You finally make it back to the gym and you are going to commit to this healthy lifestyle. The next morning you wake up and your muscles are so SORE! Sore muscles can feel like a huge setback in regards to continuing on your new healthy path. However, there are many things that you can to do to overcome the pain of getting moving.
Here are 9 ways to help relieve that pain so you can continue on your way to a healthier you!
1. Getting a good night sleep
Sleep is one of the most important elements of a healthy life style. Your body needs time to recover so plan to get 7-8 hours of sleep per night. If you do not give your body enough time to recover, you could become more prone to injuries in the future.
2. Drink plenty of water
Drinking water after a tough workout can help rid the body of toxins and prevent dehydration. Dehydrated muscles can quickly become tight and painful. When working out, plan to drink more than the daily suggested amount as you are losing water when you sweat.
3. Enjoy a protein shake
Drinking a protein shake is a great way to help your body rebuild muscle tissue and reduce muscle soreness. When making your shake, an ideal ratio of carbs to protein is 2:1. Depending on your preference, drink your shake either before or after your work out.
A great way to ease and help muscles recover is to ice the injured area. Placing ice on the sore muscle for about twenty minutes can help them recover faster. An ice bath for a sore body is also helpful, but can be very cold! If you choose the ice bath route, only do 6 to 8 minutes and do not use water colder than 54 degrees Fahrenheit.
One of the best things you can do to aid muscle recovery and help prevent future injuries is stretching. Stretching is particularly useful on your off days. Stretches can vary depending on which muscles are sore. If you are short on time, try stretches that address multiple muscle groups!
6. Roll out Sore Muscles
If knots in the muscles or fascia (thin tissue around your muscles or other organs) are the culprit for soreness, the get out that foam roller! Research shows that foam rolling sore muscles breaks up scar tissue and knotting. Spend a few minutes in the morning and evening rolling out those sore and achy muscles.
Getting a massage helps break up scar tissue and ease muscle pain. There are many different types of massages that will help ease your pain and help you feel relaxed. You can even trade a massage with your spouse!
8. Eat a high-protein meal
Research shows that eating protein before bed helps with post-exercise muscle recovery. And drinking a protein shake or eating a high protein breakfast when you wake up can help reduce food craving throughout the day and help you with muscle recovery. Ensure you stick to the healthy side of life with lean proteins, eggs, yogurt and oatmeal.
9. Drink Tart Cherry Juice
Drinking tart cherry juice or taking cherry supplements after a workout may help reduce the swelling in your sore muscles and help your body recover faster!