Don't let sore muscle be a pain in your butt, legs, arms, or core! Here are five ways to relieve sore muscles:
1) Take an Ice Bath - Ice baths are a classic strategy that athletes use to speed muscle recovery. It may not be the most pleasant of experiences, but you can't deny the results. Mensfitness.com says, "An ice bath will immediately reduce swelling while flushing lactic acid out of your body. When you sit in an ice bath — or when you rub a cup of ice on the muscles you just trained — the cold causes your blood vessels to tighten. This helps drain the lactic acid out of your tired muscles. When you get out of the bath, your muscle tissue warms back up, causing a return of oxygenated blood to help your muscles recover." Try adding a big bowl of ice to your cold bath and submerging your lower half for 10-15 minutes after your next hard workout.
2) Use a Foam Roller - A foam roller is an inexpensive piece of equipment (about $20-30) and is a great alternative to getting a regular massage. A recent article titled, "What does foam rolling actually do?" says, "Foam rolling helps smooth out these obstructions [from working out] and break down adhesions, helping to increase blood-flow within the muscle." Even five to ten minutes of foam rolling will give you the same effects of a massage and speed your recovery.
3) Get a Massage - In addition to foam rolling, it is also good to get a massage every few weeks if your financial situation allows. Massage has been proven as an effective treatment for reducing stress, pain and muscle tension. Groupon is a great way to find good deals on massage centers near you.
4) Eat Cherries - One of the tastiest ways to relieve sore muscles is by eating dark cherries or blueberries. Menshealth.com says that "dark-pigmented foods packed with anthocyanins work to speed oxygen via the blood, reduce muscle inflammation, minimize post-workout pain and boost recovery." Try eating a handful or two after your workouts!
5) Rest - One of the last and most important ways to relieve sore muscles is through sleep. An article on http://swolept.com/ about the benefits of sleep says, "sleep also enhances muscular recovery through protein synthesis and human growth hormone release. Getting eight to ten hours of quality sleep every night will promote these factors as well as general well being. Recovery will take a step backwards if you do not prioritize sleep, so get to sleep if you want to grow." Try not watching TV or working on your computer while in bed, because electronic advices will stimulate your brain and keep you awake.
RFC staff. We want to share our fitness knowledge with you!