Staying in shape means developing a regular, effective workout and staying committed to it. Regardless of whether you do your workout at the local gym, in your home or prefer to stay active outdoors, the physical exertion will eventually catch up to you in the form of post workout soreness. Although this is a normal part of any workout, there are home remedies that can provide the perfect solution so that you can get back into the swing of things sooner than later.
What causes post workout soreness is the strain that is put on the body – namely the muscles – after putting it through rigorous exercise for an extended period of time. What many gym goers aren’t aware of is that each time they workout, they are actually causing little “tears” in the tissues that surround the muscles. Despite the negative connotation, these tears are also a common symptom of an effective workout.
The good news is that the tears are designed to repair themselves and go back to normal, which typically happens within 24-48 hours after your workout. It is the development of and repairing of the tears that is the root cause of post workout soreness. In some cases, the feelings of muscle soreness can last for up to 72 hours.
Even though this is the territory that comes with making the decision to participate in an exercise regimen, some people may not want to simply wait around for the muscle soreness to go away on its own. In such instances, there are some home remedies that you can turn to in order to help speed up the process sooner.
If you’re a fan of getting a massage, you’ll be happy to know that this home remedy is a great one for easing the symptoms of post workout muscle soreness. While it is possible to do a self-massage on the areas of soreness that are within reach, the best results are achieved by having someone perform the massage for you, whether it is your significant other or by making an appointment at your local day spa.
The use of heat or cold are other examples of home remedies for treating muscle soreness. In the case of using heat, you can purchase a heat wrap product, which is portable and is placed directly onto the sore area. When the muscles are exposed to the heat, this causes an increase in blood flow. As a result, more oxygen and nutrients are directed to the site, which promotes faster healing.
Individuals that prefer to use cold temperatures will want to place themselves in a cold bath or use a traditional ice pack to apply to the affected area. The cold temperatures effectively constrict the blood vessels, which prevents waste products and lactic acid from penetrating into the muscles via the blood vessels.
Aside from these three home remedies, perhaps the best way to get around post workout muscle soreness is to take the following steps to avoid stressing the muscles too much in the first place:
- Always stretch before each workout. This will prep the muscles and body overall for the physical exertion.
- Get some rest. If your body is starting to feel weak or overworked, take a break from the gym for a few days until you’ve fully recovered.
- Never push yourself too hard in a workout and know your limitations. Listen to your body.
- Develop a cool down period after each workout to help your muscles recover easier.