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5 Tips to Overcome Muscle Soreness

woman having an ice bath to reduce muscle soreness

The expression “no pain no gain” is very much true in the world of workouts. If your muscles don’t hurt the day after you’ve been to the gym, you haven’t pushed yourself hard enough. However, there is such a thing as taking it too far and you won’t achieve the expected results when you have to hobble around for days on end either. But why do muscles get sore? Essentially, when you work out, you stretch your muscles as much as possible. When they heal, they become stronger and more prominent in our bodies. But you shouldn’t take this too far.

Recovering is one of the most important parts of a workout routine, and one of the reasons why you have to take rest days too. Recover properly and you will be able to exercise far more regularly, hence achieving greater results in a shorter amount of time. Here are five tips to help you reduce muscle soreness.

Tip #1 – It’s All about the Juice
Protein shakes are incredibly good. In fact, many surgeons recommend their patients have protein shakes after surgery, because it helps them heal quicker. It regenerates tissue and alleviates soreness as well. However, there is a juice that works even better, although you may not enjoy it too much. Those who drink pickle juice straight after their workout relieved their muscle soreness 37% quicker than those who had water alone. Cherry juice also works very well by the way. I am talking here about natural juice, of curse.

Tip #2 – Muscle Soreness Remedies – Go for Ginger
A recent study has proven that consuming ginger can lower muscle soreness by as much as 25%. You don’t have to eat a diet of nothing but ginger either, since just two grams each day is sufficient. This means that people who aren’t particularly keen on the taste of ginger should have no issues getting this amount. You could add it to a lovely, healthy smoothie at any point during the day and enjoy its benefits. A ginger beer also helps but you need to go for the natural ginger in order to obtain maximal benefits.

Tip #3 – Contrast Water Therapy and Ice Baths
Contrast water therapy is where you alternate between a hot and a cold shower. Scientific research has not been able to prove that this or ice baths work, but there are thousands of athletes all over the world who swear by it, which has to mean something. Briton tennis star, Andy Murray, is applying this technique when he needs a fast recovery after an strenuous tennis clash. Essentially, contrast water therapy means you suddenly constrict the flow of blood and then redistribute it, which flushes you out. Hence, your muscles will be less swollen and your joints less stiff. An ice bath is a bit harder to do, since you do have to stay in one for about 20 minutes to have any good effect. Both types of treatment may just give you instant muscle soreness relief.

Tip #4 – Stay Active
If you are a good athlete, it is likely that you do your warm ups before you start any workout. However, how many people do their warm down? The best form of recovery is known to be low intensity exercise. This has been proven to lower the amount of blood lactate, which is actually what causes muscle soreness in the first place. A good warm down helps your blood circulate properly. This is more about muscle soreness prevention than relieving muscle aches that are already there.

Tip #5 – Don’t…
New research has shown that lying down and having a massage is actually not good at all. The tests proved that this did not increase blood flow to aching muscles, impeding it instead. Hence, although a massage may feel like absolute heaven, it will make you feel sore in the morning and is truly no good for relieving muscle soreness. The lactic acid will not be removed at all, but rather will be stored in your already aching muscles. This is known as delayed onset muscle soreness and can be one of the worst pains you will feel.


However, we already now that it’s always easier to prevent than to treat. Ensuring that you are an active individual and a regular sports and fitness enthusiast will prevent you from experiencing muscle soreness to often. This issue is often encountered with people that resume exercising after a longer period of time or those that take their workouts to a much higher intensity than usual.

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