Have you ever gone to the gym or did some intense bodyweight workouts and the next day you felt like a train wreck? Well, this is due to muscle soreness. It is unpleasant but it is a necessary evil for muscle growth.
Now, what causes it and how can you relieve off yourself the pain and soreness? In this article, we look at this and so much more. let’s get into it!
Why are your muscles sore
Well, experts believe that muscle soreness happens when small tears form on your muscle tissues when exercising. As a result, there’s a buildup of pain and inflammation. Ideally, you start feeling the pain after 12 to 24 hours after the workout. Intense pain picks up after 24 to 72 hours.
However, there’s no cause for alarm since this is a natural process for muscle growth. After tearing of the muscle fiber, they rebuild and come back stronger withstanding high-intense resistance training.
Conversely, intense muscle soreness after a workout can have opposite effects. You might even find yourself skipping gym sessions. And when soreness after a workout becomes a habit, then you ought to consult your personal doctor to check whether you have an underlying condition.
So, how can you relieve muscle soreness at home? Let’s find out!
How to relieve muscle soreness
- Use a muscle massage gun
With a muscle massage gun, you don’t need to visit a massage therapist to have for muscle recovery. In fact, you can do it from the comfort of your home. There is a wide range of guns you can choose from, but for stellar results consider using the:
The gun targets all muscle groups – from major to minor – and uses precise targeting to ensure deep penetration. This allows for seamless relief of soreness and tension. It comes with a long-lasting battery that provides 6 hours of non-stop use. As such, you can use it for weeks without recharging.
Also, to ensure that there’s no wastage of energy, it switches off after 15 seconds in the idle mode. With 6 heads, you can target each group of muscles and get optimal results. And if you want low or high speed, you can adjust with the press of a button.
It is ultra-light allowing you to carry it wherever you go. And with an ergonomic, anti-slip, and sweat-resistant grip, you’ll have an easy time relieving your muscles of the pain, tension, and soreness.
So if you want to relieve muscle soreness quickly or at your own pace, get yourself a muscle recovery massage gun.
- Engage in some light movement
If you thought muscle soreness is a recipe for napping, think again. You need to keep moving to gradually end the pain. As you know, movement increases blood circulation. As such, your muscles will have seamless uptake of nutrients from the blood improving the repair process.
Now, this doesn’t mean going for long walks. You need short gentle walks or cycling. You can also do some stretch exercises if the pain is not unbearable.
- Stay hydrated
Research shows that dehydration can lead to increased muscle soreness. As such, you need to stay hydrated post, during, and after workouts. Researchers argue that if dehydration makes soreness worse, then staying hydrated can improve it.
In short, water flushes out the toxins, and waste products that muscles release during the tearing process. This paves way for nutrients and oxygen which, as mentioned above, improve muscle soreness and pain.
- Increase your protein intake
Another reason why you are experiencing soreness is inadequate protein intake. Protein is one of the building blocks of muscle fiber. It helps not only in building but also in maintaining your muscles. As such, an adequate intake of proteins will ensure quick muscle recovery after a workout.
- Apply heat
If the soreness persists after 48 hours, you’ll need to apply heat, but carefully. It is thought to stimulate blood flow to your muscles improving muscle tightness and soreness. Place a warm towel on your sore muscle for a few minutes. Don’t use a hot towel since it can cause further muscle inflammation.
- Get a massage
If you can’t access a muscle massage gun, then you can opt for a massage. Massage not only relieves muscle soreness, tension, and pain but also improves your overall mood. You should go for a gentle massage such as Swedish massage which is recommended for deep tissue massage.
- Try ice
If heat is not your cup of tea, you can opt for ice. Ice can reduce swelling which is synonymous with intense soreness. As the swelling reduces, so does the tension that causes pain.
Relieving muscle soreness should not be an uphill task. You can use ice, heat, get a massage, or use a massage gun, among other ways. That said, you should ensure you are taking enough proteins, getting hydrated, and having enough sleep to mitigate muscle soreness. So, how do you relieve muscle pain and tension? Let us know.