We have all experienced sore muscles after an extensive workout and felt proud of ourselves about what we have accomplished. But while being sore gives us a good feeling about our workouts, we can all agree that getting your shirt on and off for a hot shower after a chest and shoulders day can be plain old frustrating - not to mention painful!
Also, we all want to see quick results from our workout routines but many a time has to go slow due to the slow recovery from our previous workouts.
I have already spoken about the importance of stretching, warm up and cool down exercises, but if you missed that and are looking for the quickest ways to get rid of sore muscles, then here are some:
- CATCH UP ON YOUR SLEEP
Yep, resting is good for you. Some people think that remaining active and constantly exercising might help in getting rid of the pain. This is true if you do light exercises, like swimming and light jogging, but these should be combined with a lot of rest, otherwise, you are just going to make your situation worse. In fact, getting plenty of sleep and resting your body may be the most effective treatment for your sore muscles.
- PRE AND POST NUTRITION
Probably the smartest thing to do if you are on a regular fitness – is to have the right amount of carbs and protein before and after a workout. Consuming a 2:1 ratio of Carbs to proteins before and after a workout or even just on either one of the situations helps reduce the severity of muscle soreness.
- OMEGA 3 INTAKE
There have been researches that increasing your Omega 3 consumption has multiple benefits if which, relief of muscle soreness is one of them. Taking a fish-oil pill once a day can reduce soreness and ease inflammation 48 hours after a strength training workout (a research published in the clinical journal of Sports Medicine). Omega 3 is also found in many natural and delicious food as well, like Salmon, Spinach, nut, etc.
- CHOCOLATE MILK
Chocolate milk (believe it or not) has the right proteins to kick-start your muscle recovery. Chocolate also has carbs that have been shown to decrease the amount of time it takes for the body to get ready for its next challenge. So if you are looking for a convenient and a delicious post-workout snack that you can have on the go, chocolate milk is the way to go.
- STAY HYDRATED
If I had a nickel for every time I said this, I would have been a billionaire by now – Drink Lots of Water! But I don’t just say it to fill empty space, water is the best medicine for everything. Drinking plenty of water can help flush out toxins from your body and prevent dehydration, which can make muscle soreness even more painful. While there is no consensus on how much water you should drink, somewhere around 1/2 your body weight in ounces of water per day is a good starting point.
These are just some ways of fighting against sore muscles, however, there are many more ways if you look for them, like massages, cold baths, gentle stretching, Epsom salt baths, however, these methods don’t really qualify when we talk about ‘speedy’ recoveries.
I know how important warm-ups and stretches are, that's why all my fitness guides have separate stretch routines included in them so that you recover fast and see the results quicker.
So go ahead, begin your fitness transformation today and you never know, maybe you'll become one of my transformation stories too!
All the best,