Exercising is important for a healthy body and mind. Unfortunately, sore muscles are an all too familiar result of a good workout. Those who are new to exercising are not the only ones having to find ways to ease body soreness and stiffness following a good workout session. Instead of popping countless over-the-counter pain pills, below are some alternative, natural solutions for post-workout pain management to consider.
Use Foam Roller
Most people are aware of the benefits that stretching before a workout can offer. To help lessen sore muscles, use a foam roller right after your workout. The technique is referred to as self-myofascial release. It is a way to release tension in connective tissues and muscles and move fluid to the areas needing it. Foam rolling helps increase circulation and deliver necessary oxygen and nutrients to the areas affected by the workout. It can also help to reduce tenderness and swelling. Runner’s World’s article on foam rolling provides some excellent pointers to help get you started.
A Good Soak in the Bath
There are a few ways a bath can help soothe your sore and achy muscles after a workout. One option is to take a warm bath. The heat from the water will help get your blood circulating and ease tight muscles and increase relaxation. Add in some Epsom salts to your bath to help decrease joint inflammation. A cold bath is another option to consider. Fill up your bathtub with cold water and add a lot of ice to it. Sit it the water for around 10 minutes to help aid in reducing sore muscles.
Get Enough Sleep
Sleep is crucial and offers numerous health benefits. It is a great way to ensure you properly recover from a good workout session. Sleep can help improve protein creation. This is needed to help repair your damaged muscles. It is recommended to get at least seven hours of sleep each night. Sleeping is an important part of fitness.
Drink Lots of Water
Keeping your body hydrated before, during and after a workout session is one of the best ways to reduce sore muscles and inflammation. If your body does not get enough hydration, sore muscles can become more painful and pronounced in certain areas such as your joints. Stay away from sugary and energy drinks that can cause more harm than good for sore muscles.
CBD is a cannabinoid compound found in cannabis plants. It can help with pain relief without the high from THC. CBD is found in a variety of products to help aid those with sore muscles in finding relief. If you don’t want to take pills, consumers can purchase CBD for topical pain relief in the form of lotions, salves, and creams.
A great natural solution for easing post-workout pain and soreness is to eat pineapples. The true cause of pain after an intense workout is inflammation in the muscles. Pineapples contain anti-inflammatory enzymes called bromelain. If you do not like pineapples, other fruits like tart cherries can offer similar benefits at lower levels. After exercising, drink a cup of cherry or pineapple juice to help refresh your body and reduce inflammation.
Consuming caffeine at least one hour before a strength workout can offer benefits in the days following. Not only will a small amount of caffeine help you power through your workout, but it can also help lessen the amount of soreness you have in the two or three days after. Read the NHS analysis of the research before making this lifestyle change.
No one likes dealing with pain or muscle soreness after working out. It can make it difficult to get motivated again the next time. Follow some of these suggested natural solutions to help get you quick relief and on your way to healing.