How to Get Rid of Muscle Soreness

So you have a problem, the problem is muscle soreness, but how do you get rid of it? Well the answer is it completely straightforward, but I will explain what works best for me.

It is important to stay hydrated when getting over muscle soreness, and if you use the following techniques, muscle soreness won't be slowing you.

The first, very easy technique, is to use a rolling pin to rub your muscles. Now, they actually have foam rollers to do this, but if you don't have one on hand you can probably find the answer somewhere in your kitchen. When your muscles are repairing it is very important that you keep them loose, so I recommend using a roller before, after, and sometimes in between workout sessions.

The next solution is pretty well known, and that is to have extra protein shakes throughout the day. I say protein shakes because it is a way to get extra protein because I am assuming that a person who is exercising vigorously on a routine basis is eating a proper diet that is still with foods that have protein. By drinking protein shakes throughout the day this will give your body the extra protein that needs to recover after you have damaged your muscles. I recommend always drinking a 100% whey protein shake immediately after an intense workout. By doing this, you will definitely decrease the amount of muscle soreness you will experience in the following few days.

Sometimes we overlook taking ibuprofen or a type of anti-inflammatory because we forget that they are only for relieving pain. They relieve pain by reducing the swelling we have created in our muscles from working out. I would like to mention that I wouldn't recommend taking these on a regular basis. I would only take them after leg day or a day when you really need it. The reason I say not to take it continually is because it can do serious liver damage if you taken on a regular basis and can even inhibit your ability to recover from tough workouts.

I go to the why a lot with one of the wrestling coaches that coach me and that I now coach with to work out. He always used to recommend that I get in the cold bath after my tough workouts because it would reduce the swelling and I feel better after. However, I was always reluctant to do so because it's just simply called and I didn't want to. It is pretty easy to do this at home though because all you need to do is fill up your bathtub with cold water and then put some ice in it to make it even colder. Of course we first game is going to suck, but you will soon get used to it and maybe even enjoyed. If you can stand it for about 10 to 15 minutes you will get out feeling much better than you did before you got in.

I always have people shake their head at me when I say this last one because it sounds counterintuitive and people always tell me I'm overtraining. This only makes me remember the two or three a day football practices in high school when I was incredibly sore but still went out and practiced day in and day out. Sometimes when you are sore it is better to exercise that area a little more. I don't recommend going crazy and making the work out very intense, but I do recommend you do some light exercise with those muscles that are sore so that you can loosen them up and rid yourself of some of that lactic acid that is built up in your muscles. Once you get your blood circulating have a protein shake. Once you get more blood going to those muscles your body will be able to deliver protein and other nutrients much more effectively. I think the key to this point is that the exercise should not be a killer workout, but only a way to loosen things up.

The real key to preventing muscle soreness is recognizing what type of physical condition you are in. It is not a bad thing to be sore, but it's not good to be so sore that you have trouble completing daily habits. So if you haven't listed in a while start with a lower weight than usual in anticipation that you will be sorer than normal.

Previously, I recommended using the roller before, after and in between different workouts, and it is important to note that you will always want to do a pre-workout stretch as well as a post workout stretch. It is very important to stretch on your days off as well. Yes, I said days off, so I will know what I think is the obvious but worth mentioning, which is to take a few days off per week to rest.

One of the most important aspects in recovery is simple, easy, and is often overlooked by its significance. You need to sleep, and when you're really sore you need to get extra sleep. When you are soaring you should be getting between 8 to 10 hours of sleep per night. Some people recommend that you always get a minimum of eight hours per night, but as a 23-year-old I often get between six and eight per night.

At the very beginning I mentioned to stay very hydrated by consuming a lot of water, Gatorade or other drinks that will replenish electrolytes lost through sweat, and drinks with vitamin C and other antioxidants, such as tea or juices, that can help rid your body of toxins built up in your muscles. Take your supplements and vitamins as well, such as fish oil supplements with dinner. Lastly, I'll recommend a few other tips similar to other ones that I went more in depth on, and they are as followed: apply heat or sit in a sauna to help loosen muscles and stretch, have someone give you a massage, and use common sense.


All from my knowledge.

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