Feeling Sore after a Workout? Try This

Written by Emily Lunardo
Published on

muscle sorenessFor some people, feeling sore after a workout is a sign that they worked hard. For others, this after-workout pain can be a real nuisance and may make completing regular tasks quite difficult.

You will often feel sore post-workout if you changed your routine, increased intensity, or simply worked out for the first time in a long while.

If you want to start feeling better, quicker, you can try some of these helpful tips.

Tips to Reduce Soreness after a Workout

Get a massage: Massages may help ease muscle soreness by reducing inflammation and promoting mitochondrial biogenesis. One study found that massages helped reduce the release of cytokines, which are a key part of inflammation. There are a wide variety of massages available, so speak to a registered massage therapist about your unique needs to relieve soreness.

Ensure you cool-down after your workout: Simply stopping a workout and heading home can increase soreness. Ensure you’re taking a few minutes to cool down, bring down your heart rate, and above all, stretch. Gradually decreasing activity is a good way to prevent soreness and other unwanted symptoms like headaches and dizziness.

Eat right: What you eat before and after a workout plays a big role in soreness. Protein is essential for muscles, so consuming it prior to and after a workout can increase muscle repair and decrease soreness. It’s also important to eat foods high in potassium, as that is a key nutrient in preventing soreness.

Try foam rolling: You can give yourself a massage with a foam roller. Using a foam roller can help you target specific areas of the body and ease tension in the muscles.

Alternate cold and heat: After a workout, apply cold to select areas for about 20 minutes, then alternate with heat for another 20 minutes. If you have an injury – there is swelling or bruising – avoid heat and only apply cold.

By implementing these techniques into your post-workout routine, you can ease muscle soreness more effectively.

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On any matter relating to your health or well-being, please check with an appropriate health professional. No statement herein is to be construed as a diagnosis, treatment, preventative, or cure for any disease, disorder or abnormal physical state. The statements herein have not been evaluated by the Foods and Drugs Administration or Health Canada. Dr. Marchione and the doctors on the Bel Marra Health Editorial Team are compensated by Bel Marra Health for their work in creating content, consulting along with formulating and endorsing products.

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