Exercise is a large contributor to a healthy, active lifestyle. It can lead to tremendous benefits to your long-term mental and physical health. When we exercise, our brains release endorphins, the “feel good” chemical that can eliminate stress and pain. However when we exercise, it’s common to get sore muscles immediately after, or even the following days.
Feeling muscle soreness is normal, especially if you’re trying out a new workout regimen, or adding intensity to your current routine. When we lift weights, our muscle fibers form small tears in order to build strength, which can lead to muscle soreness as they are repairing and rebuilding. While your muscles are repairing and strengthening themselves, the process might lead to Acute Muscle Soreness (soreness that happens almost immediately after lifting), or Delayed-Onset Muscle Soreness (soreness that appears 48-72 hours after lifting). This soreness can last a few hours, or carry on for several days.
Here are some of our favorite ways to deal with soreness:
Epsom Salt Baths- When placed in water, Epsom salt breaks down into magnesium and sulfate. The theory is that when you soak in an Epsom salt bath, these minerals get absorbed into your body through the skin. This may help relax muscles, reduce swelling, and relieve pain. The heat from the bath also helps blood flow to your muscles, which will feel great!
Gentle Stretching- It’s important not to over-exert yourself whenever your body is aching. A gentle stretch will help your muscles feel less tight. There’s little scientific evidence that suggests this will cure the pain from muscle soreness, but gentle stretching over time will increase your flexibility and give your muscles more room for intense training. Plus, it will feel great to release the tension!
Foam Rolling- Foam rolling is a form of self-massage. Place a foam roller under your achy-muscles and gently roll your body back and forth. It will feel uncomfortable at first, but similar to stretching, it will release tension!
Ice the area- Cold therapy is said to relieve pain and help with muscle swelling during the recovery process. Apply a cold ice pack or even take an ice bath if you can handle it!
These are only a few ways that you can help your achy muscles after smashing an intense workout. Muscle soreness should decrease the more often you exercise, as your muscles will get used to the movements! It’s important to prepare your body for exercise by drinking plenty of water, eating calcium rich foods, and performing dynamic stretching before a workout. Whatever goal you are working towards, keep going! Muscle soreness will happen, but it simply means that you’re building strength and getting closer to that overall goal of a healthy lifestyle!
