How to treat muscle pain from exercise?

Congratulations, you’ve done it! You’ve taken the first step towards a healthier life by exercising. However, now you may have noticed that your body is punishing you with tiny screams of agony every time you move. Don’t worry; we’ve got your back and all those sore muscles too!

Muscle soreness, commonly referred to as DOMS (Delayed Onset Muscle Soreness), usually occurs one or two days after an intense workout. It happens when small tears occur in the muscle fibers due to movement against resistance as well as common activities like sudden movements.

So how can we soothe and lessen this pain? That’s what we’re here for.

Strrrrretchin’ out!

Stretching is beneficial in preventing soreness from exercise because it encourages blood flow throughout muscle tissue. This blood provides nutrients necessary for recovery, especially oxygen.

Not only does stretching prevent injury but also pulls fluid into joints keeping them lubricated which reduces joint pain later on.

But wait there’s more!! Stretching releases endorphins giving us that warm tingling feeling in our brains that say “hey today will be a good day” before promptly nodding off at our desk… Borat Voice: “Great success!!!”

For maximum benefits remembering to hold each stretch position for 20-30 seconds rather than bouncing up and down aimlessly can really make all the difference.

Before vs after….

There are different goals when stretching pre-workout Vs post-workout.

Pre

Before working out, stretches should focus on warming up muscles gradually so they don’t become tense or strained during activity.
On chilly mornings doing yoga outside might just do wonders for loosening the limbs…if there wasn’t frost covering surrounding surfaces anyway.

Post

After working out focusing more attention isolation exercises–taking individual muscle/groups through full range motions—like bending forward and backward with hands on hips, leg swings from side to side or walking lunges can decrease soreness.

Do a combination of dynamic and static stretching exercises in your routine for desired results. Then reap the rewards of being the ‘most flexible’ person in your office!! Flexpensive title- just sayin..

Massage Therapy…Reach for The SKY!

Many people overlook how beneficial massage therapy can be when it comes to muscle recovery. Fingers never felt so good! Not all massages have Rose petals floating down onto luxury linens yet still are strangely satisfying eh?

Myofascial Release

Ever heard of myofascial release? It’s a technique which involves applying pressure directly over areas where blocks occur within certain muscles, causing pain/discomfort due to lack of blood flow caused by tight knots that restrict movement.

Ok, some technical terms here (bear with us):
By pressing against trigger points (or “knots”) evenly finding where they hurt like hell and hold for 12-90 seconds using fingers/tennis ball until the discomfort releases this improves circulation and decreases inflammation allowing you to get back out there even faster!

knot doesn’t mean rope around tissue

Massage guns work similarly as well but imagine having an army of tiny hammers beating at stiff muscle fibers instead–if you haven’t tried it already its worth getting one just because they sound amusingly terrifying!

Epsom Salts Baths – Holy Relaxation Batman!!!

Epsom salts contain magnesium sulfate which is known to soothe muscles after exercise. Taking regular baths allows your body multiple opportunities throughout recovery period keeping those achy joints feeling fresh right from spritely morning through evening.

Being relatively inexpensive product Epsom salt –also doubles as cheap sandpaper if needing fixing squeaky doors—(Just kidding…sorta). Still excited?!

Step 1: Run hot water in bath, 2-3 cups of Epsom Salt then soak for around 15-20 minutes. That’s it.
Step 2? Repeat as frequently as you want!

In case nothing makes any sense because all these talks about throwing yourself into a hot tub surrounded by clouds while shoveling salt may cause confusion on where shoreline went, an easier purchase may be topical magnesium oil or spray –just rub some on sore spots and let settle to allow body to absorb.

Ice…Ice Baby!!

Icing down muscles right after working out helps decrease damage done due to exercise inducing stress on muscle fibers—this is kind of like standing under cold shower after sporting event breakdown aka ice bucket challenge minus charity giving!

To ice correctly:

Step one: get bag of frozen peas

Step two: place that green unopened pea pod into towel–you don’t need another freezer burnt mint pencil from earlier years..trust us!

Step three: Place that bundle with minimal pressure against sore area for up to twenty min

Easy!

Exceptions when icing shouldn’t be used are if swelling occurs (cause you stubbornly kept exercising despite the pain)or if its uncomfortable/not tolerable

If needing something fast acting without freezing your extremities off:
Topical Arnica gel or heat packs can relieve pain and get blood flowing back through tested muscles-once again decreasing inflammation-induced painful spasms.

Any activity after legs shaking from Arnold Schwarzenegger type training routines might lead normal people think we consumed large amounts energy drinks –hey we like our monsters ok?!

Consider Using A Foam Roller

Using foam rollers turns individuals living rooms suddenly turn into ‘massage parlors’. We aren’t exactly getting happy endings here, but man what a relief… mind blown

A foam roller works by applying pressure evenly over specific areas, breaking down fascia which contributes directly/indirectly towards decreased mobility patterns within individual movements, similar to purchasing a new bicycle and realizing it has less squeaks first time compared rusty previously owned one.

Rollers like this are suitable for larger muscle groups those knotting up at an irregular pace—latissimus dorsi, hamstrings/quads, adductors or hip-girdle regions!

Just get accustomed to balancing body during foam-rolling process enough then take selfies holding drinks from various angles of course because hydrated people feel better!

Rest – It’s A Superpower

Lastly the “R” word…
The ultimate solution? REST!
Sometimes we need downtime; otherwise, everything will quickly spiral out-of-control into the burn-out zone. Balance is crucial.

A long relaxing nap may be what your muscles need to decrease inflammation/increase blood flowand do other amazing things that require minimal effort on our part..hence why we love them so much…namely low maintenance

Resting doesn’t always have to involve moping around house in sweat pants watching Netflix either–unless it’s really necessary..because again …balance -just suit yourself with whichever makes you happy!!

Summing it all up

In conclusion:
So next time soreness returns post-workout remember rest/stretch/ice/massage and repeat — Allowing flexibility both within routine/lifestyle is essential but ultimately listening to our bodies needs the most important thing meaning genuinely resting while taking care slowly nursing back towards optimal state of conditioning will leave even among toughest gym-goers feeling energized 2 days after leg day.

There you go folks hope these ideas work wonders for everyone looking forward towards summer-time beach bodies plus experiencing as little pain possible along way!!
Remember even Batman needed Alfred every once awhile.

Stay safe stay active!

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