Muscle soreness is common for fitness beginners and veterans alike. Although it may feel uncomfortable, this is a sign that your body is healing and becoming stronger. Here are six ways to help you recover and deal with the discomfort that follows a workout.
Heat and Ice Therapy: Benefits
Heat and ice treatment is one of the easiest yet most effective ways to reduce muscle pain after an exercise. Heat and cold can be applied alternately to the affected area in order to reduce inflammation and speed up healing.
Begin with a hot bath or heating pad, which will increase blood flow to repair the damage. Then use an ice pack on your pain to reduce it. This remedy is convenient, inexpensive, and doesn’t have any side effects or prescriptions. It’s a favorite among fitness enthusiasts.
Delve into Deep Tissue Massage
A deep tissue massage is a great way to relieve muscle pain after an intense workout. This is not just a way to pamper yourself. It works by applying pressure to the muscles and fascia – the protective layer that surrounds our muscles, bones and tendons. This practice relaxes the muscles as well as promotes blood flow in the affected area, speeding up the recovery process.
It is also known for its ability to break down “trigger points” or knots. After a workout, scheduling regular deep tissue massages can help you achieve your fitness goals.
Active Recovery
It may seem counterintuitive but engaging in a light amount of physical activity (or “active recuperation” can help to reduce muscle soreness after a workout. Instead of letting stiffness take over, engage in activities such as walking, cycling slowly, or gentle stretching.
This low-intensity exercise helps increase blood flow in your muscles, reducing inflammation and promoting healing. This method of recovery allows for the smoothing out and keeping active of muscle fibers while they are repairing.
Stay Hydrated and Well-Nourished
Staying hydrated can help to reduce muscle pain after a workout. Water consumption is essential for optimal body functions including the delivery of nutrients to muscles. Water helps flush out toxins which may cause inflammation or muscle pain.
Eating balanced meals that are rich in healthy fats and complex carbohydrates, as well as protein, boosts recovery because it provides the nutrients your muscles require for repair. You should realize that the food you consume before and after exercising is just as important as the workout itself.
Topical THC is a great way to use cannabis.
Topical THC is an effective remedy for muscle pain after a workout. Many athletes have turned to this pain-relief method to help them.
The way THC topicals interact with your body is through the endocannabinoid systems. They bind to CB1-receptors in the skin and provide localized relief for stiffness and pain, without any psychoactive effects. You might find that it provides the fast-acting relief you need after a strenuous workout.
Cannabis and THC is strictly regulated by UK law because of its psychoactive effects. Any product containing substantial amounts of THC will be considered illegal. There is one exception: hemp-derived THC topical treatment.
Hemp is different from cannabis in terms of its legal status and purpose. It has lower THC concentrations and higher CBD (Cannabidiol) proportions. The extracts and products such as creams or lotions made from this plant are not intoxicating.
If we look at the UK legislation regarding cannabinoids it states that CBD is legal as long it contains less than 0.2% of THC and comes from a strain of industrial hemp approved by the UK government. Most hemp-derived THC products fall under this directive because of their low THC content.
Prioritize quality sleep
Sleep is a powerful tool for muscle recovery. When you get enough rest, your body releases natural growth hormones that repair and build tissues. This includes your muscles. This is the time to rebuild what you’ve broken down during intense training.
If you are skipping sleep, this vital recovery process could be slowed down. Sleeping 7-9 hours uninterrupted each night is essential for optimal muscle repair.
The Bottom Line
If you implement these strategies to combat muscle soreness, it will help improve your fitness levels, because you’ll want to work out again, instead of worrying about its impact on your body.
