How to treat muscle soreness after workout and exercise

After workout or exercise, it is easy for you to get fatigue or overexertion in muscle which is called muscle soreness. For some people with muscle soreness, setting in a hot tub is the effective ways on how to treat muscle soreness after workout and exercise. However, what will you do if there is not a hot tub available? Do not worry because there are many effective solutions that help you to get rid of overexertion or fatigue in muscle naturally. It is time for me to introduce to you some effective home remedies and techniques on how to treat muscle soreness after workout and exercise.

How To Treat Muscle Soreness After Workout And Exercise – Effective Home Remedies And Natural Techniques

Muscle soreness happens when you work out too hard. The symptoms of this disease may occur one or two days later. If you have the stiffness or soreness in muscle after intense workout at the gym, it is important for you to find the effective relief on how to treat muscle soreness after workout and exercise. Having muscle soreness or joint pain after workout or exercise is normal. There are some factors increasing the risk of developing muscle soreness. For example, you may have muscle soreness when you did exercise that you are not used to. You run a marathon for long hours while you often only jog a few miles. Secondly, you suddenly increase the intensity level or the length of your exercise. Thirdly, muscle soreness may be caused by unusual exercises which lengthen your muscle such as extending your arm, legs or walking downhill. These factors may cause tiny injuries in your connective tissues or muscle fibers. As a result, soreness and stiffness may appear in one or two days later. Some certain medications may help you to get rid of muscle soreness such as acetaminophen, or some anti-inflammatory drug including ibuprofen, naproxen or aspirin. These medications and drugs may alleviate the pain and discomfort. However, long-term use of medications will result in some unwanted side effects, for example it decrease the ability of your muscle to repair itself. If you want to choose these treatments, you should consult the doctors carefully about any interactions or side effects which are possible to happen. If you have some health conditions such as kidney disease, ulcers, liver disease or other conditions, you should avoid taking these medications. Fortunately, beside medications and drug, there are many effective home remedies and natural techniques on how to treat muscle soreness after workout and exercise that I would like to introduce to the readers of

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1. Use Heat Or Ice:

how to treat muscle soreness-use heat or ice

It is the first way on how to treat soreness after workout you should not ignore. Applying the towel wrapped with an ice on the affected areas will help to ease soreness. According to Goldfarb, heat not only increases the blood flow to the affected areas but also alleviates the pain caused by muscle soreness. It is important to make sure the heating pad is not too hot to burn your skin. It is recommended repeating the treatment several times until you see the noticeable result. Alternatively, you can also soak in the hot bath to ease the soreness in your muscle.

2. Foam Rollers:

how to treat muscle soreness-foam rollers

As the effective tip on how to treat soreness, foam rollers will help you to increase the blood flow to your affected areas, especially your sore muscles. This roller will apply the pressure on the affected areas; therefore, it helps to reduce pain and soreness. In order to get more noticeable result, you need to focus on the areas that need treating the most.

3. Stretching: 

how to treat muscle soreness-stretching

Stretching is important step after a warm up in order to keep the muscle soreness at bay or get rid of the soreness. According to Edelstein, limbering up is recommended stretch to help you relax and lengthen the tight muscle. However, because stretching may cause injure if you are not careful, it is better to stretch after you have done a warm-up. Therefore, if you start working out or doing exercise, you should not miss this important step on how to treat soreness.
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4. Omega-3s

how to treat muscle soreness-omega-3s

It is said that one of the important tips on how to treat soreness is taking omega-3s. According to the research of the Clinical Journal of Sports, it is said that omega-3s is effective in curing soreness or alleviate inflammation. You can find omega-3s available in the foods such as spinach, salmon or nuts. Therefore, you should include omega-3s rich foods in your diet in order to help you boost the blood flow into sore muscles and ease inflammation. Moreover, you can take omega-3s supplement or take a fish-oil pill. However, you should not overuse supplement or pill because it can cause some unwanted effects. Before getting supplements or pill, it is important to ask the doctor or professional about its side effects or negative body’s response.
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5. Vitamin A Or Protein Supplement:

how to treat muscle soreness-vitamin a or protein supplement

Taking vitamin is effective in treating many diseases such as constipation, sore throat, and muscle soreness. It is said that taking vitamin A or protein supplement may be the effective way on how to treat muscle soreness as well as keep this disease at bay. Vitamin C has antioxidant properties that can help you to get rid of the stiffness or soreness in the muscle. Moreover, some researchers found out that taking protein supplement after intense workout may help you to avoid the risk of developing muscle soreness. However, if you want to take supplements as the way on how to treat muscle soreness after workout or exercise, you should consult the doctor carefully about the interactions and side effects.

6. Ease Into Exercise: 

how to treat muscle soreness-ease into exercise

Nothing is better than preventing. Therefore, instead treating the problem when it gets worse, you had better ease into exercise routine. It means that you should start with the light exercise and try to build up gradually. If you wonder which exercises are suitable and safe for you, it is better to ask the doctor about the exercise program. Moreover, you can work with the physical therapist who is ready to show you the safe and good exercise postures. These postures will keep you from getting injured or worsening the conditions.

These are 6 effective tips on how to treat muscle soreness after workout and exercise that I would like to introduce to you.
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I hope that you will find these tips helpful and effective. Do you have any questions to ask? Please raise your voice by leaving your comments bellow. I will answer as soon as I can.

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