Maybe you don’t like to do exercises, nobody does. But, the real problem comes to us, when you are seriously motivated on exercising is sore muscles or muscle pains. Sore can caused by overexertion or underlying medical conditions. Most of the time, without any medical treatment sore muscles will get neglected. But not to worry as there are many home remedy treatments that you can use to get rid of the sore muscles easily, and keep the motivation on with your exercises. Here are some points on how to get rid of sore muscles effectively at home.
Effective Ways To Get Rid Of Muscle Soreness
1Practice R.I.C.E
R.I.C.E is basically a treatment method to be done on the sore muscles. It generally stands for Rest, Ice, Compression, and Elevation.following the principles, it can largely help in sore muscles.
Resting in here means, taking a break from the natural activities. If you that your muscles are sore, then take a break for a few days and let it allow to heal.
Ice in here means, to ice the sore area for fifteen to twenty minutes at least three times a day. You can also use a bag of frozen vegetables, ice cubes or even ice packs from the supermarket. Never place the ice pieces directly, remember to wrap it in the towel before the application. .
After the ice, use the compression bandage, as it can reduce the sore area. You can get this type of bandages in a drug store. You may also need to see your physician if you are facing any complications or have any family history of blood clotting.
Now, try to elevate the sore area if at all possible. It is best to elevate the sore muscles above the heart, whenever you have any opportunity to do so. Now, what can be the best way to stay fit and follow the healthy fitness routine than this.
2Soak in the tub
Heat can help give relief to the sore muscles. So, soaking in the warm tub of water for almost about twenty minutes can help in easing the sore muscles. Some people also claim that Epsom salt help in easing sore muscles. You can add some handful of Epsom salt to a warm bath and then allows it to dissolve. You can even find Epsom salt at any local pharmacies.
3Try over-the-counter pain relievers
Acetaminophen and ibuprofen, are some of the over-the counter pain reliever, that can be used to treat the sore muscles. Take this medication as it has been directed on the label or by consulting your physician. If you are on prescribed medication currently, then you must consult your doctor before taking these over-the-counter pills, to make sure that they do not interact poorly with the existing medications
4Try foam rolling
Foam rolling, is an inexpensive technique of getting massage at home. A foam roller, can be found in any sports good stores, is basically a foam cylinder that is max six inches in diameter. To use this, lie on the foam roller that is beneath you. Now, gently roll your body along with the foam roller, where the muscles are sore. Try to do this at least of five to six times in a week, a for minimum of ten to fifteen minutes.
5Eat a proper diet
Your diet must be full of protein as well as fatty acids, can help you in healing the muscle soreness. Always try to aim for twenty grams of high-quality proteins, every few hours throughout the day. Fatty acids can also be found in seeds, nuts, and fish. If you are facing any kind of trouble in getting fatty acids, consult your doctor on the fish oil supplements.
Try to include fruits, vegetables, dairy and whole grains in your diet. Also, try to go for low-fat dairy products, lean meats like poultry, nuts, whole wheat breads, pastas, legumes, seeds, with varieties of vegetables and fruits. Be sure to eat a lot of leafy greens like the spinach and lettuce.
Try to cook at home, as much as possible. Avoid fast food, frozen meals, or eating out.
6Drink enough water after working out
Dehydration can also cause a lot of variety of problems, which do include muscle soreness. Be sure to hydrate adequately, before you work out to avoid muscle soreness.
You must aim to drink twenty to twenty-four ounces of water, during the each hour of your workout. Also, remember to drink water before, during and after the workout.
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