Reducing After-Workout Muscle Soreness

My legs are hurting, so bad that doing simple things like going to the toilet is a bit scary. The reason being that I went to the gym yesterday after a period of 3 months without working out. if you’re a gym person, you can relate.

For the past 3 months, I was in place where I could not access a gym, but there are home workouts and I choose to lay back, relax and wait to come back to a place were I can access a gym. If I did home workouts during the 3 months, I would not be feeling this pain right now.

Now because of this, it has forced me to do some research (Health exchange) of the things that I should do to ease this pain, even if its by a bit, because it too unconfutable.

Allow me to share with you some of the tips I found;

Use an Ice Pack
Wrap an ice pack in a thin towel and apply it to the aching muscles for approximately 15 minutes if you have an acute injury or swelling in the muscle or joint region. Apply a heat pack for 15 minutes if there is no swelling and the muscles are only sore from the activity.
Take advantage of a spa day and have a massage.
Trigger-point and sports massages are great for relieving muscular tension and pain.
It’s time to flex your muscles!
After a hard exercise, spend 10 minutes stretching your muscles to avoid soreness. Warm up your body by doing basic motions like arm swings and marching on the spot, or by walking slowly at first and increasing your speed over time.
Do a few gentle workouts (such as walking, swimming)
Don’t quit working out altogether. Muscle discomfort after an exercise is a sign that your muscles have been stretched and are on their way to becoming more flexible and powerful. Laxative acid accumulation may be eliminated more quickly with mild muscular exercise.
Slowly increase the difficulty of your eccentric workouts.
Eccentric muscular contractions increase your risk of muscle pain. Eccentric contractions may be noticed in the “down motion” of a bicep curl as your muscles stretch under strain. Unusual exercises include, but are not limited to, walking or jogging downhill. Gradually increase the intensity.
Indulge in a hot bath.
A short-term solution is to take a warm bath to release stiff muscles and increase blood flow.

Share on facebook
Facebook
Share on twitter
Twitter
Share on linkedin
LinkedIn

SIGN UP FOR

Our Newsletter

Subscribe now to get notified about latest news and have our Issue sent to you every week.