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How to Get Rid of Muscle Pain & Soreness after Workout

Updated on July 29, 2020

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How to Get Rid of Muscle Pain & Soreness after Workout

Muscle pain and soreness are some of the common outcomes of high-intensity workouts. Your body responds since it is not habitual to the rigorous exercise. Aching is a good sign, that your body and muscles are getting trained to the workout and sending signals to your body to get recovered. It may last for 24-48 hours for most of the people; however, it can last longer for fewer days in some cases.

Here a few tips to follow to recover your body faster.

1) Good Night’s Sleep

A good night’s sleep is highly recommended for muscles’ recovery. During sleep, our body produces the majority of growth factors, and hormones that help in soreness and aches. Therefore, after a rigorous work-out never miss a good night’s sleep. It is also believed to have faster recovery before midnight, thus sleeping at 10 at night is essential to ensure good results.


2) Take a hot shower

Taking a warm shower is beneficial for muscle soreness and pain. It relaxes your aching muscles, and as a result, you feel good. One principle to be kept in mind is, that water should not be too hot, as it results in dry skin and rashes. Moreover, taking a hot shower may also improve your quality of sleep, nevertheless trying it at least one hour before bedtime is fruitful.

3) Avoid Air-Conditioner

Air conditioner reduces immunity, furthermore, slows down the muscle recovery process, and the cold air may also stiff your body. Avoiding Air conditioner for at least a day could be highly accommodating to recover your body rapidly.

4) Stretching

Stretching is one of the best remedies for muscle soreness, and pain as it helps to reduce tightness in muscles and release tension in your body tissues. Stretch just after the exercise lowers the risk of muscle injury. It also increases the blood flow in your body, which tends to relax the overall body. Moreover, you can also stretch before the workout as well.

5) Pre-Workout Warm-Up

Warming up your body for the work-out is highly recommended by the health experts. You can’t just hit the gym without warming up your body. It will produce devastating effects on your body, especially on your muscles. Thus, always warm up your body before starting work-out.

6) Self-Massage

Self-massage helps relieve tension in your body, and it also improves mobility in the massaged area. It is a proven fact, that a good massage reduces fatigue and relaxes your tensed tissues. Massage helps reducing stress level, that aid in the recovery process of the body.

7) Nutrition

Eating nutritious food is essential in muscle recovery and soreness. Foods rich in protein help building muscles in our body and repairing body tissues. Here is the list of foods that should be taken to reduce aches in your body.

  • Spinach
  • Eggs
  • Chicken
  • Seafood
  • Beef
  • Mutton
  • Watermelon
  • Nuts
  • Oatmeal
  • Seeds
  • Greek Yogurt

8) Reduce the Intensity of Exercise

Reducing the intensity of the work-out may have positive effects on your body. For instance, if your muscles have got aches after high-intensity interval training, try to go for active rest by walking the next day. It will improve your body discomfort by putting less strain on your muscles, moreover, it will be highly effective in faster muscle recovery.

9) Stay hydrated

Drinking plenty of water speeds up your recovery process by removing toxins from your body and keeping your muscles in proper working order. Dehydration can worsen the recovery process. Hydration is also beneficial for constipation which is also essential for active recovery.

10) Daytime Nap

Sleep for a shorter period helps muscles to recover faster, boost up the energy level, and alertness in the body. Whenever your muscles hurt try daytime nap and see the magical benefits you will get. According to the National Sleep Foundation, daytime nap helps human performance and muscle strength.

One of the most important points, that must be kept in mind is, all the above tips can only speed up the recovery process and cannot be taken as an instant recovery method. Your body will heal itself. You can only take rest, eat nutritious food, and other tips may be used to reduce pain. Stay Healthy Guys.

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