How to Relieve Sore Muscles Fast
Sore muscles can be a major hindrance to our daily lives. Whether you’ve just finished an intense workout or have been working on a home improvement project, sore muscles can make it difficult to move around and complete everyday tasks.
While there are many over-the-counter medications that claim to help relieve sore muscles, it should be noted that painkillers can have many negative side effects and delay the healing process. They may provide some temporary relief but will keep you from recovering quickly. There are several natural remedies that are safe and can provide fast and effective relief.
6 Ways to Relieve Sore Muscles Fast
1. Perform active recovery
Active recovery is the most effective way to address sore muscles. Exercise or heavy activity creates microtears in your muscles, which can often lead to soreness. To repair this damage, your body requires light movement, also known as active recovery. Active recovery is the only method that increases blood flow, flushes out waste, releases essential proteins, and turns newly laid crisscrossed muscle tissue into a neat pattern so it can optimally perform. Examples of active recovery include going for a walk, cycling at an easy pace, or using Marc Pro. Marc Pro provides active recovery that’s convenient and doesn’t require any additional work. Discover why Marc Pro is the proven choice for relieving sore muscles.
2. Take a warm bath or shower
Warm water can help to relax sore muscles and increase blood flow to the area, providing relief from pain. To use this method, fill your bathtub or turn on the shower to a warm (not hot) temperature and soak or stand under the water for at least 15 minutes. You can also add Epsom salt or essential oils to the water to enhance the relaxing and pain-relieving effects.
Epsom salt is a type of magnesium sulfate that can be dissolved in warm water and used as a natural remedy for sore muscles. When absorbed through the skin, Epsom salt can help to reduce inflammation and relax the muscles, providing relief from pain. To use this method, add 2 cups of Epsom salt to a warm bath and soak for at least 15-20 minutes. You can also add essential oils to the bath for added benefits.
3. Get a massage
Massaging the sore muscle can help to loosen tightness and increase blood flow, providing relief from pain. To use this method, apply moderate pressure to the sore muscle using your hands or a massage tool. You can also use essential oils or creams to enhance the massage experience and provide additional benefits. Essential oils such as peppermint, eucalyptus, and ginger have natural anti-inflammatory properties and can provide a soothing aroma as well. Just be sure to dilute the essential oils with a carrier oil such as coconut oil before applying them to the skin.
If you have access to a massage therapist, getting a professional massage can be an effective way to relieve sore muscles. Massage therapists are trained to target specific muscles and apply the appropriate amount of pressure to provide relief from pain. Massages can also be relaxing and help to reduce stress, which can contribute to soreness.
4. Stretch the sore muscle
Stretching the sore muscle can help to improve flexibility and reduce stiffness, providing relief from pain. To use this method, gently stretch the sore muscle using a static stretch (holding the stretch for 20-30 seconds) or a dynamic stretch (moving through the range of motion of the muscle). Be sure to stretch slowly and only to the point of comfortable tension, not pain. It’s important to warm up before stretching to prevent injury and get the most benefit from the stretch. You can warm up by doing a light cardio activity such as walking or jogging for 5-10 minutes before stretching.
5. Get some rest
Resting the sore muscle can give it time to heal and recover, providing relief from pain. To use this method, take a break from any activities that are causing or worsening the soreness and try to get plenty of rest. This may mean taking a day off from your workout routine or simply reducing the intensity of your activities. It’s important to listen to your body and not push yourself too hard, as this can lead to further soreness and injury.
6. Drink plenty of water
Staying hydrated can help to flush out toxins and reduce inflammation, providing relief from sore muscles. To use this method, drink at least 8-10 cups of water per day and consider adding electrolytes to your water if you are sweating heavily or engaging in intense physical activity. Electrolytes such as sodium, potassium, and magnesium can help to replenish the minerals that are lost through sweat and can help to prevent dehydration. You can find electrolytes in sports drinks, coconut water, and electrolyte supplements.
What to Avoid
Research has shown that applying ice to sore muscles hinders the recovery process. Ice can help provide temporary relief when in pain; however, it won’t help speed up your recovery or get rid of sore muscles. In fact, ice can make the situation worse. Ice delays the healing process and can create additional damage. If you want to quickly get rid of sore muscles, avoid the ice.
Over-the-Counter Pain Medication
At first sign of pain or soreness, many people’s first instinct is to take an over-the-counter pain medication. But, when it comes to sore muscles, it’s better to avoid painkillers when possible. They can provide quick relief but will ultimately slow your recovery time. Your body relies on inflammation as the first step in the recovery process. Painkillers work by reducing inflammation in the body. Taking pain medication can ultimately cause more harm than good.
In conclusion, there are several ways to relieve sore muscles fast. Whether you take a warm bath or shower, massage the sore muscle, stretch, rest, hydrate, use heat therapy, or perform active recovery, there is a natural remedy that can provide fast and effective relief from sore muscles. Experiment with different methods to find what works best for you and always listen to your body and stop any activity that causes pain.