Intense workouts can be a fun, efficient way to achieve your fitness goals. However, they often come with the worry of feeling sore the next day. The pain you feel may linger for a day or more, which may prevent you from doing your daily activities. Discover what helps sore muscles after a workout and what to avoid.

1. Try Self-Myofascial Release (SMR)

SMR is simply giving yourself a massage to improve your range of motion and recovery. Some tools that can help include: 

• A foam roller: Start with a softer version so your muscles can adapt better. 
• A lacrosse or tennis ball: This handy tool is ideal for hard-to-reach areas like calves and glutes.
• A massage gun: This hand-held device produces rapid vibrations that can help promote blood circulation to the applied area. A massage gun usually comes with attachments of various shapes to better target different muscle groups. Apply a gentle amount of pressure you can tolerate for the first time to avoid muscle irritation.

2. Hydrate

Dehydration is muscle recovery’s main enemy. Your body requires more fluids so your muscles can receive nutrients and heal properly. However, knowing when you’re dehydrated can be challenging, as you’ve probably reached dehydration before you feel thirsty.

Weighing yourself before and after working out can help you identify your hydration needs. A good rule of thumb is to drink 8 to 10 fluid ounces every 10 to 15 minutes during exercise. After that, gulp 20 to 24 fluid ounces of water for every 1 pound lost.

3. Consider Massage Therapy

A relaxing massage is one of the best ways to help sore muscles after a workout. It has the same benefits as self-massage techniques, relieving inflammation. Hire a professional massage therapist and communicate your pain points so they can address them accordingly. 

There are various massage techniques you can try, depending on your needs:

• • Swedish massage: This is a gentle technique best for releasing tension and muscle knots. 
  • Hot stone massage: During a hot stone massage, heated stones are placed on various body parts to help alleviate pain and promote relaxation.
  • Aromatherapy massage: This is a good option if you want a balance of relaxation and tension release. Experience a full-body massage while inhaling essential oils.
  • Deep tissue massage: A massage therapist uses slow strokes and deep pressure to relieve tension and knots.

4. Eat Anti-Inflammatory Foods

Sore muscles need nourishment to speed up the recovery process. So, the next time you crave ice cream, pause and think about what your body needs. Recovery snacks can be within the 100- to 300-calorie range if you’re not trying to lose weight or are an athlete. You can also eat anti-inflammatory foods like citrus fruits, fatty fish, leafy greens and nuts.

5. Try Acupuncture

Acupuncture can seem intimidating, but it doesn’t have to be that way. You’ll find that the benefits outweigh the fear. It’s an ancient Chinese medical technique that can help your body recover faster from strains and soreness. Your body has at least 362 acupoints, but a typical session only focuses on painful areas. The acupuncture needles trigger endorphin and adenosine release, reducing pain and inflammation.

6. Get Sufficient Sleep

Sleep is one of the most important ways to help sore muscles recover after a workout. After strenuous physical activity, make time for quality rest. Avoid doom-scrolling on your social media, which may lead to a lack of sleep. Focus on recovering, and your body will feel better the next day.

7. Try Ice or Heat Therapy

There’s a seemingly never-ending debate over using ice or a hot compress to heal sore muscles. Despite the confusion, one thing’s for sure — both are effective in reducing pain, and there’s no significant difference between them.

If using heat therapy, dampen a towel with warm water and put it on the painful area to ease soreness. You can also use a heating pad to avoid burns. Or, try cold therapy strategies like ice baths or ice packs.

What Not to Do When You Have Sore Muscles

Some activities can worsen muscle soreness. Here are some things to avoid.

Stretching

Contrary to popular belief, stretching does not aid recovery or reduce the risk of injury. There is insufficient data supporting its benefits for sore muscles. For your safety, do stretching exercises before any physical activity. They can help enhance your range of motion and loosen tight muscles, making moving easier.

Doing Intense Workouts the Next Day

Give sore muscles ample time to recover. However, this doesn’t mean you must spend the day on the bed or couch. You can still do light exercises like yoga, walking or cycling. The goal is to avoid intense physical activities that use the same sore muscle groups. 

Taking Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)

When pain becomes unbearable, you may be tempted to take naproxen or ibuprofen. While they can help ease soreness, they may reduce muscle protein syntheses, meaning they may prevent muscle growth and strengthening. 

Say Bye to Muscle Soreness

Experiencing soreness after a rigorous workout may sound alarming, but you can help combat it in many ways. If you have muscle problems, consult your doctor before trying any of the strategies listed to ensure your safety.

Author: Beth Rush