3 Tips to Help Reduce Muscle Soreness
If there is one thing that I think turns a lot of people away from wanting to workout or from going back to working out it is that dreaded sore, stiff feeling your muscles undergo after working out. Muscle soreness is the result of thousands of microscopic tears in the muscle as well as a build up of lactic acid within the muscle. The questions is how can you stop this?
The truth of it is that you cannot, no matter what you do your muscles will always have some kind of soreness or stiffness after a workout. What you can do though is greatly reduce the intensity of the soreness and stiffness. Here are 3 ways to reduce the amount of pain you will be in after working out.
1. Warm Up and Cool Down
As you probably already know or have been told before it is to your advantage to warm up before you begin working out. This will allow blood to start flowing through your muscle tissue and allow them to warm up and become more pliable. This will greatly help to reduce pulling or tearing of the muscle tissue.
It is however, also important that you cool down after your workout as well this will help to keep the blood flowing through the muscles and will help to clear up some of the lactic acid. It also helps against injury as it is not good to suddenly stop working out and not allow your muscles to cool down.
2. Don’t Overdo the Workout
A certain amount of pain is a good indication that you worked your muscles beyond what they are normally used to which means muscle growth is on the way. However, if you notice that your soreness is almost debilitating then chances are very good that you either work out too often or that you train that muscle group too long at a time. The idea then is to cut back a bit on the intensity for the next session, and try to only train 1 muscle group every 4-5 days.
3. Take an Epsom Salt Bath
This may sound strange at first, but Epsom salts have been studied numerous times and have been shown to draw out the lactic acid in your muscle tissues. The idea here is to soak in a tub of Epsom salts and water as hot as you can stand for about 30-45 min. Epsom salts are very inexpensive, you can find it at grocery stores or at a drug store, and it is amazing at how much it helps to reduce muscle soreness.
Following these tips will greatly help your chances of reducing your muscle soreness and stiffness. It is important to note that the Epsom salts bath will have to be taken about 3-5 hours after a workout max in order to be the most effective.