Find out how you can relax your muscles after intense workouts
Training has never been easy. Though you are targeting on losing weight from it, you will encounter sore muscles more than once. The pain may be unbearable to hit the gym the following day, but there are ways you can minimize the soreness. Find out how!
What causes muscles soreness after training?
A trainer says that the pain comes from microscopic tears inside your muscles tissue that lead to muscle tension. These are formed during an intense workout. It acts as a reminder of how hard you pushed your body.
It helps your body during recovery to prevent you from overtraining as you give your body time to heal. It is hard to avoid the soreness, but there are simple treatments to help you feel better and recover faster after a workout.
How can you relax your muscles from a workout?
Do not start exercising before warming up and stretching. Stretching prepares your body for the exercise and minimizes the effects of soreness. Your trainer can take you through dynamic stretches that involve movement before an intense workout.
You can swing your legs or walk lunges to help your muscles relax. Static stretches are also crucial since you hold your body in one position. You can also contract your muscles and stretch the opposing side.
Try yoga to help you learn some stretching techniques such as the cobra. It helps your body release toxins that accumulate in the muscles and enhance the range of motion.
2. Warm up
Most people start training as soon as they hit the gym. The lack of preparing the muscles makes you prone to experiencing sore muscles at the end of the session. You may pull your tendon or ligament since you have not prepared your body for the exercise.
Practice some cardio which includes some warming up of your muscles. You can also skip a rope as part of your warming up to enhance blood circulation and prepare you for more exercises.
We are meant to believe that taking water while training can cause stitches in the stomach. Remaining hydrated prevents inflammation and cramping which leads to sore muscles after exercise. It also ensures that your cells are supple as you flush out harmful toxins from your muscles.
Do not hydrate with sweet beverages that contain excess calories when you are trying to burn them. Water is the best since it has no calories and it is healthy as you work out. Sweating or training too hard makes you lose water. You can replace the electrolytes your body by using water or a sports beverage.
4. Use the correct form
If you experience sore muscles for long, you could be training in the wrong postures. You should choose your weights according to your form. It is better to use small weight correctly than big weights incorrectly. They cause pain in your muscles for long.
Shallow and rapid breathing causes tension in the muscles. Try deep breathing since it relaxes the muscles. Deep breathing involves focusing on steady exhaling that is long enough to dissipate the tightness form your muscles. You can practice this in as you stretch.
6. Try ice bathing
Cold baths minimize muscle soreness. You should have a cold bath immediately after training. Soak yourself in the water for at least ten minutes, and you will feel better from it.
7. Heat up
Your shower should be accompanied by some heating afterward. You can use a heating pad to minimize the muscle tightness. This is what causes pain for most people. Heating allows you to stimulate your blood flow and facilitate the healing process.
8. Try tart cherries or pineapple
Pineapples contain Bromelain enzyme that prevents inflammation better than using any medication. Tart cherries or tart juice also contains anti-inflammatory properties. Try any of these juices and reduce the soreness. Feel free to look for supplements that have bromelain from your nearby food store.
9. Avoid using drugs
Some people go for any drugs that may reduce the pain. Drugs such as Xanax can cause Xanax addiction, so they are unhealthy to use for sore muscles. You can try painkillers but don’t take them in excess. Use more natural remedies in place of drugs.
10. Make use of your sore muscles
Use your sore muscles to minimize the soreness one day after your training. You can try non-resistant methods to prevent further soreness such as riding a bike or swimming. Do small exercises that keep them active instead of spending the whole day seated. Do some light jogs to help them recover fast as you increase the circulation of blood to the muscles.
Some other useful tips:
11. Apply ice
Get a back of ice cubes to relieve the soreness. The ice cubes reduce inflammation and pain. Inflammation is the primary cause of sore muscles and ice cubes can reverse it. The ice bathing is not enough, so follow it up with a bag of ice cubes.
12. Try self-massage
Self-massage can help you apply pressure that is not too much for you to harm yourself. You can use a massage stick to treat your sore muscles by working on the affected parts on your own. Massaging helps you relieve tension in the muscles.
13. Do compression therapy
This involves using a cold roller ball to massage your overworked muscles. You can do this with the help of someone. You only need to freeze it and not worry about it melting. It is better than using ice since it remains cold the entire time. It minimizes the pain and relieves swelling.
Meditating helps relieve stress and relax your muscles. You can meditate at least once before bedtime or in the morning before starting your day. It prevents stress and enables you to create a positive attitude useful to get rid of the tension in your muscles. You only need 30 minutes to relax and melt away the soreness.
The above techniques give you natural ways to help your muscles relax and reduce soreness after training. Don’t forget to rest after following out methods to help you regain your strength. They will help you recover fast and prepare you for your next gym session. All the best!