. It is in fact necessary as it helps the body enter deep and restorative stage of sleep, also helps your body to repair.

Why showering helps

If you thought a shower after workout was to clean you up, there's more to it. A shower after workout helps to decrease the inflammation of muscles, joints and tendons and also prevents various muscle injuries.

Have fun working out but don't forget to take care of yourself.

With inputs from IANS