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Treatment of sore muscles after exercise is reducing inflammation and giving adequate rest-time for muscle repair. Warm temperature therapy helps relax stiff muscle, and balance flexibility without soreness when stretching. Sport Injury Expert, QiVantage CoFounder , Traditional Martial Arts Practitioner, and Coach. After workout or exercise, it is easy for you to get fatigue or overexertion in muscle which is called muscle soreness.
As the effective tip on how to treat soreness, foam rollers will help you to increase the blood flow to your affected areas, especially your sore muscles.
StretchingA is important step after a warm up in order to keep the muscle soreness at bay or get rid of the soreness.
Taking vitamin is effective in treating many diseases such as constipation, sore throat, and muscle soreness.
These are 6 effective tips on how to treat muscle soreness after workout and exercise that I would like to introduce to you.
VKool encourages comments, but please remember: Play nice, keep it clean, stay on-topic, and avoid promotional content. Jaime Herndon has been writing for health websites since 2009 and has guest-blogged on SheKnows.
When you participate in physical activities or sports, it is not uncommon to experience muscle soreness, and sometimes even bruised muscles. Take nonsteroidal anti-inflammatory drugs, or NSAIDs, such as aspirin, ibuprofen or naproxen for pain relief.
Keep the muscle in a gentle stretch position and perform RICE: rest, ice, compression and elevation.
Do not return to sports before your doctor says it is safe to do so, even though you may feel fine. If you start to experience extremely painful swelling where your muscle is bruised, this may be a symptom of compartment syndrome and can be serious. Unlike most people, my sore muscles are not caused by lifting weights at the gym, but more from lifting 2 small children (and their bicycles) at the park.
You CAN relieve your pain and reverse muscle pain through simple techniques and home remedies for sore muscles – In 30 minutes.
When a muscle in injured, no matter how tiny the injury may be, your body’s reaction is inflammation. Inflammation is your body’s attempt of self-protection and is a part of its immune system.
But, sometimes inflammation can cause further inflammation and can become self-perpetuating. The quickest sore muscles treatment is to increase your blood flow to the injured area (to get more healing nutrients faster), while reducing inflammation to the least necessary. Here are 3 home remedies for sore muscles, which focus on inflammation-busting and blood circulation boosting. You can always just soak in hot water (no too hot though) for half an hour and relax, while effectively boosting your blood circulation and relieving your pain. Epsom salts are made up of Magnesium Sulfate, a natural muscle relaxant, which is easily absorbed through your skin and pulls excess fluids out of your tissues (and reduces inflammation).
You can get the same benefits of Transdermal Magnesium by applying Magnesium oil topically on your sore muscles. I like to use doTERRA Deep Blue blend, which contains Wintergreen, camphor, peppermint, blue tansy, German chamomile, helichrysum and osmanthus. Generally, Basil essential oil, Majoram, Roman Chamomile, Peppermint, Lavender and Birch can be a great addition to your sore muscle soak. In my humble opinion (and experience), a far infrared heating pad is the all-time best natural remedy for sore muscles (and the quickest!). When ever I get to the point that I can’t pull supermarket shopping carts apart – I take out my infrared heating pad and lock myself in my bedroom for a quick relief. Deep penetrating red light therapy is a non-invasive, side-effect free and cost-effective home pain treatment. My infrared heating pad uses natural Jade stones to emit deep penetrating light (at 880 nm), which penetrates to a depth of about 30-40mm (unlike electric heating pads which only heat your skin). It provides soothing heat (which is 100% safe – Neonatal care units use it to keep infants warm), boosts blood circulation and reduces inflammation.


