Written By: Tania Tarafdar | Updated : October 13, 2015 10:15 AM IST
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Two days of tough sessions at the gym and your whole body is in pain. It is natural to suffer from sore muscles when you push your body a little too hard. These tips will help you ease sore muscles when you go overboard at the gym.
Apply some heat
Whether its steam, a hot compress or spending some time in a sauna room, a little heat will always relax you. Applying heat increases the blood flow to the area and helps the small muscle tears that cause pain to heal faster.
Stretch it out
You should not only stretch pre-workout, but stretching should be a part of your post workout routine too. It may not help relieve the lingering pain of a hard fitness session, but it improves your blood circulation by warming up your body. And a little heat goes a long way in helping you get rid of the pain.
Get a massage
Going for a massage can be an excellent way to relieve tension from the muscles and reduce pain. According to researchers at the University of Illinois, massage therapy improves general blood flow and alleviates muscle soreness after exercise. You can ask your spouse to give you a massage after you have sweated it out or pamper yourself with a professional massage. Using the foam roller at the gym can also be a good way to massage the sore muscles.
Take a cold shower
Going for a cold shower post workout can also be a good way to reduce the swelling and pain. The cold temperature of the water will constrict the blood vessels that will reduce the swelling[1]. Once your bath is over, your body warms up quickly, and your blood circulation improves, which reduces the inflammation causing pain and aids the healing process.
Also, it is vital that you rest for a day or two before you head to your next intense workout.
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Reference:
[1] Mooventhan, A., & Nivethitha, L. (2014). Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body. North American Journal of Medical Sciences, 6(5), 199 209.
