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Exercise inevitably leads to sore muscles. Whether you do weight training, running, pilates, yoga, or another form of exercise, your body will always be sore. For some, this ache is a badge of honor and motivation to keep working. For others, its just annoying. Read on to see our list of remedies for sore and achy muscles!
We are not certified as medical professionals. If you have persistent pain, please speak to your healthcare provider. The is for informative purposes only. It is based on research and personal experience; however, we are not here to replace qualified healthcare advice.
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CONTENT
Understanding Muscle Soreness
The purpose of working out is to put strain on our bodies in a healthy, controlled way.
By creating tension and strain we encourage our body to become stronger so that is is better adapted to perform the same strain in the future. It is an extremely important tool for our physical and mental health. Unfortunately, sometimes this means dealing with sore and achy muscles for several days after a good workout.
There are several potential solutions to this, and it will take some trial and error to find which ones your body responds to the best. Again, we are not medical experts, but wish to share techniques that we have both researched and tried personally.
It is important to remember that the soreness is a symptom of our body attempting to recover and warning against further strain in the same area. Rest and recovery is just as important as time in the gym. Listen to what your body needs from you and give your muscles everything they need to recover.
Stretching
Stretching is meant to release tension from our muscles. After an intense workout, it is very likely that your muscle fibers are tense from continuous exertion. Additionally, there may be a buildup of lactic acid in the tense fibers, further contributing to the aching sensation. By stretching, this tension and lactic buildup is released and can be "cleaned up" by the rest of the body.
Static v Dynamic
Static stretches are when you extend a target muscle and hold for a set time to relieve tension and lactic acid build up. Dynamic stretches are movements meant to release tension and loosen joints for greater ranges of motion. Dynamic stretching is most beneficial at warming muscles up for use whereas static stretching can be good for inducing relaxation in muscles after around 60 seconds. For our case, static stretching will be better fit for relieving tension in sore muscles.
Temperature Therapy
Temperature is scientifically proven to help with the body's recovery after intense strain. Cold temperatures encourage the body to reduce swelling in a given area. (This is why athletes ice fresh injuries.) If you feel injured, or notice swelling in the sore area, try creating a cold compress or take a cold shower. Do not apply ice directly onto the skin.
Heat has an almost polar effect. Applying heat to an area encourages blood flow to that portion of the body. This is not great at first, but on the second or third day of soreness, the increased blood flow will encourage healing and relieve any stiffness in the muscle. Heat can be applied by dipping a hand towel into warm water or you can buy a microwavable heating pad.
Topical Remedies
Topical remedies can be applied to the skin on or around the sore area. Please consult a medical professional before use.
Icy Hot
Icy hot is a topical cream that uses a mix of ingredients methyl salicylate and menthol. They interact with the nerves under the skin to "distract" from the sore and achy feelings. They act as counterirritants, giving the skin a cool sensation.
Tiger Balm
Tiger Balm is another topical solution that includes the ingredients camphor, menthol, methyl salicylate, and capsicum extract. This combination works similarly to icy hot by cooling the skin and encouraging anti-inflammatory reactions. Its brand is very popular and well known for relieving chronic pain.
Arnica Oil
Arnica is a natural oil well-known for soothing bruises, sprains, muscle pain and acting as an anti-inflammatory. It is a single ingredient and can be found in most local pharmacies or by clicking the button below.
Massage Therapy
Massages working by applying external pressure to the areas of sore muscles. This pressure allows the tension stored in the muscle fibers to be released and the lactic acid to be pushed out. After a massage, make sure to drink plenty of water to help your body to recover.
Traditional Massage
Traditional massages can be found around your town in both small business and national franchise styles. Our recommendation for finding a reliable place is to look at reviews online from real customers. Look for certifications and licenses from your state government and private certifiers. Find a place that feels right and fits your needs.
Cupping
Cupping is a form of external pressure applied by creating a small vacuum chamber above the skin. These may require help from a partner. Apply the cup to the sore area, and use the hand pump to remove the air. Follow all directions within the kit if you choose to try this method. Do additional research and consult a licensed professional before use.
Massage Guns
Massage guns are a product that uses vibrations to recreate the massage sensation in a handheld form. They can be great ways to target your own sore muscles without going through the process of booking a massage. A great option for someone who is constantly wishing to have a massage in the convenience of at home.
Read our full review on different massage guns here. Or click the button to purchase the DARKIRON massage gun, a Vitallis owned product.
Muscular Recovery
While these remedies are a nice way to feel better, it is important to remember that we should be supporting our body to better recover after a hard workout. This will reduce any risk of injuries and help to ease the soreness faster.
Hydration
Hydrating with both water and electrolytes is important for muscle recovery. Working out causes us to lose a lot of water and electrolytes with sweat. Hydrating is important to allow for tissues to repair themselves and be ready for the next time you go to workout!
Nutrition
Proper nutrition is very important! Working out requires energy and that means burning calories. It is important to eat not just enough food, but the right foods to aid in muscle recovery. Foods with a lot of protein (and really a diverse set of different proteins) are great for muscle recovery. They provide the body with amino acids which act as the foundation for building back muscle tissue. A post-workout protein shake is a great way to support your body's recovery system! Keep an eye out on our food and drink recipes for our favorites!
Sleep
Rest and sleep are times where are body does the most to recover damaged tissue. While you shouldn't take rest days 5 times a week, you also shouldn't push for a hard workout 7 days a week for several straight weeks. Pay attention to how your body feels. You will know when some extra time is needed. Make sure that you are getting a full night's sleep. That's 8 hours for men and 8.5-9 hours for women. Maybe a little extra for muscular recovery.
Active Recovery
Active recovery is for those of us that are feeling too sore for a normal workout, but still want to remain active and exercising. This includes things like yoga, walking, swimming, or stretching. These activities are exercise, but low-intensity and have minimal impact on the body. In fact, its been shown that doing these activities can help improve you recovery through a number of factors: increased blood flow, stretching, and releasing tension.
CONCLUSION
Exercise is an important part of maintaining both your physical and mental health, but it can sometimes leave you feeling sore and unmotivated. There are solutions to these aching feelings, and it is a sign that you did a good job pushing yourself in your workout. These have all helped me several times and I hope they help you as well!
Comment if you would like a more in-depth guide to any of these remedies, or if you have another method that works for you!
Read more of our fitness tips here.
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