Feeling the Burn?
For those trying to get fit or adopt new health habits, muscle soreness may come as an unexpected surprise. It sucks that your body is punishing for you wanting to get in shape, but luckily there are plenty of easy ways to push past it. From cozy teas to clever accessories, here are 20 things worth a try.
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1. Electrolytes
Electrolytes are a great way for muscles to regenerate and feel less sore. Eating bananas or drinking vitamin waters or electrolyte sports drinks is a great way to reduce muscle soreness. Make sure to read the ingredients carefully if you are going the sports drink route, as the types of electrolytes might differ depending on the brand.
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2. Stretching
A good stretch can be a great help when it comes to sore muscles. Stretching enhances blood flow, which helps speed up muscle recovery. Try not to overstretch, though, as this can be counterproductive to a relaxing stretch.
3. Eating Proteins
Proteins are great at helping our muscles regenerate and heal. Things like chicken, fish, eggs, or other meats are great sources of protein. If those aren’t your preferred options, or if you have a specific diet, protein powders might be a good choice as well.
4. Omega-3s
Omega-3 fatty acids are amazing when it comes to sore muscles. They contain anti-inflammatory properties, making them very effective at helping relax the muscles. It’s a great addition to any diet, regardless of whether you have sore muscles.
5. Magnesium Supplements
Almonds, spinach, and dark chocolate are very rich in magnesium. This helps our muscles relax and also reduces cramping. If you have allergies or a specific diet, you might want to try supplements instead, which are just as effective.
6. Hot Towel
A hot towel is a very simple muscle relaxation technique. Simply grab a hot towel, put it over the tight or sore area, and let the heat do its work by promoting blood flow and soothing your muscles. Keep in mind that the towel doesn’t have to be burning hot; a warm towel can do just as good a trick if you are sensitive to heat.
7. Baths
Baths can be a great and very relaxing way of relieving sore muscles. Adding some salts to your bath can also help with reducing inflammation. If you enjoy a nice hot shower, try adding some essential oils like lavender to enhance relaxation.
8. Ice Pack
Ice packs are a great way to reduce inflammation and numb sore muscle pains. They help the muscles de-stress and relax. Just avoid putting the ice pack directly on your skin; wrapping it in a cloth or a light towel is the best way to apply it.
9. Foam Roller
Foam rolling can be a great way to decompress muscle tension. Rolling over sore areas breaks up knots and boosts circulation. Whether it’s light pressure or a bit more intense, it definitely helps with muscle soreness.
10. Self-Massage
Massaging sore areas by yourself can be a very relaxing way of releasing tension in muscles. This, of course, only works for areas you can reach. A combination of light pressure and relaxing creams or oils can provide huge relief when it comes to sore muscles.
11. Sports Creams
Sports creams that provide a warming or cooling sensation are amazing when it comes to sore muscles. These creams often include anti-inflammatory ingredients that help relieve pain. Applying a small amount directly to the sore area gives almost instant relief.
12. Sleep
It might seem simple, but sleep is a great way to get rid of sore muscles. A good night's sleep can heal and repair inflamed muscles or joints much more effectively than many other methods. Try aiming for eight hours of sleep to maximize recovery time and reduce soreness more effectively.
13. Improving Posture
Good posture helps distribute your body’s weight evenly, which reduces the potential for sore muscles. Having a bad posture can sometimes even cause long-term muscle pains. Strengthening your core and making ergonomic adjustments to your workspace is a great step toward a healthy posture and less sore muscles.
14. Teas
Some teas, like ginger or turmeric, have natural anti-inflammatory effects. They help improve circulation as well as reduce muscle soreness. A warm cup of tea can help not just your body relax and recover, but also your mind.
15. Yoga
Yoga helps improve flexibility and prevent muscle soreness. Practicing yoga regularly enhances recovery and reduces the risk of future soreness. If you have really sore muscles in some areas, try avoiding more complicated poses.
16. Contrast Showers
Alternating between hot and cold water in the shower is a great way to boost circulation. This helps the muscles relax and reduces inflammation. Try alternating every half-minute toward the end of your shower.
17. Vitamin D
Vitamin D is another great way to help your body speed up muscle healing. Spending time in sunlight or just having the blinds up does wonders for our body. Taking supplements is also a good way of getting enough vitamin D, especially if you work from home or night shifts.
18. Guided Relaxation
Listening to audio guides for relaxation can promote both mental and physical relaxation. It can be an effective way of relaxing your whole body without doing too much work. It works especially well when combined with deep breathing techniques.
19. Foot Bath
A warm water foot bath gives great relief for sore feet. The water promotes circulation and relaxes the muscles. Adding essential oils like peppermint can also add aromatherapy, further relaxing your whole body and mind.
20. Steam Inhalation
Steam inhalation can help relax upper body muscles strained by stress or poor posture. The warm steam improves circulation and relaxes the muscles. It also has the added benefit of opening the breathing pathways, making you feel calmer and more relaxed.
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