The first and foremost thing to do if you experience muscle soreness is to stretch. That’s because when you workout, the muscles contract. Rigorous workout sessions or a new type of workout can lead to muscle tear and prevents the muscles from relaxing. Therefore, they remain contracted, causing more pain and discomfort. So, you MUST stretch or cool off right after your workout e.v.e.r.y.d.a.y.
If you still have muscle pain, use a medicine ball and take help of your trainer or workout friend to help you stretch your entire body (especially the abs and lower back region) instead of following a rigorous workout session for a day or two.
2. Foam Roll
Foam rollers are cylindrical self-massage tools that help relieve muscle soreness. You must spend at least 15 minutes massaging your sore areas using these affordable and effective rollers.
3. Ice It
One of the reasons your muscles become sore is inflammation. Icing your sore muscles can help reduce the inflammation. Get an ice pack from a nearby pharmacy, wrap it in a cloth, and gently press it on the affected area. Make sure not to keep the ice pack on for too long.
4. Take A Warm Water Bath
It is as relieving as a foot soak. A warm water bath works like magic when it comes to reducing muscle soreness. The warmness of the water helps release the tension in the muscles, which reduces the swelling and pain. You can add Epsom salt and/or essential oils to make your warm bath a real indulgence.
5. Consume Anti-Inflammatory Foods
Healing from within is as necessary as foam rolling and taking a warm water bath. Consume anti-inflammatory foods like salmon, tuna, herring, mackerel, sardines, fish oil, dark leafy greens, fruits, coconut water, and yogurt. If you are not a fish lover, you can take fish oil supplements.