{"id":2664,"date":"2019-01-21T04:59:16","date_gmt":"2019-01-21T04:59:16","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=2664"},"modified":"2021-05-24T15:16:04","modified_gmt":"2021-05-24T15:16:04","slug":"12-secrets-to-relieve-muscle-pain-fast","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/12-secrets-to-relieve-muscle-pain-fast\/","title":{"rendered":"14 Secrets to Relieve Muscle Pain Fast"},"content":{"rendered":"\n
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Starting a new workout routine seems like an overwhelming task when you know you will be sore after. Muscle pain is proof you put in serious work in your sports or work. Most of the time, muscle pain is not simply due to lactic acid build-up but small tears in muscle fiber. <\/p>\n\n\n\n

You will notice this type of muscle pain after performing more challenging exercises. The challenging activities that involve muscle stretching include squats and running downhill. <\/p>\n\n\n\n

When your body is put through a rigorous exercise, the strain causes damage to your muscle fibers. Pain is created when you combine muscle strain with inflammation. <\/p>\n\n\n\n

In order to prevent and relieve muscle pain fast, try these 8 secrets.  They are ways to relieve muscle pain so you don\u2019t have to endure it always. They include the use of a roller, massage, increase protein intake, hot\/cold treatment, just to name a few. <\/p>\n\n\n\n

1.    Use of a Muscle Roller<\/strong><\/h3>\n\n\n\n

A muscle roller is designed to relieve muscle pain fast. It aids in the prevention and recovery of muscle stiffness<\/a>. With regular use, a muscle roller will improve your muscle strength ultimately reducing the risk of injury. <\/p>\n\n\n\n

Muscles rollers are cylindrical in shape and are great in relieving muscle soreness fast. It is advisable to spend at least 20 minutes rolling with this affordable tool in order to be effective. <\/p>\n\n\n\n

They are mostly recommended by a physical therapist because of their benefits to our muscles.  With as little as $10 dollars, a muscle roller is one of the most inexpensive ways to relieve muscle pain fast. <\/p>\n\n\n\n

A muscle roller is durable. You can try out a vibrating foam roller that mimics a deep tissue massage. A vibrating foam roller has different speeds of vibration to deliver massage that is soothing and relaxing. <\/p>\n\n\n\n\n\n\n\n

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2.    Massage<\/strong><\/h3>\n\n\n\n

You know you have muscle pain when you experience muscle stiffness, weakness<\/a>, swelling, and tenderness. Get a massage or better yet, massage yourself. Massage has been proven to get rid of stiff muscles that cause pain. <\/p>\n\n\n\n

A deep tissue massage relieves muscle pain fast by reducing the release of cytokines. These are body chemicals that cause inflammation in our bodies. <\/p>\n\n\n\n

It is important to understand how the body responds to massage. There is a mechanical response which is a result of pressure on the muscles. The second is a reflex response which is a result of nerves responding to stimulation. <\/p>\n\n\n\n

Pressure on the muscles relieves muscle stiffness and spasms.  Massage is a great way to increase blood circulation and in turn bringing more nutrients and oxygen to the muscles. Regular massages increase muscle flexibility due to muscular relaxation. <\/p>\n\n\n\n

Massage improves muscle tone and promotes the rapid removal of toxins from the muscles. <\/p>\n\n\n\n\n\n\n\n

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3.    Heat therapy<\/strong><\/h3>\n\n\n\n

Heat therapy is one of the fastest ways of relieving muscle pain. Heat therapy is the use of heat in treatment.  It has been used for a long time to soothe Muscle stiffness. Muscle stiffness can occur due to many reasons; one of them being over-exertion.<\/p>\n\n\n\n

Muscle stiffness causes immobility and pain. Applying heat on stiff muscles provides a warm and comfortable sensation.  Use a heating pad to ease pain fast.<\/p>\n\n\n\n

Heat therapy has been proven to provide relaxation and increase blood flow<\/a>, bringing along nutrients and oxygen to body muscles. Increased blood flow also aid in healing injuries faster because nutrients needed for recovery are transported quicker.<\/p>\n\n\n\n

Sore muscles have stress and tension. Heat helps ease stress in these tired muscles. It eases stress by soothing and relaxing the tired muscles.  Basic heat therapy can involve the use of a warm bath, heated pads or hot water bottle. <\/p>\n\n\n\n\n\n\n\n

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4.    Cold Therapy<\/strong><\/h3>\n\n\n\n

Cold and heat therapy are often recommended by professionals to relieve muscle pain fast. \u00a0Cold treatment reduces inflammation which is one of the major causes of muscle pain. Cold therapy has been proved to reduce blood flow to injured muscles hence slowing the rate of inflammation<\/a>. <\/p>\n\n\n\n

Basic cold therapy can involve the use of ice packs or a water bottle filled with cold water. Once applied, a cold therapy numbs sore muscles acting as a local anesthetic.  This will slow down the process of pain transmission. <\/p>\n\n\n\n

It is recommended to use a cold therapy within 48 hours of an injury. Other types of cold therapy include the following;<\/p>\n\n\n\n

