{"id":2450,"date":"2018-08-09T10:27:39","date_gmt":"2018-08-09T15:27:39","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=2450"},"modified":"2018-10-25T03:07:04","modified_gmt":"2018-10-25T08:07:04","slug":"sore-muscles-relief-techniques","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/sore-muscles-relief-techniques\/","title":{"rendered":"Best Sore Muscles Relief Techniques You Can Do At Home"},"content":{"rendered":"<p>When you experience sore muscles, relief is the only thing on your mind. It<span>\u00a0<\/span><span class=\"scayt-misspell-word\" data-scayt-word=\"doesn\" data-wsc-lang=\"en_US\">doesn<\/span>\u2019t matter if you\u2019re looking to shed a few pounds or if your goal is to be fitter, happier, and healthier than ever before. If you\u2019re exercising, chances are you\u2019ll experience a few aches and pains along the way. Learn more about sore muscle relief and what you can do to ease it after workouts.<\/p>\n<p>In this article:<\/p>\n<ul>\n<li><a href=\"#sore\">Sore Muscles After Working Out<\/a><\/li>\n<li><a href=\"#causes\">What Causes Sore Muscles When You Exercise?<\/a><\/li>\n<li><a href=\"#battling\">Battling Muscle Soreness Before You Workout<\/a><\/li>\n<li><a href=\"#cooling\">Cooling Down Your Muscles the Right Way to Avoid Pain<\/a><\/li>\n<li><a href=\"#heat\">Applying Heat to Sore Muscles<\/a><\/li>\n<\/ul>\n<h2>Sore Muscles Relief Techniques You Can Try After Working Out<\/h2>\n<div id=\"sore\" class=\"anchor\"><\/div>\n<h3><span style=\"color: #000080;\">Sore Muscles After Working Out<\/span><\/h3>\n<p>Some fitness enthusiasts consider sore muscles the price you pay for a good workout. Other people consider them a necessary evil in their \u201cno pain; no gain,\u201d philosophies. While the occasional aches, pains, and sore muscles are normal for intense workouts, you don\u2019t need to suffer unnecessarily.<\/p>\n<p>There are many options available to you for relieving your sore muscles after a workout. Plus, there are things you can do before and after workouts to reduce the intensity of muscle burn you experience post-workout. Keep these techniques for managing muscle pain in mind as you exercise. They will help to reduce muscle soreness after your workout.<\/p>\n<div id=\"causes\" class=\"anchor\"><\/div>\n<h3><span style=\"color: #000080;\">What Causes Sore Muscles When You Exercise?<\/span><\/h3>\n<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-2492\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/fitness-muscles-exercise-weights-Sore-Muscles-Relief-pb.jpg?resize=625%2C405&#038;ssl=1\" alt=\"What Causes Sore Muscles When You Exercise? | Best Sore Muscles Relief Techniques You Can Do At Home | sore muscles relief\" width=\"625\" height=\"405\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/fitness-muscles-exercise-weights-Sore-Muscles-Relief-pb.jpg?w=625&amp;ssl=1 625w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/fitness-muscles-exercise-weights-Sore-Muscles-Relief-pb.jpg?resize=300%2C194&amp;ssl=1 300w\" sizes=\"(max-width: 625px) 100vw, 625px\" \/><\/p>\n<p>When you start a new fitness<span>\u00a0<\/span>routine<span>\u00a0<\/span>or decide to kick your existing routine up a notch, you are putting your muscles through unfamiliar activities. This creates strains on those muscles that can cause mild pain. It\u2019s natural. Of course, that<span>\u00a0<\/span><span class=\"scayt-misspell-word\" data-scayt-word=\"doesn\" data-wsc-lang=\"en_US\">doesn<\/span>\u2019t make it feel better when you\u2019re the one in pain.<\/p>\n<p>Most workout related muscle pain begins within 24 to 48 hours after you\u2019ve completed your workout and can last for up to a whole week. Mild pain, at this stage, is nothing to be alarmed about. There\u2019s even a name for it: \u201cdelayed onset muscle soreness\u201d or<span>\u00a0<\/span><span class=\"scayt-misspell-word\" data-scayt-word=\"DOMS\" data-wsc-lang=\"en_US\">DOMS<\/span><span>\u00a0<\/span>for short. And it\u2019s a good thing. It means your muscles are adapting to the new demands you\u2019re placing on them.<\/p>\n<p>Now you understand a little more about the sore muscles your workout creates. It\u2019s time to learn how to relieve sore muscles before and after your workout.<\/p>\n<div id=\"battling\" class=\"anchor\"><\/div>\n<h3><span style=\"color: #000080;\">Battling Muscle Soreness Before You Workout<\/span><\/h3>\n<p>There is one thing you need to do before every workout. This one thing will get your muscles ready for the rigors ahead, creating a less painful experience for you once you complete your workout.<\/p>\n<p>What\u2019s that one thing? Stretching, but not just any kind of stretching.<\/p>\n<p>Just a few minutes of intense stretching before you begin your workout provides enormous relief afterward. Seriously. Some people only think warming up is necessary before running. That isn\u2019t the case at all. Even bodybuilders and<span>\u00a0<\/span>weightlifters<span>\u00a0<\/span>need to engage in a few minutes of <span style=\"text-decoration: underline;\">dynamic<\/span> stretching before engaging their muscles with more strenuous activities.<\/p>\n<p>During the workout, there isn\u2019t much you can do to relieve strain and muscle aches. The next step happens after the workout ends.