Since I know how this little thing can be life changing, I suggest you read more about the astonishing benefits of infrared light therapy (some of them are effortless weight loss and full body detox, by the way).
Massage boosts your blood circulation, gets your blood moving all over your body, and helps reduce the amount of cytokines the body produces, which play a role in inflammation. If muscle knots are the cause for your sore muscles (muscle fibers that contract, but don’t release, causing tiny cramp and “knots”), a self-massage tool (like the Theracane or the Body Back Buddy) can be your new best friend. If your muscle pain is not pin-pointed, you’ll find great relief through a trigger point foam roller like The Grid Foam Roller. But there are a few ways to prevent sore muscles, especially if it’s becoming a chronic problem for you.
Some of the top food sources for magnesium are molasses (1 tablespoon of blackstrap molasses in a glass of water daily), squash and pumpkin seeds, spinach, Swiss chard, cocoa powder, black beans, flax seeds, sesame seeds, sunflower seeds, almonds and cashews. As for transdermal Magnesium, which is considered the most effective way of absorbing Magnesium, you can do the Epsom Salts bath regularly, or apply Magnesium oil before and after your activities. You can generally only find tart cherries available fresh in season or frozen, but tart cherry juice concentrate is available year round. One study found that men who drank natural unpasteurized watermelon juice prior their workouts had reduced muscle soreness 24 hours later compared to those who drank a placebo. Please don’t tell my husband and kids, but sometimes I do absolutely nothing about my sore muscles – At least for a couple of hours.
No matter if you’re muscles are sore from doing house chores, trying to get buns of steel or from your daily strenuous job, you can get fast muscle pain relief by yourself at home, in 30 minutes – Using these home remedies for sore muscles.
The 6 Life-Changing Benefits of Far Infrared Heating PadsI admit: At first I thought it's too good to be true. Eat nutrient-dense, move a lot (with purposeful intensity at times), supplement wisely for the deficiencies that exist in the food supply. Yet, muscle strains can fully heal with the conventional RICE (rest, ice, compression, elevation) technique. A sore muscle is usually a grade one, slower flexibility and discomfort because of stiffness. Ice therapy should be applied for better circulation, simultaneously compression therapy helps reduce any swelling. Extension exercises from downhill motion or hard recoiling range-of-motion (ROM), like the legs and arms. For some people with muscle soreness, setting in a hot tub is the effective ways on how to treat muscle soreness after workout and exercise.
This roller will apply the pressure on the affected areas; therefore, it helps to reduce pain and soreness. According to Edelstein, limbering up is recommended stretch to help you relax and lengthen the tight muscle. According to the research of the Clinical Journal of Sports, it is said that omega-3s is effective in curing soreness or alleviate inflammation.
It is said that taking vitamin A or protein supplement may be the effective way on how to treat muscle soreness as well as keep this disease at bay.
Therefore, instead treating the problem when it gets worse, you had better ease into exerciseA routine.
After graduating with a Bachelor of Arts in psychology and women's studies, she earned a Master of Science in clinical health psychology and a Master of Public Health in maternal-child health.
While some muscle soreness is normal after activities, bruising, or contusions, can signal a more serious injury. These products are available in drug stores or supermarkets in the pain relief aisle and are available without a prescription. Returning to activity before your muscles are healed can cause further damage and delay healing. Epsom Salts – Tried and true, Epsom salts (a cup or two) dissolved in a warm water work wonders as an aching muscles remedy. Essential Oils – A number of essential oils and essential oils blends can very helpful as a sore muscle remedy.
Its benefits: Reduces swelling (edema), gives muscle pain relief, reduces inflammation and reduces pain from rheumatism. To use an essential oil for muscle pain, add one to two drops of the essential oil into one tablespoon of a carrier oil such as fractionated coconut oil or olive oil, and apply to the affected area. Vitamins and Minerals – Lack of minerals such as calcium, potassium and magnesium are often associated with ongoing muscle soreness.


You may want to consider a high quality supplement, but you can start by including Magnesium-rich foods in your diet.
This contains about one gram of l-citrulline, an amino acid that seems to protect against muscle pain (Source). Also relative is delayed onset muscle soreness (DOMS) that occurs from 24 to 48 hours after exercise.
If you have the stiffness or soreness in muscle after intense workout at the gym, it is important for you to find the effective relief on how to treat muscle soreness after workout and exercise.
Click To TweetAccording to Goldfarb, heat not only increases the blood flow to the affected areas but also alleviates the pain caused by muscle soreness. In order to get more noticeable result, you need to focus on the areas that need treating the most. However, because stretching may cause injure if you are not careful, it is better to stretch after you have done a warm-up. Vitamin C has antioxidant properties that can help you to get rid of the stiffness or soreness in the muscle. According to the American Academy of Orthopaedic Surgeons, contusions are second to strains as the leading cause of sports injuries.
It is important to get an accurate diagnosis so you can receive appropriate treatment and prevent further damage. If the pain is severe, talk with your doctor about short-term use of prescription pain relievers, if appropriate.
Do not worry because there are many effective solutions that help you to get rid of overexertion or fatigue in muscle naturally. Therefore, if you start working out or doing exercise, you should not miss this important step on how to treat soreness.
Therefore, you should include omega-3s rich foods in your dietA in order to help you boost the blood flow into sore muscles and ease inflammation.
Moreover, some researchers found out that taking proteinA supplement after intense workout may help you to avoid the risk of developing muscle soreness. If you wonder which exercises are suitable and safe for you, it is better to ask the doctor about the exercise program. While soreness and bruises usually heal quickly, without proper care and treatment, deep tissue damage can occur, leading to complications.
It is time for me to introduce to you some effective home remedies and techniques on how to treat muscle soreness after workout and exercise. It is recommended repeating the treatment several times until you see the noticeable result.
However, if you want to take supplements as the way on how to treat muscle soreness after workout or exercise, you should consult the doctor carefully about the interactions and side effects. Moreover, you can work with the physical therapist who is ready to show you the safe and good exercise postures. Strengthening, stretching, and RICE consistently helps muscle flexibility and reduce soreness. However, you should not overuse supplement or pill because it can cause some unwanted effects.
Before getting supplements or pill, it is important to ask the doctor or professional about its side effects or negative bodya€™s response. Thirdly, muscle soreness may be caused by unusual exercises which lengthen your muscle such as extending your arm, legs or walking downhill. Some certain medications may help you to get rid of muscle soreness such as acetaminophen, or some anti-inflammatory drug including ibuprofen, naproxen or aspirin. However, long-term use of medications will result in some unwanted side effects, for example it decrease the ability of your muscle to repair itself. If you want to choose these treatments, you should consult the doctors carefully about any interactions or side effects which are possible to happen. If you have some health conditions such as kidney disease, ulcers, liver disease or other conditions, you should avoid taking these medications.



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