I have a love-hate relationship with sore muscles. After going through a tough training session, I want wake up the next morning feeling like i did anything else. But often, I find myself at the point where I can barely move and literally wince at any and every little movement. And then… I tend to use my pain as an excuse not to exercise for the rest of the week, which (obviously!) doesn’t help me get into the habit. My Google search history is filled with phrases like “how to treat muscle pain” and “why do I have so much pain.” But answers like “stretching” and “turning on a little Advil”? Not useful.
So, on a personal mission, I reached out to Dustin Isom, a Certified Barre3 Instructor and Certified Spin Instructor, to learn not only how to treat muscle pain, but also how to treat myalgia as well. what causes them, so they don’t get in the way of my fitness goals. . Consider this your complete guide to becoming an expert on how to treat muscle pain once and for all, including what causes them in the first place and what to do before, during, and after a workout. . No more pain!
Featured image of Riley Blanks Reed.
What causes muscle pain?
In Isom’s words, “there’s no need to get too scientific about it,” exercise essentially breaks down your muscle fibers, causing tiny tears. The soreness that comes from that stress, usually occurs when you try a new type of exercise or if you increase the intensity. However, aches and pains are your body’s need to work extra. This feeling comes from your body rebuilding muscle fibers and making them stronger than before. Therefore, after regular exercise, the pain will gradually decrease, as your muscles become more elastic and become “accustomed” to stress.
However, it’s important to note that “if you don’t feel sore after a workout, that doesn’t mean you haven’t worked hard enough.” Isom recommends that “if you’re on a fixed program and you want to stay steady for a few weeks, being pain-free just means your muscles have become stronger and can handle load management.” So, one solution to how to treat muscle soreness is to get yourself into a routine. I take it as a personal mark.
What can I do prior to Exercise to prevent muscle pain?
If you’re like me, warming up is something I never seem to have time for. However, Isom points out that the best thing you can do for yourself before a workout is to warm up. “Warming the body allows for proper blood flow by revitalizing your cardiovascular system, which delivers oxygenated blood to the targeted muscles,” says Isom. Since these muscles can be targeted, it’s best to warm up with dynamic movements that mirror the exercises during your workout. For example, Isom explains that “if you’re doing squats during your workout, it’s best to warm up with some breathing exercises.” Skipping the warm-up can cause a different kind of pain “from muscle strain, strain, or even minor trauma.” In addition to warming up, foam rolling, hydration, and rest are also helpful pre-workout methods.
Is there anything I can focus on? transparent An exercise to protect my muscles from getting too sore?
Basically, safety comes first. Isom stresses the importance of exercising with proper form, because otherwise, soreness can come from muscle strain or injury. He suggests always making use of your resources — whether it’s a hiker at your gym or the instructor of your favorite fitness class. The key to success is “paying attention to how your body is moving” and taking notes on “what does and doesn’t feel good” or right, according to Isom.
5 tips on how to treat sore muscles, according to an expert
Here are Isom’s top suggestions for how to treat post-workout muscle soreness.
- Foam roll. Foam rolling is a super simple step, essentially the same as a self-massage. It’s myofascial release, which is a fancy word for releasing tension that has built up in the body. Fascia is the thin layer of connective tissue that wraps around your muscles, and foam rolling stimulates blood circulation, promoting mobility. If you’ve ever experienced a feeling of tightness after a workout, a foam roller will be your best friend.
- Hydrate. Making sure you stay hydrated is another important tip for treating sore muscles. Muscles need hydration because it flushes toxins from the body, transports nutrients into cells, and helps regulate internal body temperature. This not only helps with pain and muscle tension, but it also helps with overall recovery after a workout.
- Get enough sleep. Sleep is extremely important as it is the number one chance for your body to fully recover from daily activities. By not giving your body enough sleep, you’re not giving yourself the time it needs to fully recover and repair minor lacerations after a workout.
- Epsom salt bath. Epsom salt soaks are great for supporting your muscles and enhancing exercise performance, as epsom salts contain high levels of magnesium. Magnesium is one of the most abundant minerals in your body and has many inflammatory benefits. Plus, a hot shower will always feel great. Isom mix with epsom salt, bentonite clay, apple cider vinegar and soak for 20 minutes or until the water begins to cool. This can help relieve a lot of pain but also detoxifies the body. Check out our guide to the ultimate detox bath for more relaxation and restorative information.
- Maintain daily vitamin intake. Isom also takes a daily vitamin supplement to support muscle health, especially magnesium, zinc and omega 3. Magnesium is great for muscle support and energy production, and the fatty acids in omega 3 reduce soreness. muscle and zinc help with muscle recovery after exercise. Be sure to consult your dietitian or doctor before starting your vitamin and mineral supplement routine.