Muscle soreness is an inevitable side effect of intense workouts. Fortunately, there are steps that you can take to help prevent or at least minimize the soreness associated with this onset of fatigue. Here are four proven tips that you can employ to help get you back into workout-ready shape as soon as possible:
Drink More Water Than You Think You Need
The importance of proper hydration cannot be emphasized enough. Taking the time to give your body water prior and during a workout will go a long way in preventing muscle fatigue when you have finished the exercise. Proper hydration deters cramping and also decreases inflammation. Because inflammation leads to muscle fatigue, stopping it in its tracks will get you back into the game sooner.
On the opposite spectrum of heat treatment is the ice bath. Although many athletes fear the ice bath, its use can prove to be extremely beneficial when looking to prevent the onset of muscle fatigue. Even a quick 10-minute soak will constrict the blood vessels and flush lactic acid out of the muscles. This cold therapy treatment may also reduce swelling and lessen the breakdown of tissue. Once the body begins to warm up again, circulation speeds up and the healing process is encouraged.
Soak in a Hot Bath or Hot Tub
One of the most popular tricks in the book is to hop in a hot bath or hot tub following an intense workout. Stimulating the blood flow in the body will promote faster muscle healing. Ideally, try to find a hot tub with massage jets strategically targeted at your back, neck, shoulder, and leg muscles. Not only will this process encourage muscles to bounce back faster, but it is also a relaxing experience.
Indulge in Massage
Massage is an exceptional treatment for sore muscles. There are even trained massage therapists who can work out the muscle fatigue associated with exercise. If you do not have the time or money to call in the professionals, self-massage will also prove beneficial. A foam roller or massage stick is an easy way to work out the muscle fatigue and relieve tension in the body.
While sore muscles are to be expected following an intense workout, there are techniques that you can employ to minimize the fatigue. Making a conscious effort to treat your body right before, during, and after a challenging exercise session will get you back on your feet faster.