Bendability Fitness posted some great tips on relieving sore muscles and I thought it would be great to share it with you.
1. Apply Heat to the sore Area.
Applying heat to the area increases blood flow to that area, which helps the small muscle tears to heal faster. Examples: Sauna, hot tub, steam, hot pads or soaking in a hot bath tub. To increase the benefits of your bath add 2 cups of Epsom salt and 2-3 drops of peppermint essential oil! This combo is great for relieving sore and stiff muscles.
After an intense workout or stretching session it is always good to do some light cardio and mild stretching the day after! This helps with blood flow to the sore areas and helps loosen up stiffness. This increase in blood flow helps to repair the muscle tissue more quickly and will leave you feeling more limber.
3.Rub away the pain.
Get a professional massage, have a friend rub your sore and stiff muscles or use a foam roller and rub the pain away yourself. Having sore muscles worked on helps to bring blood flow to the area which helps to repair muscles and move toxins out! Bendablility’s Foam Roller DVD is great for relieving, lengthening and stretching sore muscles! Also using an Arnica Oil or lotion can be beneficial when rubbed into sore areas. Aveda makes a great Active oil that is targeted at helping sore muscles.
4.Post workout Ice pack.
The cold temperature constricts blood vessels which reduces swelling. When you remove the ice pack your body warms up quickly, improving circulation which helps with the healing process! Cooling the muscles works best right after a hard workout. Use the Ice pack on a specific area (ex. Sore neck, shoulder, wrists etc). Some also swear by cold showers and/or baths for quicker recovery time.
5.Rest and Diet.
Your body needs rest to recover and re-build! Get lots of sleep when training hard and make sure to have a day off in your routine. Drinking a lot of water is also very important (8-9 glasses a day minimum)! Without adequate water your body will not function at its best and even with mild dehydration you can feel a lack of energy. Water also helps to flush toxins out of your muscles and keep the recovery process moving smoothly.
Eating food that helps to bring inflammation down is also a great way to support your training. Examples of foods that bring inflammation down (but not limited to)are: Ginger (great as tea or juiced! You can add ginger juice and lemon to your drinking water for a kick), turmeric, walnuts, olive oil, veggies and non-acidic fruits and green tea.