Feeling sore after a workout has been accepted as a norm associated with muscle growth and becoming stronger. This has led to many people believing that the more sore your muscles are, the more effective your workout has been.
But guess what?
Muscle soreness is beneficial, but it should not last for too long. Inflammation can be a signal for muscle development and repair to some extent. It's not so much that we don't want inflammation to happen, but rather that we want to bring it under control as quickly as possible if you assist your muscles to heal from the injury.
That being said, here are some quick ways to get rid of your muscle soreness.
Hydrate before, during, and after your workout.
It may seem self-evident, but staying hydrated is crucial to muscle repair. Water keeps the fluids in your body circulating, reducing inflammation, flushing away waste, and delivering nutrients to your muscles.
Use a Foam Roller or Massage Gun right after your workout.
If you are about to use a foam roller for the first time, start with a softer type. Firmer foam rollers allow you to apply more pressure, but if you're not used to them, they might be painful.
Another popular method for promoting post-workout muscle recovery is massage guns (also known as "percussive massage treatment" or "vibration therapy").
Have a Good Night's Sleep
Sleep is essential for a variety of reasons, but it's also one of the most crucial aspects of workout recovery. Aim to score at least 7-9 hours of sleep, as recommended by the National Sleep Foundation.
Do Light Exercise the Day After a Hard Workout
Sore muscles need to rest, but that doesn't mean you should spend the day on the couch with your feet up. Restorative yoga, an easy stroll, swimming, biking, or even mild weight training are all good ways to get some moderate activity. The idea is to avoid completing another tough workout on consecutive days using the same muscle groups.
Avoid Painkillers if possible.
Though you may be tempted to take a pain reliever and call it a day, you may be sacrificing important aspects of the muscle-rebuilding process. Ibuprofen and other nonsteroidal anti-inflammatory medicines (NSAIDs) can help with muscular inflammation, but they can also block your muscles from growing back larger and stronger.
Creatine is one of the only supplements that has been proved to help reduce the intensity and length of muscle soreness after an intense strength-training session. Creatine is an amino acid that helps your body's cells, particularly your muscle cells, transport energy. So having more creatine in your system means you'll have more energy to work on those toned biceps you've been working on. Even better, documented side effects like bloating or stomach trouble are uncommon and usually minor.
Take a Hot Epsom Salt Bath
Magnesium, the main ingredient in Epsom salts, is necessary for healthy muscles and acts as a mild muscle relaxant. When added to a warm bath or compress, the salts are absorbed by the skin and are actually more effective than taking an oral magnesium supplement for muscle pain treatment. But do you really need an excuse to relax in a good, hot bath?