How to Heal Sore Muscles
By Sara Butler
Have you ever had a great workout, then awakend the next morning and wondered how someone could have snuck into your house to beat you up in the night because your muscles are so sore? Most people have been there! Sore muscles are a part of an active life, as long as you’re not experiencing sharp, shooting pain that may indicate injury, that is. Here are a few ways you can help yourself to feel better, and a few things you shouldn’t do when you’re sore after exercise!
Refuel after your workout with protein and carbohydrates – which happen to come wrapped together in the perfect little package called milk. The carbohydrates will help to restore your muscles' stores of energy while the protein helps your muscles to grow. Many recent studies have found that milk – specifically, chocolate milk – is the perfect blend of protein and carbohydrates your body needs to rejuvenate. So try some after a workout and for a couple of days after to help rebuild and replenish.
Don’t Take a Hot Shower (or Bath)
After a tough workout, the whirlpool at the gym may be calling, but that’s a no-no! Hot water will actually work to increase soreness and inflammation, making you feel much worse the next day. After a couple of days you can return to a hot bath or shower – just throw in some Epsom salts to help you reduce muscle inflammation and pain.
Now you know that heat won’t help, so the logical thing to do is apply ice to your sore spots. Ice therapy can help to ease inflammation and soreness. If you really want to go whole hog, then try an ice bath. After the initial shock of cold water, it’ll work wonders on your sore muscles to help you feel better.
Don’t Stretch Too Much
Yes, there is such a thing as too much stretching. Nearly everyone knows that stretching after a workout is a good thing, but you can overdo it and cause more damage to the muscles. This means it will take longer to recover, so try to be satisfied with some light stretching.
Go Get a Massage
Getting a good rubdown has been found to have positive effects on muscles after a workout. It can help to reduce soreness and swelling, helping you to be more mobile the next day. If you can’t pay for a professional massage, then you can easily give yourself a simple one or employ the use of a foam roller!
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.