After a hard workout session, one thing that you might be dealing with to quite some extent is sore, aching muscles.
Whether you’re just starting a brand new workout program or have been at it for quite some time, battling sore muscles is something that almost everyone deals with at some point or another.
Usually sore muscles come on most frequently whenever something new is added into your workout routine. Whenever your body has to adapt to a new exercise and movement pattern you’ve given it, you’re going to find that the neuromuscular adaptations are what tends to cause you the greatest amount of soreness.
Very often this occurs the day after the new exercise was introduced, so you can expect to see it happening by the time you wake up the very next morning.
So what’s the best way to deal with these sore and aching muscles?
Let’s have a quick peak at some of the main options that you’ll want to consider.
Tiger Balm
The first method of dealing with sore muscles that many people often find themselves using is tiger balm. Tiger balm is a special ointment that is going to help to draw heat into the area, improving blood circulation and increasing the rate of healing taking place.
This ointment is best put on before bed or when you’re relaxing to help ease soreness and prevent tightness from occurring.
Heating Pads
Heating pads are another great way to help ease muscle soreness and pain and are a very convenient solution. You simply place the heating pad under the area that’s causing the soreness and you’ll feel the muscles loosen up and become much warmer.
Heating pads work great for sore backs, sore thigh muscles, as well as for shoulder soreness and can be contoured to fit around your body.
Be sure to look at heating pads that come with adjustable temperature gauges to help ensure maximum comfort.
Ice
If you’ve just recently become injured and sore, ice might be the better way to go. If you notice that the area is very inflamed and swollen, ice will help to reduce the amount of swelling present, while heat may only increase it.
So for that reason, look at the time line when the injury or soreness first came about when determining which treatment to utilize.
Ice should only be applied in fifteen minute or so intervals to prevent ice burn or serious discomfort from occurring.
Make sure to always wrap the ice in a towel or other proactive covering. One great alternative to ice is a simple bag of peas or corn, which works perfectly for knees or elbows.
A Hot Bath
For something other than heating packs, a hot bath can also be used to reduce muscle soreness. This is most typically best done the night of the workout that you performed that you believe will bring about muscle soreness.
By taking a hot bath you’ll help to reduce the amount of tension and stress in the muscles, allowing them to relax and recover faster.
Most people find that taking a hot bath in the evening hours will also help them to get to sleep faster as well and sleep is imperative for proper recovery.
A535
Along with Tiger Balm, another heat ointment that you might consider is A535. This ointment contains menthol and offers virtually no side effects to the user. Some people may initially feel some skin burning or soreness off the start, but beyond that it’s very well tolerated.
The only thing that you should avoid doing is putting this ointment on any cracked or dry skin as the chances of pain are much higher if done so.
If you’re also using prescription medicine, you may also want to consult your treating doctor before using this product.
Stretching
Finally, the last method to prevent soreness that you can’t overlook is simple stretching. Devoting ten minutes at the end of your workout to performing some basic stretches for the main muscle groups you worked can definitely go a long way towards reducing the tension that’s built up and removing the lactic acid.
It’s when lactic acid sits in the muscle for extended periods of time that high amounts of soreness will be felt, so this will be something that can help you avoid this.
Make sure to hold each stretch for at least 30 seconds while doing them.
So there you have some quick tips to help you overcome muscle soreness and pain. Use these regularly and you can recover faster and get back to your workout session.
