After a tough workout session, one thing you might be dealing with is sore, aching muscles.
Whether you’re just starting a new workout program or have been at it for a while, muscle soreness is something almost everyone experiences at some point.
Typically, sore muscles appear when something new is added to your workout routine. Whenever your body has to adapt to a new exercise or movement pattern, the neuromuscular adaptations are often what cause the greatest amount of soreness.
This usually happens the day after a new exercise is introduced, so you can expect to feel sore by the time you wake up the next morning.
So, what’s the best way to deal with these sore and aching muscles?
Let’s take a quick look at some of the main options to consider.
Tiger Balm
One popular method for easing sore muscles is Tiger Balm. This special ointment helps draw heat into the area, improving blood circulation and speeding up the healing process.
It’s best applied before bed or when you’re relaxing, as it helps ease soreness and prevent tightness from setting in.
Heating Pads
Heating pads are another great option for relieving muscle soreness and pain. They are also very convenient. Simply place the heating pad on the sore area, and you’ll feel the muscles loosen up and become much warmer.
Heating pads work wonders for sore backs, thigh muscles, and shoulders. They can also be contoured to fit around your body.
Look for heating pads that come with adjustable temperature settings to ensure maximum comfort.
Ice
If you’re dealing with a recent injury or soreness, ice might be the better option. If you notice significant inflammation and swelling, ice will help reduce swelling, while heat could exacerbate it.
When deciding whether to use heat or ice, consider the timeline of the injury or soreness.
Apply ice in 15-minute intervals to avoid ice burn or discomfort. Always wrap the ice in a towel or other protective covering. A simple bag of peas or corn can also serve as a great alternative for knees or elbows.
A Hot Bath
If you prefer something other than heating pads, a hot bath can also help alleviate muscle soreness. It’s most effective when taken the night of the workout that you believe will cause soreness.
A hot bath helps reduce muscle tension and stress, allowing your muscles to relax and recover faster.
Many people find that a hot bath in the evening also helps them fall asleep faster. Sleep is essential for proper recovery.
A535
In addition to Tiger Balm, another heat ointment you might consider is A535. This ointment contains menthol and typically causes no side effects. Some people may feel a mild skin burning sensation at first, but it is generally well-tolerated.
Avoid applying this ointment to cracked or dry skin, as it could lead to more intense pain.
If you’re using prescription medications, it’s a good idea to consult your doctor before using this product.
Stretching
Finally, one method you shouldn’t overlook is simple stretching. Devote ten minutes at the end of your workout to perform basic stretches for the main muscle groups you worked. This can go a long way in reducing the tension built up and eliminating lactic acid.
Lactic acid buildup in the muscles is often responsible for the soreness you feel, so stretching can help you avoid it.
Make sure to hold each stretch for at least 30 seconds.
So, there you have it—quick tips to help you overcome muscle soreness and pain. Incorporate these methods regularly to recover faster and get back to your workout routine.
