Whether you’re a great athlete or a beginner runner, you’ll always pay the price: muscles soreness. Having a physical activity is more than beneficial for your health. However, you must always face some physical inconveniences like muscles soreness.

If you’re tired of that inconvenient or want to know more about sore muscles, have a look at these 4 tips to reduce sore muscles after a workout.

 

What do sore muscles mean?

Sore muscles are also known as delayed onset muscles soreness (DOMS). According to Wikipedia, it’s the pain felt in muscles several hours to days after unaccustomed or strenuous exercise. Muscles soreness is thus a physical reaction against movement or exercises you’re not used to practising.

It can affect anyone, even great athletes and can be caused by any new physical movement you make. However, it exists tips to reduce sore muscles after a workout.

 

Let’s jump right into the 4 useful tips.

 

Use an ice pack

The first tip to reduce sore muscles is using an ice pack.

You’ve probably already seen professional athletes having an ice pack on the pain zone or jumping in an ice and cold bath. It’s for the simple reason that ice is one of the best solutions to reduce sore muscles. Most of them use this method in a way to reduce directly their pain as quickly as possible. Ice is very effective in this case because it diminishes significantly inflammation caused by unusual movements.

Therefore, if the soreness is really inconvenient to you, use an ice pack all around the pain zone and you may see great results.

 

Massage

tips to reduce muscle soreness after workout massage

One of the best tips to reduce sore muscles is a massage. A soft and light solution but a great solution. Massage helps to reduce inflammation for a few moments and pain is progressively reducing. Massage will act as a relaxation a relief on your pain. However, the only negative point is that once the massage is over, sore muscles start again immediately.

If you desire to have other tools different from your hands, use a massage stick or a foam roller that can help to reduce sore muscles.

 

Stretch

tips to reduce muscle soreness after workout stretch

Very similar to massage, stretching is a great solution to reduce muscle soreness. However, it’s far more useful and highly recommended to do stretching after physical activity. It will prepare your muscles to tough and physical movement. Stretching yourself is, even though, a great way to lower sore muscles thanks to its relief properties.

As we’ve already tackled this topic on a previous post, you can much more information about it.

Read –> 7 morning stretches exercises to make your life easier

 

Exercise

tips to reduce muscle soreness after workout exercise

The more you practice, the less you lower the pain. Indeed, your body will be far more prepared and used to do some movements. The key is to remain active. However, the objective isn’t to worsen your muscle soreness but to make it less painful. In this way, favour endurance exercises such as running, cycling or swimming which are great practices regarding sore muscles. 

Read –> 7 health benefits of sports

 

Sources and further readings

Pret-A-Train: How to recover after exercises?

NHS: https://www.nhs.uk/live-well/exercise/pain-after-exercise/

 

Photos

Main photo Tips to Reduce Sore Muscles after a Workout  by AndiP from Pixabay 

Image by Mariolh from Pixabay 

Photo by Irina Logra from Pixabay 

Image by StockSnap from Pixabay 

Categories: Sport

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