There are times when your muscles become dangerously sore after an intense workout, enough to set you back for days. You should bear in mind that a good workout does not necessarily require you to be sore and it should never cause enough soreness to make it difficult for you to move for a week. But, this does not mean that you should not feel sore at all. You will definitely feel it, especially if you have just started a new program, have any underlying issues, or have gotten back to working out after taking a break.
In order to minimize soreness, there are some things that you can to after a workout, which will decrease inflammation and speed up healing. Take a look at some of these things below.
Drink water
First and foremost, you need to drink plenty of water for flushing out the toxins from your body and for hydrating it. Drinking water after a workout will help the body heal and once you add some electrolytes to the mix, it will also replenish the minerals you may have lost.
Consume protein
The next thing you need to do for avoiding excessive soreness after a workout is to have some protein. If you have done an intense workout, it is a good idea to have a balanced meal that has a high quantity of protein. You can also choose to have a protein shake, or eat some fruits or vegetables.
Do some lymphatic brushing
This particular techniques involves using a lymph brush and stroking it upwards towards your heart. You should do it all over your skin, including your arms, legs, stomach and more.
Take an Epsom salt bath
If you are feeling extra sore, it is suggested that you run a hot bath for yourself and add some Epsom salts and any essential oil. Not only is Epsom salt helpful for detoxifying the body, but can also help soothe your sore muscles.
Use Magnesium cream
Another thing you can do to minimize the soreness you feel after working out is to use magnesium cream on your body. The skin absorbs it and it can make a big difference in your sore muscles.
Do some deep breathing
One of the best things that can help you in reducing the soreness you experience after a workout is to end your fitness routine with a couple of minutes of deep and slow breathing. Make sure it is a part of your cool down routine, as it can have a big impact on your muscles. You can breathe in through the nose slowly for about 4 to 8 seconds and then breathe out through the mouth for 10 seconds or more. It might take you a while to do this, but once you can, you will find it is very helpful. You can also do a technique called box breathing.
The combination of these steps can help everyone in minimizing the soreness they feel after finishing their fitness routine.
