Muscle soreness is pretty common when you’re a gym-o-holic or practice any endurance sport. In most cases, it is cured just as it occurs- with time. But, what if the muscle soreness sets on a little late after your workout session. Or more so, if it does not go away even after days of inactivity.
Typically, sore muscles are a result of excessive lactic acid build-up. But, when combined with muscle tears, the symptoms could easily worsen along with inflammation in the affected area.
Of course, proper rest and some painkillers can help with the symptoms. However, it is also not an option all the time. So, instead of trying over-the-counter medicines or resting the whole week off, try these easy remedies for a speedy recovery.
Dietary Changes And Supplements
The simple and the most effective way to recover is by managing what you eat. Traditional medicines still use this methodology, instead of practicing invasive treatments.
Since the muscles are mostly made up of proteins, consuming an excess of it can surely help with faster recovery. Cottage cheese contains nearly 23 grams of healthy protein per cup. This is enough to mend any torn muscles. But, notably, you shouldn’t consume more than 2 cups a day, if you’re a heavy lifter. It could result in excessive acid within the muscles which can worsen the situation.
After a rigorous workout session, biting into a juicy piece of watermelon can be very satisfying. But at the same time, it can also prevent the onset of cramps and soreness in muscles. Watermelons contain an amino acid called l-citrulline, which is helpful in both- muscle regeneration and inflammation. Besides, the natural sugar in watermelon can also help drive more protein to the muscles.
Eggs and Salmon
As already mentioned, protein consumption can help alleviate muscle tear symptoms, there could be no better source of protein than eggs. Salmon is also considered a good source of protein, but it has some other benefits too. For example, omega-3 in salmon is helpful in reducing inflammation.
Making changes in dietary intake with foods that are rich in protein and anti-inflammatory ingredients, can significantly speed up the recovery process.
Along with the dietary changes, indulging in some relaxing treatments can also help soothe sore muscles.
Desert Stone Massage
Basalt stones are known to retain heat for longer. And, studies suggest applying heat on or around sore muscles helps soothe the pain. Going for a desert stone massage can help improve blood circulation and relieve the pain in the region. Thus, soothing the soreness in the muscles.
Some organic oils and resins can activate the body’s self-healing mechanism. For example, some essential oils are known to induce hormonal activities in the body. Masseurs offering the best Tucson massage services explain that a combination of aromatherapy and light massage can help the body detoxify naturally. Besides, it also helps relieve muscle tension and stress.
You can also choose hydrotherapy. Choose between hot or cold hydrotherapy, after having a regular workout session. You already know how heat can help your muscles to recover. Coldwater, on the other hand, helps with inflammation and swelling. More so, the therapy has proven results in both acute and chronic pain relief.
Exercise And Workout
Now, you might be skeptical whether to workout with sore muscles or not. To put your mind at ease, active recovery is better than passive recovery. It helps, build endurance while recovery continues.
At the same time, it is also noteworthy that whether to continue with active recovery also depends on the severity of the soreness.
Nonetheless, here are some exercises that can help you recover faster.
The sole purpose of stretching exercise is to improve mobility in sore muscles. Studies suggest that simple stretching exercises help circulate more blood through the muscles. This in turn helps supply the muscle region with more nutrients and healthy protein.
Sore muscles can easily restrict the movement of limbs and joints. It could either be due to the pain and agony, or it could be because of a muscle tear. In any case, light stretches can do no harm but only good for your muscles.
Research suggests that practicing resistance exercises helps improve the body’s endurance. The principle is, when you try a new exercise or increase the intensity, your body responds by producing more lactic acid. And this causes soreness in the muscles.
On the other hand, if you keep practicing the same exercise, for a few days, your body should develop resistance to them. Ultimately, improving the strength of your core muscles.
Some studies reveal that indulging in low-intensity cardio exercise can also speed up the recovery from sore muscles. For example, swimming, walking, and cycling, all help increase blood oxygen.
With more oxygen in the blood, it becomes easier to detoxify the body and supply more nutrients to the muscles. And it needs no mention that more nutrients also mean faster recovery.
Every fitness enthusiast or adrenaline junky is aware of what muscle soreness is. And the fact that they are treatable makes them all the less scary. However, in some cases, a simple sore may worsen into an injury, and it is important to consult with a physician at that moment.
The key cause behind sore muscles is lactic acid formation in the muscles. And bringing down the lactic acid in the muscles should prevent muscle soreness. So, instead of looking for after treatments, it is better to practice preventive workouts after your regular session.
Experts suggest that a 5-minute session of brisk walking can help bring down the lactic acid content in the blood gradually. This in turn should help in reducing the contents in the muscles. And thus, avoid any risks of having cramps or muscle soreness.
On this note, we wish you a speedy recovery from your sore muscles, and also hope that you will practice more preventive workouts in the future to avoid soreness.