5 Natural Remedies for Post Workout Soreness
Author: Trysh Sutton
While a good workout is necessary to improve your strength and endurance, the next day your muscles can feel like they’ve taken a beating. Delayed onset muscle soreness (DOMS) is quite common within the first few weeks or months of a new, or recently intensified, workout program.
The discomfort you feel is typically caused by microscopic tears in your muscle fibers, resulting in pain and inflammation. While some of your discomfort may be avoided, most of it is not, especially if you want to make real gains in the iron sanctuary. To help you reach your gym goals as smoothly as possible, here are five natural ways to effectively relieve your post-workout soreness.
1. Try a Contrast Bath
Soaking in a hot tub can alleviate your tight, sore muscles. You can take the pain relief to the next level by following your hot bath with a cold bath. A contrast bath works by encouraging your blood vessels to dilate from heat, then encouraging them to collapse from cold. The contrast of hot and cold creates a pumping action within your blood vessels that improve your circulation. The cold temperature will also reduce inflammation.
2. Relax in a Tub with Epsom Salts
Epsom salt (magnesium sulfate) contains minerals that when absorbed into your body, can help alleviate post-workout pain. Magnesium is important for muscle regeneration and is also beneficial for strains and sprains which is one of the reasons that make this such an effective recovery method.
To get started, add 2 cups of Epsom salt to your warm bath and soak for a least 15 minutes to obtain the most benefit from magnesium supplementation.
3. Indulge in Essential Oils
Certain essential oils have anti-inflammatory and analgesic properties which can help you cope with pain, including pain from a workout. Some of the best oils for managing this discomfort are:
- Roman chamomile
To get maximum benefit, however, you must ensure that you buy high quality essential oils from trusted providers. The Pure Path Essential Oils store is one such provider.
One way to use essential oils is by a few drops with a carrier oil such as coconut or olive oil and massaging into the area. Mixing with a carrier oil is important because of the potency of the oils and the fact that some oils are not very skin friendly if undiluted.
4. Take Notice of Your Hydration levels
Your muscles are 75 percent water, and they need water to repair the damage caused by your workout and rebuild. This process is known as protein synthesis. When you are dehydrated, it will take your muscles much longer to recover, prolonging your discomfort.
You should aim for a minimum 64 ounces of water each day, and drink additional water, or sports drinks, during and after your workout. Some athletes find that sports drinks, or adding electrolytes to their water, reduces post-workout pain. This is because electrolytes help with the regulation of muscle function and rebuilding damaged tissue.
5. Take Stock of Your Workout Routine
You may be able to prevent or mitigate overly sore muscles by adjusting the intensity of your workout. Ideally, you should work your muscles until they are tired, but you should still be able to continue beyond the point where you decide to stop. Working your muscles to the point that they can no longer function will increase your risk of muscle soreness.
Author’s Bio: Trysh Sutton is a wife, mother, strategic leader and teacher. She runs a website called Pure Path Essential Oils, which is a naturopathic wellness site that promotes healthy living and healing through the use of essential oils and sustainable living.
You can follow her on social media to learn more about the benefits of essential oils, and healthy living practices.