9 Ways to Reduce Muscle Soreness

Rest and recovery needs to be a part of everybody’s workout schedule.  If you do not allow for recovery time, you may inhibit weight loss goals and strength gains. Here you will find ways to help with muscle soreness.

Sore muscles – What can you do?

 

  • Hydration. Water supports every metabolic function and nutrient transfer in the body. Drink plenty of water throughout the day to help muscles repair.
  • Rest. It takes 24 to 48 hours after a workout for muscles to recover. If strength training allow your muscles two days between workouts before training the same muscle/or muscle group again. If performance is decreasing from workout to workout, it might be time to allow a rest day in your program. Most importantly listen to your body.
  • Massage.   Vigorous exercise causes tiny tears in muscle fibers, leading to inflammation. Massage helps with blood flow aiding in muscle recovery.
  • Stretch. Try a yoga workout. Isometric holds and lengthening the muscles a great recovery workout. Flexible muscles allows for more muscle recruitment and better growth potential. Stretching helps to rush nutrients to muscles and allows the body time to prepare for exercise.
  • Epson salt. By adding this salt to bath water, it can help muscle pain, improve circulation, relieve stress and reduce swelling. It would be great before a workout or post workout
  • Get enough protein. It is the building block of muscle tissue. We need protein to build-up the tissues broken down by the workout. Eggs, lean meat, fish, and legumes are all good sources of protein.
  • Vitamin C. Required for growth and repair of tissues in all parts of your body. It is used to form collagen, a protein used to make skin, scar tissue, tendons, ligaments and blood vessels. Try eating plenty of fruits throughout the day.
  • Omega 3 fatty acids. Have been shown to augment blood flow to muscles during exercise, decrease muscle soreness, reduce swelling, and increase range of motion after damaging exercise.
  • Magnesium. Helps muscles repair and grow. It also helps ease muscle cramps. The recommended dose is 300 mg per day.

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