Gym muscle soreness occurs between 6-48 hours after you have fatigued your muscles during exercise. The good news is that the more frequently and consistently you train, the less soreness you will eventually experience. But while you are still building up your workout frequency, try these effective muscle soreness recovery tips.
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THE BEST MUSCLE SORENESS RECOVERY TIPS
1. Work through the pain
Yes, this does sound painful it if feels just as sore but you have to work through the soreness in order to speed up muscle recovery. Go lighter, reduce the volume of your workout. Active recovery training is one of the best tips for muscle recovery.
You can repeat the previous day’s workout but this time around, hit it with very low intensity and if lifting, go 50% lighter. You can also perform low-intensity cardio, Pilates or yoga. Sore muscles should not ever discourage you from continuing to workout at all. The more you move, the less pain you will feel, that is how gym muscle recovery works.
2. Foam rolling
Another way to speed up muscle recovery is to do it with foam rolling. Foam rolling gives you amazing muscle ache recovery but just like the first tip, recovery comes through pain.
This self-massage method helps with relaxing the tight muscles. Foam rolling immensely improves recovery time, increases blood flow to the muscles and often improves flexibility by stretching out the muscles.
Use a foam roller post workouts while your muscles are still warm to prevent injury, spending a minimum of 60 seconds per muscle group.
If you do not own a foam roller you can get this foam roller designed for deep muscle tissue massage therapy from Amazon which comes with an ebook of instructions.
HOW TO HEAL SORE MUSCLES FAST
3. Soak in an Epsom salt bath for muscle ache recovery
Epsom salt contains the mineral Magnesium which is absorbed through the skin when dissolved in a hot bath. Magnesium relaxes the muscles thereby aiding in muscle recovery.
The Epsom salt Council recommends adding two cups of Epsom salt to a standard bath and soaking for at least 12 minutes to relieve sore muscles. You can stock up with your own highest pure quality bag of Epsom Salt from Amazon to help with gym muscle soreness recovery.
4. Essential Oils for Sore Muscles
Some essential oils are known to have amazing soothing powers for sore muscles. There are a number of ways that you can use essentials oils to ease muscle soreness. You can replace your normal massage oil with essentials such as lavender or rosemary– the effects are incredible!
Another way to use essential oils for sore muscles is to simply add a few drops to your bath, relax and let the essential oil do its thing.
The best essential oils to ease sore muscles
5. Stretch before and after workouts
Warm up before training by performing dynamic stretching (stretching through movement) for at least 5 minutes to activate the muscles.
Post workout, perform static stretching in order to cool down by holding the stretch for 20 seconds or longer. Without stretching, muscles will shorten and become tight according to Harvard Health Publications.
These tips are how best gym muscle soreness recovery tips that have been proven to work like magic.