<\/p>\n<div id=\"cooling\" class=\"anchor\"><\/div>\n<h3><span style=\"color: #000080;\">Cooling Down Your Muscles the Right Way to Avoid Pain<\/span><\/h3>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone wp-image-2491 size-full\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/kettlebell-stretching-fitness-Sore-Muscles-Relief-pb.jpg?resize=625%2C415&#038;ssl=1\" alt=\"Cooling Down Your Muscles the Right Way to Avoid Pain | Best Sore Muscles Relief Techniques You Can Do At Home | anti-inflammatory drugs \" width=\"625\" height=\"415\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/kettlebell-stretching-fitness-Sore-Muscles-Relief-pb.jpg?w=625&amp;ssl=1 625w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/kettlebell-stretching-fitness-Sore-Muscles-Relief-pb.jpg?resize=300%2C199&amp;ssl=1 300w\" sizes=\"(max-width: 625px) 100vw, 625px\" \/><\/p>\n<p>Not only is dynamic stretching important before your workout, but static stretching is an essential thing you need to do after your workout to prevent<span>\u00a0<\/span><span class=\"scayt-misspell-word\" data-scayt-word=\"DOMS\" data-wsc-lang=\"en_US\">DOMS<\/span>. It helps to relieve soreness in your muscles after a workout and helps your entire system recover more quickly. Stretching after your workout reduces the buildup of lactic acid in your system, too. There\u2019s a lot of good that comes from stretching.<\/p>\n<p>The next step you should take is a nice COLD shower. The best idea would be to hop into an ice bath, but not everyone has the luxury of an extra 10 minutes to soak in an ice cold tub. A cold shower is the next best thing. It greatly reduces the amount of residual muscle soreness.<\/p>\n<p>The other thing you must do in order to reduce the amount of pain you experience the day<span>\u00a0<\/span>after your workout<span>\u00a0<\/span>is to keep moving. You must continue to use your muscles throughout the day, even once the soreness begins to set in. This will decrease the intensity and duration of your soreness.<\/p>\n<p>If the pain is too intense or is beginning to affect how you go about your day, consider taking over the counter anti-inflammatory medications or muscle relaxers to soothe your muscle pain. Additionally, consider a massage, using essential oils, like peppermint, for added relief. Massage is excellent for easing muscle tension and helping you to relax after the intensity of your workout.<\/p>\n<div id=\"heat\" class=\"anchor\"><\/div>\n<h3><span style=\"color: #000080;\">Applying Heat to Sore Muscles<\/span><\/h3>\n<p>Once some time has passed, consider applying heat to your tender muscles for added relief. Sometimes, you may require a combination of hot and cold therapies to maximize relief. Remember, cold first, to maximize its benefit. Then heat, several hours later, to help reduce inflammation. If you\u2019re fortunate enough to have a jetted tub, let the combination of warm water and pulsing jets deliver real relief to your aching muscles.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Muscle soreness comes with exercising but you don&#8217;t have to be inconvenienced by it. Here are some stretching moves you can try to improve soreness in your hips:<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"1170\" height=\"659\" src=\"https:\/\/www.youtube.com\/embed\/HtNGW21016I?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>These are among the best sore muscles relief techniques and tactics you can use at home to ease the <a href=\"https:\/\/vshred.com\/blog\/strained-muscle\/\" target=\"_blank\" rel=\"noopener\">aches and pains associated with your workout.<\/a> Most fitness programs fail due to the pain associated with keeping up with them. These techniques will help you minimize your pain to help pave your path to success. Good luck on your fitness journey!<\/p>\n<p><strong>What techniques do you use for sore muscles relief? Don&#8217;t hesitate to share them in the comments section below!<\/strong><\/p>\n<p><strong>Up Next:\u00a0<a href=\"https:\/\/vshred.com\/blog\/muscles-cramping\/\" target=\"_blank\" rel=\"noopener\">Muscles Cramping? | Tips And Tricks To Help<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you experience sore muscles, relief is the only thing on your mind. It\u00a0doesn\u2019t matter if you\u2019re looking to shed a few&#8230;<\/p>\n","protected":false},"author":93,"featured_media":2489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[22,17],"tags":[],"class_list":["post-2450","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body-workouts","category-fitness-training"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/handsome-young-man-feeling-pain-hand-Sore-Muscles-Relief-ss-Feature.jpg?fit=1000%2C560&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-Dw","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/2450","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/93"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=2450"}],"version-history":[{"count":18,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/2450\/revisions"}],"predecessor-version":[{"id":4901,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/2450\/revisions\/4901"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/2489"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=2450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=2450"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=2450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}