Ironically we exercise and workout to feel better and then we end up in pain from sore muscles!  Here are my quick tips to get rid of muscle soreness fast…

Epsom Salt Bath

Put about a ¾ to 1 cup of Epsom Salt into a tub of warm water and submerge your body for a 20-minute soak.  This helps release the lactic acid that builds up in your muscles after a vigorous workout.

Magnesium is the major ingredient in Epsom Salt which is an essential mineral that gets absorbed through the skin and helps assimilation of vitamins. You can have an even more soothing experience by adding some essential oil of lavender which is highly calming.  This combination helps the muscles relax and recover.

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Massage

A good Swedish or deep tissue massage can help stimulate the lymphatic flow that releases built-up toxins which settle in muscles as a result of intensive exercise. Massage also increases blood circulation. This kind of physical manipulation helps relax the soft muscle tissues. However, you may not always have a massage therapist available so you can do self massage with moderate effectiveness. 

Use both hands to slowly knead the muscles from your thighs to your ankles and include your feet. Then you can use one hand to squeeze in pulses (grab and let go) starting from each shoulder down to the tips of the fingers.  Another technique you can use based on QiGong is to gently slap with your opposite hand along your shoulder and down each arm with palm down.

Turn palm up and slap at close intervals up each arm slowly.  Do the same tapping along the outside and inside of each leg.  This encourages the lymphatic drainage that will speed up relief from soreness.

Rest & Recover in Minutes

An ancient yogic technique can help you renew and re-energize in just 20 minutes. Called Integrative Relaxation or “Yoga Nidra,” this method is a simple guided experience into the deepest levels of tranquility and peace. It takes you into deep levels of restoration by activating the body’s natural healing mechanism to reverse fatigue, reduce injury and quicken muscle recovery. 

All you need to do is lie down in a comfortable position and follow the guidance.  You can access this experience at Sports Recovery.

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Light Active Recovery

Doing light exercise during the recovery phase after energetic workouts can more quickly stimulate blood flow to the muscles and reduce muscle pain. Consider walking, swimming, or taking a light jog.  I like using a “rebounder” which is a mini-trampoline and offers very low impact and still dramatically increases circulation.

Hydrate & Eat Right

Dehydration can contribute to muscle soreness so you want to be sure to drink enough fluids to flush out the lactic acid. It’s best to drink before and after exercise.  The rule of thumb is about 24 ounces of water for every hour of exercise. The color of your urine can be a good indication of your hydration levels as it should be light yellow. If it’s dark, you’re deficient in fluids.

Of course, eating properly can also ensure a more rapid recovery by having a healthy assortment of proteins, carbohydrates and fats to repair muscles. Also natural anti-inflammatory foods can help such as salmon, flax, avocado and walnuts.

Awareness of how you’re feeling after workouts can be a good barometer for you to assess what you need for quick relief from any muscle soreness.  Be mindful about high intensity exercise and take notice of how your muscles feel during and right afterwards.  Be present in your workout and you’ll find you can tune in more rapidly into what your body needs. In this way, you can minimize the painfulness and maximize the benefits!

Peggy Sealfon is a personal development coach and author of the best-selling book Escape from Anxiety—Supercharge Your Life with Powerful Strategies from A to Z. Check out her Watchfit Plans: Stress Buster Plan or Yoga: Body-Mind Builder.

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