With more than 600 muscles in your body, there’s no avoiding the occasional ache and pain after an intense workout, especially if you haven’t exercised for a while or you’re stepping up your exercise regime to hit those ‘New Year, New You’ fitness goals!
Muscle soreness caused by exercise will usually fade within a few days, but if you’d like a speedy recovery, we’ve given you a few handy tips to help get your butt back into gear.
Massage and stretch with a foam roller
With a foam roller you can stretch and massage your muscles simultaneously. After physical activity your muscles contract, making your muscle fibers shorter. By stretching with a foam roller you lengthen your muscles which promotes mobility.
Apply a natural essential oil remedy
Ozzie’s Muscle Relief Oil is ideal for stressed, tired and aching muscles cause from strenuous exercise. The remedy works to stimulate circulation, reduce lactic acid pain and warm the muscles making it perfect for before and after exercise. To use, spray it directory to sore areas of muscle and gently massage it into the skin.
Eat well and stay hydrated
After a hefty workout, your body has been drained of fluid and energy so make sure you look after yourself by fuelling it with healthy carbohydrates, protein and fats and plenty of water to ensure your muscles repair and maintain themselves.
As tempting as it is to wallow in your pain after a serious workout session, it’s not always the answer to recovery. Without some form of light exercise like yoga, walking or swimming, your muscles will only become stiffer causing more discomfort. Light activity has been proven to be just as effective as a massage when it come to muscle recovery as it eases tension.
Apply heat or cold pressure
Relax your muscles and reduce the swelling by applying hot or cold pressure to the affected areas. If you’re suffering from muscle soreness, a hot shower or bath is ideal. If it’s muscle swelling that’s got you, apply an ice pack directly to the painful areas for 10-20 minutes.
Your worn out muscles need time to heal and recover and there’s no better time to do that than when you sleep as your body produces higher levels of growth hormones which aids in rebuilding your muscles. Adults should be getting at least 7 hours of sleep per night.