1. Eat right
Your sore muscles need mainly protein along with carbs & fats to repair itself so whether you're working out to gain muscle or lose weight…
You also need to drink lots of water (at least a liter of water a day) because if you get dehydrated then your muscle soreness and muscle cramps will increase.
Ice helps reduce the inflammation in your sore muscles and…
It's best to start using ice mostly in the first 2 days after a tough workout where you think you may end up having a significant amount of muscle soreness to minimize muscle soreness and then after those first 2 days of icing your sore muscles for 15-to-30 minutes at a time…
You can then start to include many of the other 9 ways below to help reduce muscle soreness by increasing circulation.
3. Active recovery
Active recovery basically means that you stay active even though you're still sore but you're not going to stay active by doing the same exact activity that got you sore in the first place - but instead…
You're going to stay active by doing an activity that is a LOT LESS Intense than the activity that caused your muscle soreness so for example…
Active recovery gets rid of muscle soreness & stiffness by stimulating blood flow & improving circulation to the muscles without overexerting your already sore muscles.
Aside from active recovery…
Common sense should already tell you to rest or not do the same tough workout too often until your sore muscles have fully recovered so If you're trying to lose weight…
Massage works the tension out of sore muscles and if you can afford it…
Invest in ART (Active Release Technique) massage therapy to quickly reduce muscle soreness but chances are your are not a pro athlete so in most cases…
Having a friend or your spouse massage your sore muscles will be enough and if you can't find a partner…
You can massage the muscle for up to 20 minutes to help reduce soreness after a tough workout.
Heat will get rid of muscle soreness by bringing more blood to the sore area helping speed up recovery and Heat gets rid of stiffness while relaxing your muscles and…
You can easily apply heat to your sore muscles for about 10 minutes by taking a hot bath or shower, using heat packs, sauna or hot tub.
7. Alternate Ice & Heat treatments
You can switch back-and-forth applying ice & heat over a specific time period to get the best of both worlds where you reduce inflammation with ice and then you increase blood flow to your sore muscles with heat to speed up recovery and…
8. Epsom salt baths
Bathing in a warm bath for 10-to-20 minutes with 200-to-400 grams of Epsom salt added relaxes your sore muscles, decreases inflammation by increasing the blood flow to your muscles and as an added bonus… Epsom salt baths also prevents bloating helping you get a flatter stomach and if taking a bath is not an option then…
Soaking a rag in warm water with Epsom salt added and then placing the warm rag over the sore muscle will also help reduce muscle soreness.9. Ginger
According to a study where people took ginger 8 days before a tough workout… The Ginger helped reduce muscle soreness by 25%
10. Take Arnica Pills
When 82 marathon runners took 5 Arnica Pills twice a day on the day before, the day of, and 3 days after their marathon race they had less soreness than the marathon runners who didn't take arnica pills
11. Take CoQ10
CoQ10 or coenzyme Q10 is very important for muscle cell function and according to a study done at Stony Brook University Health Sciences Center… You can reduce your soreness by 50% when taking 100mg of CoQ10 daily.
12. Cherry Juice
Scientist believe that the flavonoids & anthocyanins in Cherry Juice is what helps prevents muscle soreness and…
At least 2 British studies have shown that cherry juice speeds up recovery from intense exercising.
1. You really can't avoid muscle soreness
The degree of your muscle soreness will vary depending on your fitness level so if you're in great shape…
You may have very little or NO MUSCLE SORENESS at all after tough workouts while on the other hand if you are not in good shape…
You may have to take many days off while using some of the 12 ways to get rid of muscle soreness above.
2. Muscle soreness usually comes after new workouts
Even if you're already in good shape you will more than likely always get sore after trying a new workout or exercise that your muscles are not used to.
3. Muscle soreness usually comes after long layoffs
If you haven't worked out in a long time then you can generally expect to be sore after your first tough workout and…
The only way to prevent or minimize soreness after a long layoff is to gradually work your way back up to the level of intensity you were at before you took your long layoff.
4. There is no need to take Anti-inflammatory Meds for muscle soreness
Anti-inflammatory medications like Motrin, ibuprofen, Aleve and Advil may help relieve some of the discomfort of muscle soreness but studies show that anti-inflammatory medications can delay recovery.
5. There is no evidence that stretching is good for muscle soreness
Stretching may be good for preventing injuries before workouts but Recent studies show that stretching does not make a difference in preventing or reducing muscle soreness.
Well today i did 100 pushups and i have basketball game and im sore ass hell someone help fast
May 10, 2013
I'm in soccer and I haven't been working out but we have been running 3 days in a row and up to 3 hrs and then we play soccer but my legs hurt so much I can barely walk what should I do?
March 14, 2013
sounds like you need to take a day off
March 15, 2013
My problem seem to be funny. I have muscle sorness for quite no. of years. It is all related to my exposure to any wind or even normal air. Immediately muscles get stiff. Help pls.
February 26, 2013
Ice is definitely a great helper. I find the velcro ice packs are super good. They will chill the muscle best.
For beginner runners, we have a good program on our website
August 23, 2012
Or you could just take 4 advil and chill on the couch.
August 23, 2012
true ha ha ha
January 25, 2013
im about to join the military and i want to get in shape and be ready for boot camp. i was reading that you got a free workout dvd. i need workout plan i can do and stay on top.
June 15, 2012
you should tell me how the military turns out!!
May 01, 2013
Thanks for the free DVD, just got it today, I am very excited to start using the DVD, can you tell me...do I need to do atleast 6 workouts a day or just 2 interval cardio workouts three times a week to start losing fat. I am 50yrs old & 180lbs and 5'8'...just want to get down to about 160lbs. What is your advice, retired at home.
April 19, 2012