Tips to Reduce Muscle Soreness
Increase the intensity gradually – pace yourself in the early weeks and build up as you get stronger.
Talk a short walk – a walk of about 15-20 minutes will increase your circulation and help the flow of blood and oxygen to your sore muscles, which will help them recover. Walking my kids to school each morning really helps the soreness in my legs, for example.
Stretch – Stretching will reduce lactic acid in your system. Make sure you give your muscles a gentle stretch after you warm up or take a walk. A gentle stretch after a warm shower or bath is also a great option and nice way to wind down before bed. Remember to get in a good 5-10 minute stretch at the end of each workouts session as well.
Drink water- Drink, drink, and drink some more. Hydration is a key component for good circulation, which aids in muscle recovery.
Eat Your Protein – Protein is an essential for creating muscle tone in your body. The more muscles you have, the more protein you will need to make sure that your muscles are able to rebuild themselves. I tend to follow the 40/30/30 rule with no more than 40% carbs, 30-35% protein and 25-30% healthy fats. A great way to get in extra protein is with a recovery drink within one hour after your workout.
A few other tips/ideas:
- Rest your muscles for 1-2 days before using those same muscles again
- Combine cardio , light lifting, and flexibility exercises
- Include extra vitamin C in your diet
- Omega 3 supplements aid in faster muscle recovery
- Herbal or green tea with ginger
Typically, muscle soreness is not cause for concern, but don’t hesitate to check with your doctor if the pain is intense or does not subside after a few days. Have other tips for dealing with sore muscles? Let us know!
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These tips are great! I especially like the tip about walking. Often when people are sore they stop moving which is not a good idea. It’s also good to eat tart cherries or drink tart cherry juice after a workout. Studies show that the antioxidants in tart cherries can help speed up muscle recovery time.