19 Mar How to Ease Muscle Soreness After a Tough Workout
We’ve all been there. It’s the morning after an intense workout and you’re so sore you can barely get out of bed, much less walk like a normal human being. I’m sure many of you have experienced this after a RiPT class.
While there isn’t an immediate fix for sore muscles, there are a few things you can do to ease the severity of the pain and stiffness you’re experiencing.
1. Drink lots of H2O.
While hydration may seem like a no brainer, water helps get rid of toxins in your body and prevents dehydration. Dehydration can compound muscle soreness, leaving you in even more pain. Sip water during your workout, after your workout is complete and the next day. You can check to make sure you are properly hydrated by the color of your urine. If it’s dark yellow, you better drink up! If it’s lighter yellow in color to clear, you are properly hydrated. There isn’t a set consensus on how much water anyone should drink each day but most experts say it is wise to aim for around half your body weight in ounces each day.
2. Bathe in Epsom Salts.
I’m sure many of you have heard of bathing in epsom salts before. What you probably didn’t know, is that epsom salt’s primary ingredient is magnesium. Magnesium is kind of a miracle mineral; it has the ability to be absorbed by your skin into your body. Magnesium helps ease your sore muscles by relaxing them and loosening stiff joints. Basically, epsom salts help aid your sore muscles in the recovery process. Experts recommend using 1-2 cups of epsom salts in a warm bath and soaking for approximately 12 minutes to reap the benefits.
3. Foam Rolling.
Foam rolling is a relatively inexpensive way to aid in muscle soreness and recovery. Foam rolling helps increase blood circulation, mobility and range of motion and it helps decrease overall muscle soreness. Foam rolling is essentially myofascial release done by you, using a foam roller. If you would like to learn more about foam rolling, a topic discussed in detail in a previous blog post, follow the link here.
4. Stretching and yoga.
It is best to stretch immediately after your workout is complete as part of your post-workout routine. If you happen to still be sore the next day, it is best to do some light exercise such as walking before stretching your cold muscles. That way your muscles are warm and pliable, ensuring stretching won’t cause injury. Yoga is also a great way to get in a good stretch, relax and calm your aching body.
5. Take it easy.
If you’re really sore, it’s best not to jump right back into another tough workout. Let your body recover properly. Doing lighter activities like walking or yoga can help get your blood flowing and improve circulation to those sore muscles without overdoing it. If you can’t walk properly, it’s probably a good idea to take it easy that day. Listen to your body, it knows what’s best. If you need to take a rest day, do so.
Although this method is a bit pricier than the other options mentioned above, a massage can really be worth the money. Massage is another great way to help those sore muscles recover. Massage helps improve circulation, will help in reducing the pain and inflammation you’re feeling, and ensure you recover faster.