Sore muscles are the hallmark of rigorous exercise or intensive physical activity. It indicates tiny connective tissue and muscle fiber injuries, resulting in delayed muscle pain and aches. Experts call it delayed onset muscle soreness (DOMS), which can happen after you’ve started a new physical activity or haven’t exercised for a while.
This phenomenon is normal since your body says your muscles need to recover before it becomes accustomed to the new exercise of physical activity. However, perhaps you can’t work or perform your daily routine because of muscle soreness. You might want to try the following quick relief tips:
1. Get A Massage
After physical activity, your muscles may become sore and stiff for several days. Getting a massage may help your muscles recover since it can decrease inflammation. Using massage creams like magnesium cream may help relieve sore muscles.
Massages activate the genes promoting the creation of energy inside cells, also known as mitochondria. The energy these cells produce may help increase your energy levels. It means even after having sore muscles, you can still have the energy to perform physical activities.
That’s why many athletes consider massage as a therapy since they experience less inflammation and swelling than when they’re only resting after a workout. Although this quick relief tip may require some more studies, you might want to try it as a temporary relief from pain.
2. Hydrate Yourself
Proper hydration after physical activity is vital to maintain endurance and helping muscle recovery. While water is the best, you can also try other drinks to replenish lost fluids. Here are some healthy drinks that may help minimize muscle soreness and damage:
- Beet Juice: This juice has a lot of dietary pigments and nitrates known as betalains. These nitrates may improve the efficiency of mitochondria and send oxygen to your muscles. On the other hand, betalains help in oxidative damage and reduce inflammation after strenuous activities. Instead of a placebo, you can drink beet juice as a healthier alternative.
- Pomegranate Juice: This is another healthy drink with plant compounds that have anti-inflammatory and antioxidant properties. All properties are known to benefit muscle recovery.
- Watermelon Juice: Besides being loaded with nutrients, watermelon juice is hydrating and sweet. You can also drink this to promote faster muscle recovery and reduce muscle soreness. Its effect may take some time, but it’s better than waiting days to make the soreness disappear.
The best part of these juices is that they all taste great! Still, stick as close to natural flavors as possible to prevent more than your usual sugar intake.
3. Wear Compression Gear
Wearing compression gear isn’t only exclusive to working out. You can also use it after the activity because it may help reduce muscle soreness. After strenuous exercise, the muscle group hardens and becomes inflamed, resulting in workout fatigue. The affected area has more white blood cells and fluid to respond to the inflammation. As a result, you’ll feel pain since pressure and swelling increase.
But when you use compression gear, you can decrease pressure and swelling as the gear can help constrict fluid buildup in the muscles. Additionally, it increases your muscle blood flow. This condition is vital to remove the creatine kinase enzyme, which causes pain and muscle damage.
4. Have An Epsom Salt Bath
Epsom salt bath is known to help your body absorb minerals like magnesium and sulfate that break down once you place the salt in water. Once your body absorbs these minerals, you can experience these benefits of Epsom salt:
- Improve recovery and performance in general
- Relieve cramps
- Soothe sore muscles
- Relieve pain from fibromyalgia
- Reduce pain and swelling from arthritis
- Relax muscles
So when you have sore muscles, an Epsom salt bath may soothe them due to magnesium sulfate. This natural salt ingredient relieves the pain in the muscles by taking the fluid out of the tissue. However, if you have diabetes, high blood pressure, or a heart problem, it may be best to consult your doctor before trying an Epsom salt bath.
Although you can take anti-inflammatory medicines to treat your sore muscles, these tips can relieve sore muscles quickly. Have a massage or take an Epsom salt bath. Also, wear compression gear or hydrate yourself with nutrient-filled drinks.
Whatever you choose, it’s best to proceed cautiously or consult your doctor, especially if you have a pre-existing medical condition. That way, you’ll know if the sore muscles are due to physical activities or an underlying medical condition.