After exercising, you might notice some muscle soreness—especially if you’re new to the activity or workout routine. While it can be uncomfortable, this kind of soreness is also known as delayed onset muscle soreness (DOMS), and it’s very common among exercisers, whether they’re just starting or are seasoned veterans. It usually starts about two to four days after your workout and can last up to two weeks.
1) Keep moving
Staying active can help increase circulation and decrease swelling. Ice down: There’s some evidence that icing Muscleblaze after strenuous activity can relieve pain—but ice should never be directly applied to your skin. Instead, wrap an ice pack in a cloth or towel first before applying it directly to your sore muscles. Use it for no more than 15 minutes at a time, and don’t apply heat afterward without allowing for plenty of rest between sessions. Take ibuprofen: Taking nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen for one or two days after your workout can reduce muscle inflammation, according to research from Brigham Young University. Continue taking ibuprofen unless directed otherwise by your doctor.
2) Use cold water therapy
When your body is sore, it’s tempting to reach for heat to soothe your muscles. But cold water is one of your best weapons against post-workout pain. Cold reduces inflammation by constricting blood vessels, which allows you to better control muscle spasms. It also forces tissues back into place more quickly after being pulled and tugged during exercise. Soak in a 10-minute cold bath, or take an ice bath (10 minutes) or shower (5 minutes). Don’t use ice directly on the skin—use it instead as an all-over body scrub by placing cubes inside of a mesh bag and rubbing against the skin with them inside of the bag. This will help protect against frostbite or tissue damage from direct contact with ice.
3) Take an Epsom salt bath
Exercise indeed makes you sore. It does so by breaking down muscle tissue and sending tiny shockwaves throughout your body, which is why it’s important to warm up before your workout. An Epsom salt bath soothes muscle soreness, increases blood flow, and speeds up recovery time. All you need is 1⁄2 cup of Epsom salts mixed with warm water and soak for 15 minutes (no hotter than 115 degrees Fahrenheit). Be sure not to add essential oils or fragrances as they can irritate sensitive skin; always test out new products on yourself before massaging them into your partner or pet. Lastly, don’t take an Epsom salt bath two days in a row because your body will begin removing magnesium from its stores—it needs at least 48 hours between treatments.
4) Eat something nutritious
When your muscles soreness, they need rest. Your body needs time to recover from strenuous exercise. The most effective way to speed up muscleblaze recovery is with some good old-fashioned rest and relaxation. This can include reducing your overall activity for a few days or taking it easy for just 24 hours after you’ve completed an intense workout regimen. As long as you don’t overdo it and push yourself too hard in that time period, you should be fine. Take advantage of your rest days and give yourself plenty of recovery time!
5) Rest your muscles
The most important thing you can do for sore muscles gives them time to rest. The more intense your workout, the longer your muscle soreness will need to recover. Researchers recommend at least 48 hours of rest between intense workouts in order for muscles to repair and grow. Longer or more intensive exercise sessions should include even more recovery time. In general, if you feel like you’re still sore after resting for three days, it’s likely that you pushed yourself too hard during your workout; try lighter exercises or shorter workouts next time and give yourself longer rest periods.