Sore muscles are the common problem after workout or a long time exercise. Because it is very common, so you should check the reasons and the useful ways to treat it fast and naturally. The factors that cause the soreness on muscles are weight lifting, heavy weights, or incorrect exercising. After the injury, you should not use the drugs or cream rightly, but you should try to use some of the following remedies to relieve it and prevent it before and after doing exercises. VKool.com will show you the tips how to help sore muscles recover fast in legs & other body parts. If your muscle soreness is too serious, you should go to see the doctor and consult him immediately because the writing is for informational purpose only.
24 Tips On How To Help Sore Muscles Recover Fast In Legs & Other Body Parts
1. Sleep Well
Probably it seems too difficult to sleep in this time when the soreness appears. However, the suggestion is to try sleeping enough after getting the problem as sleeping can help your body pass the protein synthesis and help you have a good time to recover the endurance and strength. If you have troubles to get deep sleep, you might drink a cup of milk before going to sleep, drink a cup of warm herbal tea, listen to classical music, or do something that helps you relax. High-quality sleep will produce Growth Hormone that can repair and recover the tissues as well as the muscle strength.
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2. Drink Chocolate Milk
Drinking something is a useful remedy to treat sore muscles and chocolate milk is such a useful thing for you in this case. The protein in the chocolate milk will support your recovery. As the consequence, you should drink a cup of warm chocolate milk before sleeping or in the breakfast. Milk helps your bones stronger and chocolate is a perfect ingredient as it has a lot of nutrients, antioxidants to reduce blood pressure, against the oxidation, reduce the risk of heart diseases, protect your skin, and improve your brain.
3. Drink More Water
To have better recovery progress, you might not need to buy expensive cream, go to see the doctor, or do something more, you just need to drink more water after workouts. This step is really easy and simple, but many people might not remember. Let keep you hydrated to prevent the muscle damage and increase the chance to recover the sore muscles. You can supply more water through the diets by eating water-rich foods, drinking fluids, etc.
Massage is a normal treatment that you might think of it at first when having the sore muscles, actually, massage therapy has a lot of benefits such as easing the muscle pain, soothing depression, improving sleep, boosting immunity, relieving headaches, and so on. This remedy can help you relax and ease your pain, stiffness well on your back, shoulders, chest, arms, legs, etc. If you feel too painful, you might take some essential oils and massage gently on the muscles. You can listen to music during the massage therapy.
5. Get Protein
The problem will be worse if you do not get enough nutrients, specifically, protein. Before bedtime, you can eat protein-rich snacks which can repair the muscle soreness over the night. How to help sore muscles recover fast after workouts? The answer is to get more protein in your daily meals. After a good sleep at night, you can add more protein in the breakfast. This simple method might help you a lot in repairing the muscle injuries and the ache will be relieved significantly. Natural sources of protein are quinoa, lentils, nuts, lean meats, poultry, and fish.
6. Take A Nap
Try to take a daytime nap if you do not want to get tiredness after workouts. Taking a nap will recover your strength, energy, and help you feel better during the exercises. This is also a good time to relax and take a rest during the busy working day and a hard workout. Napping is a beneficial thing you should do, even in the working office. You just take a short nap about 20-30 minutes to prevent the soreness and tiredness, especially at noon.
7. Take A Rest
You sleep enough, but taking a rest is also a necessary thing if you get sore muscles. The stiffness might com back if you continue doing exercises. so you need to reduce the workout time and schedule the resting days. Resting does not mean that you have to sleep all day, just listen to something that help you clear your mind and forget the soreness on the muscles. Resting is crucial when you have any health problem including sore muscles and it will recover your muscles effectively without medication support.
8. Wear Compression Garments
Compression garments are pieces of the clothing such as sleeves, pantyhose, socks, etc that can support you stand for a longer time as well as help people who have poor circulation. How to help sore muscles recover faster with compression garments? Along with the nutrient supply, you can wear compression garments to kick the process. Many athletes also use this treatment to decrease the time of recovery and you can try it when performing workouts. If you usually get sore muscles when doing exercises, it is very important to wear compression garments to avoid injury, soreness, and unwanted swelling.
9. Have Bath
Cold bathing might work a lot for your sore muscles. This treatment will significantly reduce the inflammation and soreness after exercising. Some people wear ice baths, ice massage to prevent injury, reduce sore muscles and recover the problem quicker. Other athletes take a warm bath to ease stiff muscles. Or, you can alternate the hot water and cold water to recover the injury fast.
10. Warm Up And Stretching
Before starting exercise, you should make a warm up to lengthen the muscles and stretch eh muscles. This first step will help you more flexible and pliable during the exercise. It also helps you prevent the unexpected muscle soreness, the injuries. Your body temperature should be increased first. If you are suffering from muscle soreness, you can try to stretch it gently, avoid staying still all day.
11. Take Cherry Juice
Cherry juice is unbelievable reliever! The truth is that cherry juice is a great ingredient for soothing pain, beating insomnia and preventing gout. This fruit juice is also helpful in reducing your swelling from sore muscles. So drinking cherry juice more frequently after workouts, you will reduce the soreness on muscles, sleep well, and recover the condition faster. Antioxidants are very helpful and necessary for your body health, muscle building, so you should drink cherry juice more regularly to supply the nutrients for muscles.
