Sore muscles are common among athletes, but individuals who are not regular in exercise can also experience it. Sore muscles do not mean you are exercising properly, and it is essential to note that it’s not a healthy sign. Many factors cause sore muscles, such as overexertion, poor form, etc. And most beginners experience it. You must know what your body needs; not every exercise is suitable for you. The treatment of sore muscles is important to reduce pain and promote healing, and it further allows you to exercise again. If the soreness is not diminished in 1 week, then consulting a doctor is a much better idea.
Give your muscles time to recover. Don’t overexert any other exercise for the time being, otherwise, it might get worse. Muscle soreness reduces effectively in seven days without any treatment. To improve blood flow, massage your muscles slowly. A mild massage with your hands, or you may use an electric massager. If it is possible, then you may consult a professional massager.
You can take some painkillers. Some mild medications, such as ibuprofen or acetaminophen, may prevent minor soreness and pain. Taking medication in large amounts will never allow you to recover, although it may cause pain in your stomach. Using an icepack can reduce muscle soreness and numb the pain. You may apply it in the first 48 hours of muscle soreness. If your muscle is damaged, using ice will reduce inflammation. Taking an ice bath is always a good idea for muscle soreness. You may apply some heat after the icing period.
Taking a hot water bath or heat application allows you to relax tense and tight muscles. Making it easier for the muscles to loosen up. Heat expands the blood vessels, restoring blood flow and relaxing your muscles. After the first 48 hours, you can use heat therapy, be it sitting in a steam or spa room. Make sure to remain hydrated throughout the steaming period. Mild exercise and gentle stretching can also help to reduce muscle soreness. It may include walking, yoga, or swimming, which allows the muscle not to tighten up and reduces pain and soreness. Gently stretching and exercising will prevent the muscle from tightening and regulate the blood flow. Don’t perform some high-impact exercises such as weightlifting, cardio, or powerlifting. These exercises can worsen muscle soreness.
If you are a beginner, slowly increase the intensity and duration of your exercise to allow your muscles to adapt and minimize soreness. Also, remember that some levels of muscle soreness are normal when starting a new exercise routine. You must properly warm up before exercising to reduce the factor of soreness. Eating healthy snacks is also very important. Maintaining your diet high in carbohydrates and protein, such as eating meat and bagels or having peanut butter with toast. It will allow you to heal and grow muscles and decrease muscle soreness. Eating after 20 minutes of exercise will allow your body to process the protein and carbohydrates effectively.
