5 Effective Ways to Treat Post-Workout Muscle Pain

Muscle soreness can occur for 12 to 48 hours after a high-intensity workout. This soreness is normal. However, excessive muscle soreness can interfere with daily activities.

Fortunately, there are some natural ways to help relieve muscle pain and promote rapid muscle recovery. Thanks to that, exercisers can maintain a regular exercise routine without being interrupted by muscle pain, according to the health website Livestrong (USA).

Light recovery exercises such as stretching or cycling after a workout will help reduce muscle stiffness.

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To quickly relieve muscle pain, people can apply the following natural methods:

Prioritize quality sleep

Sleep is extremely important for muscle recovery. During deep sleep, the body secretes growth hormone to support tissue regeneration and muscle growth. Therefore, not getting enough sleep will slow down this process, causing prolonged muscle soreness and reducing training performance. To optimize recovery, athletes should sleep from 7 to 9 hours/night.

Drink enough water

Besides sleep, another extremely important factor for muscle recovery is water. Water helps transport nutrients to the muscles and remove waste products created during exercise. Therefore, dehydration will make muscle pain more uncomfortable.

Muscle pain relief massage

Massage helps relieve muscle tension, increase circulation, and reduce inflammation. Sports massage techniques can target sore muscle groups directly, helping to relax and promote recovery. Self-massage with a roller can also be very effective in relieving muscle pain.

Light recovery exercise

Light recovery exercises such as slow walking, stretching or slow cycling after a heavy workout help maintain circulation, eliminate metabolic waste and reduce muscle stiffness without putting additional stress on the body. These exercises should be performed for about 5-10 minutes immediately after the main workout.

Use heat and cold therapy

Heat and cold therapy are methods that use temperature to relieve pain and help speed up recovery from injury. Warm compresses, cold compresses, and soaking in warm or cold water all fall into this category.

However, one thing to note is that with heat therapy, do not apply heat directly to areas of skin that are swollen, acutely inflamed, or have open wounds. Meanwhile, with cold therapy, do not apply ice directly to the skin to avoid frostbite, and avoid applying cold to areas of skin with poor blood circulation, according to Livestrong .

Source: https://thanhnien.vn/5-cach-hieu-qua-giup-dieu-tri-dau-co-bap-sau-tap-luyen-185250512140021715.htm