12. Get Omega-3s
You should take a fish-oil once per day to reduce inflammation and soreness after doing exercises. However, you should ask your doctor about taking drugs first. You also can add omega-3 through the foods such as nuts, spinach, salmon, etc. Omega-3s not only help you ease the pain, but also help you improve health effectively. That is really simple and easy to do, is that right? Let try it and tell me the change on sore muscles.
13. Keep Moving
Resting, sleeping, stop doing exercises will help you reduce pain and swelling from sore muscles. But it does not mean that you lay on the bed all day long, you just need move gently to improve the circulation, which will promote the nutrients through the body and repair the muscle soreness effectively. You can walk a bit, use the foam roller, or do something slightly to help your muscles feel a little stretch.
14. Supply Carbohydrates
How to help sore muscles recover naturally? You should take a look at your diet more. Along with the protein consumption, you should increase carbohydrate, which will help your body produce insulin to build the muscle. Carbohydrates also help replace the liver glycogen and the muscle. Several carbohydrate-rich foods are sweeteners, dried fruits, cereals, snacks, cookies, cakes, flour, jam, bread, pizza, potatoes, etc.
The suggestion is to prevent the sore muscles first before you get it during the workouts. To make sure that you get enough food that can fuel you during the day and can speed up the recovery. Also, if you suddenly get sore muscles, you should have a detailed plan after that. For example, what time you eat snacks, move, and work. You should have a proper diet and suitable plan to prevent injury during the workouts.
16. Epsom Slat
Magnesium is a good relaxant for muscles and Epsom salt is a perfect ingredient for it. How to use it for your problem? You can add some Epsom salt into the warm compress or warm bath. Magnesium in the salt will ease your pain and help you relax fully. The salt is very cheap and it is also very easy to use every day when you take a bath. Try this simple remedy every day at home.
This is the good news for the caffeine drinker. How to help sore muscles recover with caffeine? After workouts, you can drink a cup of caffeine to reduce the soreness. Nevertheless, you just drink two cups of caffeine per day, do not drink too much because caffeine can cause muscle spasms. Along with the benefits of sore muscle relieving, caffeine has some advantages such as improving memory, reducing the risks of Alzheimer’s, protecting cataracts, eyelid spasm, and so on.
18. Get Fluids During Exercise
You will lose fluid during exercise, so you should replace fluid when doing workouts. This is a simple way to boost the recovery of the sore muscles as water can help metabolic function and transfer the nutrients in the body. In breaking time, you should supply water for the body to prevent water loss during exercise. How to help sore muscles recover after workouts? Keep reading the article and I will tell you more tips.
19. Eat Properly
Every one of us have to eat to have the energy to do everything. The body needs nutrients to live and you also need to have the energy to do exercise. For building muscle and repairing the sore muscles, you should eat properly. Specifically, you should eat about 60 minutes of the end of the workout. Make sure that you eat protein and carbohydrate-rich foods.
20. Avoid Over-exercising
One of the most reasons of sore muscles is overtraining. You should have a proper time to do the workouts. If you are not sure about the appropriate time to move, you should ask the trainer about this. Heavy training, excessive exercise will limit the recovery progress as well as reduce the effectiveness of the workouts.
21. Listen To Your Body
How to help sore muscles recover quickly without taking drugs? When doing exercises, you should have a break or stop doing it if the body feels tired or sore. If you feel strong after workouts, you might continue exercising. In general, you should pay attention about your body, listen to your body if it gets any problem.
22. Choose The Proper Workouts
You can get sore muscles if the exercises are not proper to you. The workouts you are practicing might be too heavy to your health. Actually, you can choose meditation, imagery, or visualization instead of exercising heavy workouts. The metal workouts will help you calm and reduce the anxiety very well. You can change the exercises and check if they are suitable to you or not. Make sure that you change it gradually, not suddenly.
If you get sore muscles from exercise, you might choose roller as an effective therapy to treat it fast. You can choose to roll out with the foam or releasing to prevent the sore muscles effectively. This therapy brings the same effectiveness as massage treatment. Moreover, rolling is very cheap and easy to use, so foam roller is used widely nowadays. After getting sore muscles, you can use a roller to move and stretch a bit.
24. Notice During The Workout
There are some things that you can implement during the workouts to prevent the muscle soreness and injury. Before doing exercise, you should do warm-ups. In addition, you should cool down the body in the breaks as well as take the time to breathe deeply before moving. Also, you make a notice that adding flexibility or loosening properly to prevent the soreness and injury. To avoid tiredness, you can alternate the workouts like replacing the light workouts with the heavy exercises to strengthen the muscles.
You might visit our page to learn how to prevent as well as cure the common health problems. After reading the article about the tips on how to help sore muscles recover fast in legs & other body parts, I hope that you have got some useful secrets or treatments to relieve the pain, swelling after workouts fast and naturally. If you have any question, please leave it as a comment as below.
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