4 Steps To Treat Sore Muscles

December 28, 2021

 When working out, sore muscles are inevitable. However, they don't have to be a hindrance to your workout routine. There are some simple steps you can take to make sure that your muscle is better-taken care of and ready for the next workout session! 

Photo by Karolina Grabowska from Pexels

1) Take an anti-inflammatory medication before activity 

This will help to ease the pain and reduce swelling of your sore muscle during activity! However, if you take it before a workout for its anti-inflammatory properties, then make sure that you do not go into strenuous exercise because this could lead to stomach issues. Try taking an over-the-counter medication at least 30 minutes before working out, so there is enough time for it to kick in! It is important that you have eaten within two hours prior as well, so be sure to eat something small beforehand. In addition, don't drink fluids with meals or one hour after eating for best results when using medications such as Advil/ibuprofen, which can cause damage to the stomach lining over time with chronic use.

2) Stretch after warming up 

Warming up is a crucial step to take before stretching since it prepares your muscles for activity by increasing their temperature and making them more pliable! However, once you have finished with your warm-up session, then you need to stretch out those muscles that just got hot. Stretching after warming up will help loosen tight areas, which can lead to less strain on already sore muscle fibers! Make sure, though, that you are not overstretching an area as this could cause further damage or injury, so hold each stretch gently until you feel some relief without causing additional discomfort. Additionally, if available, use ice packs/heat pads/CBD Muscle Balm along with stretches during recovery sessions.

3) Incorporate active rest into your training sessions 

If you are someone who likes to keep active even on days when you're not working out, then consider incorporating active rest into your training sessions. Active rest is simply doing low-intensity exercises that still challenge your body but don't put the same amount of stress on sore muscles. This can be a great way to get moving without feeling like you're overdoing it and will help speed up the recovery process! Ideas for active rest exercises include light cardio such as walking or biking, yoga or Pilates, and using light weights with high repetitions.

4) Drink plenty of fluids throughout the day  

This is especially important when you are working out and sweating a lot! When your body loses fluids, it can lead to dehydration which will only make your sore muscles feel worse. Aim to drink around half of your body weight in ounces each day (for example, if you weigh 150 pounds, then aim to drink 75 ounces of fluids) and spread it out evenly throughout the day. This means that you don't want to just chug down a ton of water right before bedtime, as this could actually cause further problems like insomnia or frequent trips to the bathroom! 

In conclusion,  there are a few easy steps you can take to help soothe and recover from your sore muscle. 

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