Your body hurts, you can barely walk up a flight of stairs or raise your arms above your head without some pain, you doubt that yesterday’s workout was worth it.
Does this sound like you?
Are you wondering what to do for sore muscles from working out? There are plenty of remedies to help you.
If you are more of a natural cure kind of person then try drinking cherry juice to reduce any swelling.
Or if you are a “just give me the place to go so I can buy something now man” type—Try Absorbine Jr. It is a pain relieving liquid that quickly is sucked up into your muscles and heats the pain away.
Similar to Icy Hot without the icy part. Below are a few more ways to aid your achy body.
Roll your pain away
I have never used foam rollers but I see people in the gym use them all the time and they swear by them. The idea is to release knots in your fascia. Fascia is the stuff that connects your muscles together.
Although it hurts while you are working out these knots the benefit outweighs the pain.
Think of it as a massage that you control, that may not cost you more than a one-time fee of twenty bucks, that you can use whenever/wherever.
Oh and Lebron James uses foam rollers too. Hey I figured why not throw an athlete in here as an example. If he uses it, then it has to be effective right?
Protein before bed
Feed your muscles overnight. Your body is basically fasting overnight. Think about it.
Nothing is going into to it for eight or more hours. And for some folks that eat dinner early in the evening this period can be even longer.
In college I remember a friend of mine asking if she should stop eating around six o’clock so she didn’t get fat.
At the time my response was “I eat whenever I feel like eating. You’re crazy to starve yourself.” I still feel that way.
There was a time in my life where bulking was all that mattered so I would set alarms to wake myself up just to eat and go back to sleep.
I really didn’t gain that much fat or muscle. So I wouldn’t worry about it. The extra protein will help repair. Plus you do not have to have a whole chicken, just a little protein will do.
Protein after your workout
As a rule of thumb you should have some protein after your workout.
So your body has enough nutrients to build up and repair the muscle you have just broken down. I always drink a shake within thirty minutes after my workout for this reason. Why within thirty minutes?
Because there is a small window where your body is the most receptive. Some folks even sip a shake throughout their workout but I really have anything besides water while I work out, otherwise I feel bloated.
My recommendation is to drink it before and after a workout to save your stomach.
I could not find any scientific data to back a direct correlation between sleep and muscle recovery but we do know that the human body makes use of protein while you sleep.
So getting more rest combined with adequate protein intake should do the trick to aid in bringing your muscle back to life.
As with most activities the lack of sleep will negatively impact your body. On a side note, lack of sleep causes a rise in cortisol levels.
The spike in this hormone is related to weight gain. So not only should you rest up for soreness but to help your belly.
Yes you can to pain relievers
You can us pain relievers but they can slow muscle growth. The pain you feel say in your quads or calves after an intense squat or lunge session is all part of the process of muscle development.
If your goal is to grow your muscles then I would not recommend taking any aspirin or ibuprofen before or after a tough workout.
If the pain is unbearable for the few days that it will last then go for it.
The only time I can remember using ibuprofen for sore muscles was when I injured my wrist (but at the time I didn’t realize it) and needed the inflammation to go down so I could continue lifting.
By the way, that is not a smart idea either.
Tub of ice
An ice bath is said to ease your aches and pains for up to twenty-four hours afterwards.
Many marathon runners and NBA athletes use take ice baths immediately after the marathon or long game.
The downside is well….Brrrrrrrrrrr.
I hope that this post helps you find a technique or solution so you do not lose steam as you begin to transform your body.
The worst thing that can happen is that you lose momentum after working so hard to convince yourself to go to the gym.
Lost momentum can reverse everything you have gained and built. Do not let soreness be the reason to retreat back to bad habits.
If this was beneficial or interesting, leave a comment and share with a friend.