If you’ve recently started a new workout routine, and it leaves you sweating, and your muscles sore; don’t panic! Here are some ideas that will work for instant muscle pain relief so you can be up and about soon.
1. Stretch, s t r e t c h, stretch.
Light stretching exercises like yoga have proven to reduce muscle pain. Studies show that patients who have fibromyalgia found a significant reduction in pain after participating in tai chi classes. When you exercise, your body is under stress, which triggers the production of adrenaline and tightens your muscles. Stretching exercises will help in relaxing your muscles and ease the tension. Before and after a high-intense workout, don’t forget to stretch for at least 10-20 minutes to bring your heart rate to normal and soothe your muscles.
Read more: Can Stretching Correct your Hunch?
2. Cool Down
Icepacks are a quick and easy fix for any muscle pain. The cold temperature helps slow blood flow to the affected region to reduce any swelling. It acts as an anesthetic by numbing sore tissues and slowing down the pain signals that are sent to the brain. You can try the rest, ice, compression and elevation (RICE) technique for lasting results.
- Rest: If you experience any muscle pain during exercise, stop for a while and rest immediately.
- Ice:Take an ice pack and apply it to the area to reduce any swelling. Keep doing this for 20 minutes with a 5-minute interval in between. Don’t apply the ice pack directly to your skin; use a towel or any other cloth over it.
- Compression: Use an elastic bandage to compress or wrap the sore muscle area. Be sure not to wrap it too tightly as this can increase the swelling. If you experience any numbness or notice swelling below the bandage area, it’s a sign that you’ve wrapped it too tightly.
- Elevation: Elevate the sore area on a pillow while you’re sitting or lying down. Keeping the area your heart level will help in reducing swelling.
3. Take A Walk
When you exercise, muscle soreness is a sign that your muscles are being stretched. Don’t stop exercising, ensure that you take a slow walk to keep the blood flowing and ensuring faster recovery time. Your muscles will also adapt to this level of movement and won’t get sore in the future.
4. Relax
Take a warm bath; this will help in the blood vessels dilate and promote blood flow. When your blood circulation improves, this eliminates the buildup of lactic acid waste as well. Apply a balm over the area while massaging gently, and try to sleep for a while.
Read more: No Pain, No Gain – Myths About Post-Workout Muscle Soreness
No pain, no gain. Don’t stop your fitness journey due to muscle pain. Keep up with the latest in fitness with FitEngine. Our blog is continuously updated with trending topics such as hip-hop dance for weight loss to stretching and yoga, we cover it all! Our platform also posts reviews for fitness classes across New York City.