Immersion or soaking in cold water to relieve muscle pain<\/p>\n\n\n\n

Massaging the injured muscle with ice cubes like 2 or 3 times a day<\/p>\n\n\n\n

A cold compress to the stiff muscles for 20 minutes, every 3 to 6 hours for 3 days. <\/p>\n\n\n\n\n\n\n\n

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5.    Pain Medication<\/strong><\/h3>\n\n\n\n

Most exercises cause muscle stiffness and pain that shows up a day later. It is normal to have muscle pain after you play or workout. These extreme changes lead to small injuries in your muscle fibers that are felt a day later as pain. <\/p>\n\n\n\n

If you get muscle pain once in a while, you can take pain medication <\/a>to ease the discomfort fast. \u00a0Acetaminophen and nonsteroidal anti-inflammatory drug like ibuprofen are usually prescribed to relieve muscle pain. <\/p>\n\n\n\n

Be cautious when taking nonsteroidal anti-inflammatory drugs for the long term because they interfere with muscle ability to repair itself.  If you are taking other medications, consult with your doctor about any interactions these pain drugs may have with them. <\/p>\n\n\n\n

If your muscle pain is severe and does not go away despite treating the ways discussed above, go see your doctor. This could be a sign that you have injured yourself badly. <\/p>\n\n\n\n\n\n\n\n

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6.    Light exercises<\/strong><\/h3>\n\n\n\n

If yesterday’s work out is making your muscles pain today, it means you increased your workout <\/a>intensity. Take it as a good sign because when muscles heal, they get bigger and stronger. The pain will go away after a few days but to relieve it fast, do something light and gentle.<\/p>\n\n\n\n

My favorite exercise is riding a bike or swimming which is super easy. While taking a day off or clinging to your sofa might help your muscles recover in the long run, it is keeping your muscles in motion that provides some relief. <\/p>\n\n\n\n

In one study, people who performed a 30 minutes low-intensity cycling after their tough work out enjoyed a reduction in muscle pain. Not only they got relief from their muscle pain but their muscle recovery increased. <\/p>\n\n\n\n

Light workouts increase blood flow and boost muscle strength. Go light with light exercises such as yoga, swimming or jogging. <\/p>\n\n\n\n\n\n\n\n

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7.    Food<\/strong><\/h3>\n\n\n\n

According to some professionals, fitness-related muscle soreness can be prevented by eating protein and carbohydrates <\/a>that are needed to strengthen muscles. <\/p>\n\n\n\n

There are other foods that help in soothing sore muscles and they include pineapple or tart cherries. Pineapples contain an enzyme, Bromelain which has anti-inflammatory benefits. Eating pineapples or tart cherries can reduce inflammation in the muscles, therefore, relieving muscle pain. <\/p>\n\n\n\n

Turmeric contains an antioxidant called curcumin which is known to reduce muscle pain. Its antioxidant property is powerful enough to reduce muscle inflammation hence speeding recovery after a tough work out.<\/p>\n\n\n\n

You can combine turmeric with garlic to reduce muscle fatigue. Garlic has a compound called allicin which is powerful enough to reduce inflammation of the muscles. Crush its cloves and add to your meal after a tough work out to help your muscles bounce back quicker. <\/p>\n\n\n\n

You can also take a cup of coffee which has the capability of relieving some muscle pain. <\/p>\n\n\n\n\n\n\n\n

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8.    Supplements<\/strong><\/h3>\n\n\n\n

Many supplements <\/a>are taken as drugs to relieve muscle pains. Some of them like creatine have shown to lessen muscle pain and decrease the duration of muscle soreness after a tough work out. <\/p>\n\n\n\n

Creatine is an amino acid that is also responsible for building and repairing body cells. Epsom salts contain magnesium which is a natural muscle relaxant. When added to a warm bath, they are absorbed by the skin to relieve muscle pain. <\/p>\n\n\n\n

Fish is rich in omega-3 fats which are powerful enough to decrease the production of inflammatory agents. Chamomile is an ancient herb that has 36 flavonoids which have anti-inflammatory properties. <\/p>\n\n\n\n

That is why chamomile is an active ingredient in massage oils that are used for muscle relaxation.  Another study suggested that Blueberries have an antioxidant power that is capable of reducing inflammation and stress. <\/p>\n\n\n\n

Do not suffer from muscle pain when there are natural muscles relaxers like the ones discussed above. <\/p>\n\n\n\n\n\n\n\n

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9. Stay Hydrated
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Water is an essential part of our biological system, and it accounts for up to 65-percent of our body mass. Dehydration <\/a>disrupts our muscular function, leading to a drop in physical and mental well-being. Research suggests that exercising in a dehydrated state can reduce athletic performance by more than 50-percent. Along with physical symptoms, dehydration causes mental confusion, irritation, and fatigue.
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Doctors recommend we drink six eight-ounce glasses of water each day to maintain adequate hydration levels, and a few more glasses if it’s hot outside. If you\u2019ve finished a run and your legs are feeling stiff and tired, load up on water and rehydrate your muscular system.
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The type of water you drink makes a huge difference as well. We recommend you invest in a reverse osmosis water filter that removes all particles, hormones, and heavy metals from your water. High-end RO filters also remineralize the water with calcium and other vital minerals that improve electrolyte balance.<\/p>\n\n\n\n\n\n\n\n

