Muscle discomfort can have a variety of causes, such as improper sitting posture, deficiency of water or specific vitamins and minerals, a new exercise routine or an increase in the intensity of the exercise, etc.
According to a study conducted by the American College of Sports Medicine, exercise induces muscle microtears. As a result, the body initiates inflammation in the affected places to repair the damaged section. As a result of the inflammation, fluid accumulates in the muscles, putting maximal pressure on the affected areas, producing pain and tightness for 12-24 hours after the exercise.
When done for the first time or escalated, exercise and physical activities can cause muscle soreness. Muscle pains usually go away on their own after a few days, but if they don’t, you’ll need to try effective strategies to relieve the discomfort.
Here are some of the methods to treat your sore muscles:
- Stay hydrated:
Muscle recovery requires adequate hydration both before and after exercise. Water aids in the movement of fluids throughout the body, reducing inflammation, disposing of waste, and delivering nutrition to muscles.
Irrespective of whether you are working out or not, you must stay hydrated at all time to avoid any kind of unusual cramps that are caused due to deficiency of water.
Caffeine usage can lower muscle soreness by 50%. So, to avoid dehydration, keep an eye on your hydration parameters at all times.
- Use muscle rollers:
A foam roll, a massage gun, or massage sticks can all be used to relieve muscle pain. These aid in the removal of muscle tension from the tissues and the transportation of fluids that build up in the muscle after exercise.
Foam rollers improve circulation and supply excess oxygen to the affected area by allowing painful muscles to move.
You might begin by rolling with a soft foam roller. Massage guns aid in post-workout rehabilitation because firm rollers apply intense pressure.
- Feed your body with necessary nutrients:
These intense workouts and routines necessitate enough nutrition. Exercise requires a lot of energy and nutrients, thus, it’s important to replenish your body to stay active and healthy.
People who exercise should consume at least 1.4-2 grams of protein per kilogram of body weight, whereas those who do not should consume at least 0.7-1 gram of protein per kilogram of body weight and 20-40 percent carbohydrates. Protein is an amino acid that is essential for muscular growth. On the other hand, Carbohydrates store the energy that has been lost during exercise.
Not only breakfast, but it is also necessary to have healthy food throughout the day. To meet vitamin and mineral requirements, make sure you receive adequate nutrients, including legumes and fiber.
NSAIDs are the go-to over-the-counter pain relievers for any type of muscle ache. However, only use NSAIDS after you’ve explored all other options. Because though NSAIDS effectively treat muscle pain, they have little effect on the muscle-building process.
The most commonly prescribed non-steroidal anti-inflammatory medicines are ibuprofen and naproxen. However, researchers suggest that acetaminophen is an excellent anti-inflammatory drug.
If taken regularly, NSAIDs might cause adverse effects.
- Massage with essential oils:
If you prefer something more natural, than lavender oil, eucalyptus oil, chamomile oil, rosemary oil, and mustard oil are excellent options for immediate relief from muscle soreness.
These oils have analgesic and anti-inflammatory effects, which help relieve muscle tension and swelling, enhance circulation, and ease muscle spasms.
You can also make a bespoke blend by combining two or three oils. For best results, massage the affected region and leave it overnight. You can consider using CBD oil for pain as they are also essential oil made of natural ingredients.
- Epsom salt baths:
When you take a bath with Epsom salt, it normally breaks down into magnesium and sulfate. These minerals are taken into your body through your skin and help relax and reduce muscle spasms induced by exercise, arthritis pain, and fibromyalgia.
It also helps relieve stress, soften skin, and enhance blood circulation.
Muscle pain doesn’t come with a warning and can happen to anyone, but we need to make sure that we have the proper knowledge to deal with it so that it does not create any hindrance in our daily lives.
I hope all the information mentioned above is helpful to you and provides you relief if you are suffering from muscle pain.