Building muscles is no child’s play. It requires determination and consistent hardwork coupled with a healthy lifestyle. You need to adopt a healthy diet for your body and be prepared to sweat it out in the gym. Now, when you start putting your body through the strenuous regime of muscle building you are bound get a sore body at the end of the day.
When you lift heavy weights, the muscles get stretched and break down. The muscles recuperate while in rest and this leads to the onset of muscle soreness. This is generally referred to as Delayed Muscle Soreness and it usually sets in about 24 hours after the workout session. It is irritating and uncomfortable and takes about three days to normalise. Certain therapies can be adopted for relief against such muscle aches and soreness that are discussed below.
Best Ways To Get Rid Of Sore Muscles Quickly
1. Warming Up
It cannot be stressed enough how important warming up is before starting your session of weight training. Muscles stay cold and contracted under normal circumstances. So it is imperative to warm them up before putting them under stress using weights.
A bit of stretching and cardio is very helpful in warming up the muscles before training them with weights and helps in preventing injury as well as soreness that sets in after such heavy workout sessions. It is also advisable to go for stretching after such session of heavy training. Stretching helps the tensed muscles to normalise and relax and thereby reducing soreness and stiffness.
2. Easy Remedies
Some home remedies are there which prove effective in treating sore muscles of your body. Use of ice as well as hot water is effective in reducing soreness of muscles. Applying ice pack on stiff or sore body parts helps in reducing soreness. It relaxes the muscles and reduces soreness. Hot water bath or a session in the Jacuzzi also helps in relieving muscle pains. After a strenuous session of weight training, a dip in the hot tub is very relaxing.
For better results, you can also try adding Epsom salt to your hot water bath. Epsom salt is known for its therapeuticuse. It helps in reducing soreness by relaxing your muscle groups and soothing your nervous system. You can also try out the pain relieving balms and sprays that act directly upon the sore muscles and reduce inflammation. Such balms and sprays work instantaneously by improving the blood flow and warming the sore muscle groups.
You have often heard about professional players or bodybuilders calling on their masseur or masseuse after a hard session on the field or in the gym. Well, it is a proven fact that massaging the sore muscle groups helps in reducing muscle stiffness by improving blood flow to the affected area.
Massage is very relaxing and effective in reducing aches and stiffness and hence it is highly recommended by physiotherapists and trainers around the world. However, it is to be remembered that no treatment is effective unless and until you provide the muscles with proper amount of rest after heavy training and make sure they are given enough time to heal.