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10. Drink Green Tea
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Staying hydrated is vital to relieve muscle soreness. So, why not stay hydrated with a healthy beverage that detoxifies your body? Drinking green tea in the morning gives your metabolism a boost, speeding up the healing process for your muscles. The powerful antioxidants found in green tea<\/a> relieve muscle stiffness by eradicating free radicals, dangerous particles that cause cell oxidation.
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Green tea gets its medicinal and healing properties from Epigallocatechin Gallate, (EGCG.) This polyphenol catechin helps reduce systemic and muscular inflammation, helping your body recover from the effects of intense exercise.
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We recommend you choose a premium brand tea, as most of the cheaper brands contain far too much dust in the tea bags, as well as lower concentrations of EGCG. Boil your kettle and let the water cool for a few minutes before pouring. Boiling water damages, the EGCG, rendering it useless. Let the tea steep for three to five minutes to allow for infusion of the catechins with the water.<\/p>\n\n\n\n\n\n\n\n

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11. Epsom Salts
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If you\u2019re muscles feel stiff and sore, run yourself a hot bath and relax in the warm water. Heat is one of the essential elements in healing stiff muscles, allowing them to rest and recover faster. Supercharge your bath by adding 2-cups of Epsom salts<\/a> to the hot water. Stir the Epsom salts until they dissolve and then soak in the tub for 20-minutes.
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Epsom salts are a rich source of magnesium, a mineral responsible for muscular recovery. The skin readily absorbs the magnesium in the salts, pulling it into the pores and pushing the magnesium into the bloodstream where it enters stiff muscles. Repeat the treatment in the morning and evening until your muscles start to recover.
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We sweat when we exercise, and as the moisture leaves our body, it takes critical minerals with it, leaving our body deficient in sodium, magnesium, and electrolytes. The combination of heat and magnesium helps your body recover, and restores the mineral balance in your body.<\/p>\n\n\n\n\n\n\n\n

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12. Eat Some Simple Sugars
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Your diet plays a significant role in muscle <\/a>recovery. We\u2019ve already discussed the importance of eating healthy sources of protein, fat, and carbs to improve your muscle recovery. While it\u2019s a good idea to skip your visit to the drive-thru on the way home from the gym, that doesn\u2019t mean that you can\u2019t enjoy some sugar after your workout.
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Simple sugars found in fruit and other foodstuffs, like maltodextrin, allow you to replenish the glycogen in your muscles rapidly. Glycogen is the fuel we use to power through our workouts, and it comes from digesting simple sugars like the fructose found in fruit.
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Most people may reel in shock when we tell them that a beer or a glass of chocolate milk is an excellent recovery beverage, but the fact is that it\u2019s the best way to replenish glycogen and speed up the healing process in your muscular system. We prefer cleaner forms of simple sugars, such as 2-tablespoons of dextrose or maltodextrin mixed with a scoop of protein powder and purified water.<\/p>\n\n\n\n\n\n\n\n

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13. Cupping and Acupuncture
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Acupuncture <\/a>is a therapy developed in China and Japan. Traditional healers insert long, thin needles into pressure points around the tense muscles. The ends of the needles release the pressure, forcing the tissue to relax. Practitioners often incorporate aromatherapy with acupuncture, using incense or essential oils to assist in the healing process.
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However, it\u2019s vital that you choose to work with a qualified practitioner. The last thing you want is to put your body in the hands of an inexperienced amateur, and they could end up striking a nerve, causing you more pain.
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Cupping is another alternative Eastern therapy receiving attention in the media. Turn on the next UFC card, and you\u2019ll see that plenty of the fighters have round cup marks on their back, arms, and legs. This therapy involves placing specialized cups over the affected muscle, then drawing the air out of the cup to form a vacuum. The suction lifts the skin from the tissue, acting like a \u201creverse massage.\u201d<\/p>\n\n\n\n\n\n\n\n

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14. Cryo-Therapy
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This therapy is far different from the traditional ice packs we discussed earlier. Cryo-therapy<\/a> involves the use of nitrogen gas to cool down the muscular system, enhancing recovery. You step into a \u201ccryo-bath,\u201d which is a machine that surrounds your body up to your neck. The attendant then turns on the device, releasing nitrogen gas into the cryo-bath, cooling the surface of your skin and penetrating deep into muscle tissue.
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The cooling effect on your body lasts for up to 8-hours after your session, forcing the body to burn between 600 to 800-calories in this period. Therefore, a 15-minute cryo-therapy session is as effective at burning calories as a 45-minute run.
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Athletes and gym rats who use cryo-therapy swear by its results. In some cases, athletes may experience a complete recovery from exercise-induced muscular stress, with one session. There’s only one drawback to the treatment, while cryo-therapy is incredibly effective at removing muscle soreness, it’s expensive.
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