What Helps Muscle Recovery, What Causes Muscle Soreness, & More

Next Health Staff

December 6, 2023

What Helps Muscle Recovery

Muscle soreness can be a real hurdle on your journey to fitness and overall well-being. Whether you've pushed through an intense workout or simply woke up with a stiff back, the quest for quick relief from sore muscles is universal. Fortunately, there are effective strategies you can adopt to alleviate muscle soreness and enhance the recovery process. In this guide, we'll delve into the science-backed methods that can make a difference, ensuring you're back to feeling your best in no time. We'll also touch on preventive measures to keep muscle pain at bay in the future.

Muscle Soreness After Workout: Unpacking the Ache

We've all experienced that post-workout muscle soreness, known as delayed onset muscle soreness (DOMS). It's a natural response to taxing your muscles in new or intense ways. But what exactly causes this discomfort?

What Causes Muscle Soreness

DOMS occurs due to microscopic damage to muscle fibers during exercise. As your body repairs these fibers, inflammation sets in, leading to soreness. The process is part of muscle adaptation, where your body gradually strengthens and becomes more resilient. However, finding relief from this soreness is crucial for maintaining a consistent workout routine.

How To Relieve Muscle Soreness

Infrared Sauna Use: Infrared saunas are a hidden gem for muscle recovery. By boosting blood flow, they facilitate the removal of waste products from muscles and promote oxygen-rich blood circulation. The result? Faster recovery and reduced pain.

Benefits Of Sauna After Workout

Taking a sauna after a workout offers a range of benefits. It not only accelerates muscle recovery but also facilitates the release of toxins and promotes clearer skin through sweat. The heat from the sauna provides relief from muscle pain, contributing to overall relaxation. Moreover, regular sauna sessions can lead to enhanced cardiovascular health and even aid in weight loss by boosting metabolic rates.

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Thermotherapy: Heat therapy, both dry and moist, can work wonders. Heat application immediately after exercise reduces DOMS, while cold therapy aids in reducing swelling and nerve activity. Alternating between hot and cold treatments can provide soothing relief.

Epsom Salt Soak: Soaking in Epsom salt-infused water not only relaxes sore muscles but also reduces inflammation. Magnesium in Epsom salts plays a key role in muscle relaxation. If you lack a bathtub, a hot compress with Epsom salt water can be just as effective.

Massage and Foam Rolling: Massages, particularly deep tissue or sports massages, are not only relaxing but also beneficial for muscle recovery. Foam rolling, a form of self-massage, can alleviate muscle soreness and fatigue, enhancing flexibility.

Cryotherapy: Cryotherapy helped reduce muscle pain in 80% of observed studies and improved athletic performance in 71% of studies sampled by the International Journal of Sports Medicine. Reserve your session here

How To Speed Up Muscle Recovery

Hydration: Adequate hydration helps flush out toxins and accelerates healing. Plain water is excellent, but electrolyte-rich options like coconut water can offer an extra boost, especially after intense workouts.

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When To Take L-Carnitine? Our experts recommend taking L-Carnitine before working out, about one hour before exercise.

Topical Products: Arnica and CBD-based topicals have shown promise in relieving muscle soreness. Arnica has a history of natural pain relief, and CBD interacts with skin-based endocannabinoid receptors to ease discomfort.

Anti-Inflammatory Supplements: Supplements like curcumin and omega-3 fatty acids possess anti-inflammatory properties. They can aid in reducing inflammation, easing the pain of DOMS, and supporting recovery.

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Sore Muscle Prevention: Setting Yourself Up for Success

While managing sore muscles is important, preventing them in the first place is equally vital for a consistent fitness routine.

Exercising: Don't let soreness deter you from exercising. Gradually increase intensity, practice proper form, and incorporate dynamic stretching to warm up. Cooling down with activities like walking or stationary biking aids recovery.

Mindful Movement: Mindfulness in movement is essential. Avoiding movements that have caused injury in the past, practicing proper posture, and ensuring proper support during sleep or sitting can prevent muscle strain.

Yoga and Sauna: Dynamic yoga enhances flexibility and muscle strength, reducing the risk of injury. Additionally, regular sauna sessions aid in relaxation and muscle recovery, promoting overall well-being.

Final Thoughts

Dealing with muscle soreness doesn't have to be an obstacle on your fitness journey. By integrating these evidence-based strategies into your routine, you can find relief from sore muscles and prevent future aches. Remember, taking care of your body is a holistic endeavor – from hydration to sauna sessions, each step contributes to your well-being. So, embrace these methods, and you'll be well on your way to a pain-free, active life.

Headache After Working Out?

Another common post-workout complaint- headaches. This is because engaging in demanding physical exercises can stimulate blood flow around the head area and cause dilation of blood vessels, resulting in heightened pressure that may trigger headaches. Intriguingly, studies indicate that primary headaches are more prevalent among females and individuals with a migraine history.

What To Do Before A Workout: Why Am I So Tired After Working Out?

How To Get Energy Before A Workout

Efficiently preparing your body before a workout can significantly impact your performance and help minimize the risk of post-workout muscle soreness and low energy. Here's a guide to what you should consider before hitting the gym or starting any physical activity:

Warm-Up Routine: Before diving into intense exercises, spend a few minutes engaging in a dynamic warm-up routine. Activities like brisk walking, jumping jacks, and arm circles gradually increase your heart rate, improve blood flow, and ready your muscles for action. Dynamic stretching also plays a crucial role in enhancing flexibility and preventing muscle strains.

Stay Hydrated: Adequate hydration is vital for optimal physical performance. Drinking water before your workout helps maintain electrolyte balance, ensuring your muscles function efficiently. Dehydration can lead to early fatigue and increase the risk of muscle cramps.

Proper Nutrition: Fueling your body with the right nutrients before exercise is essential. Consume a balanced meal containing carbohydrates for energy, lean protein for muscle support, and healthy fats for sustained stamina. Eating about an hour before your workout can provide the necessary energy without causing discomfort

Quality Sleep: Prioritize getting sufficient sleep the night before your workout. Sleep is crucial for muscle recovery and overall well-being. A well-rested body is better equipped to handle physical stress, reducing the chances of muscle fatigue and soreness.

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Listen to Your Body: Pay attention to how your body feels before starting your workout. If you're feeling unusually fatigued, experiencing pain, or under the weather, it might be wise to modify or postpone your exercise session. Pushing through when your body isn't up for it can lead to more harm than good.