How To Fix Sore Muscles At Home In 2021

Here are five methods that can help you ease the delayed-onset muscle soreness (DOMS) from occurring.

1. Stay Hydrated During and After a Workout

Just because you do not feel thirsty does not mean that you are adequately hydrated. Dark-colored urine is a good indicator that you are dehydrated. Urine should be pale yellow to clear. Without the right amount of hydration, inflammation may set in. Everyone is different in how much water is needed. Try following the urine test, but beware of supplements that can discolor the urine in large doses.

2. Plan the Right Meals and Snacks around your Exercise Program

Within 30 minutes of finishing a workout, feed your body with 20 to 40 grams of protein and 20 to 40 grams of carbs. This is in addition to following a well-balanced diet of routine meals every three to four hours. Your diet may sound inconsequential when related to sore muscles, but the right vitamins, like vitamin C and zinc, promote healing. Keeping your amino acids consistent daily will improve your tissue's health and elasticity.

3. Benefits of Kneading

The benefits of kneading include:

• Decrease muscle pain
• Decrease stress
• Increase flexibility

 

This massage technique delivers a therapeutic massage action to different areas of the body. You can set your pillow, cushion, or rollers to the amount of pressure needed with varying intensity levels. A popular tool in today's world, one favorite model is the Zarifa Shiatsu massagers. By using different massage modes and Jade Heat Stone, relief is just a short time away.

4. Natural Herbs and Supplements

Magnesium sulfate, or Epsom salt, is a natural muscle relaxant. Mix two cups to a tub full of water and soak for 15 minutes. By drawing excess water out of joint and muscle tissue, it reduces swelling.

 

Ginger tea has anti-inflammatory properties that are known to reduce joint and tissue pain. Research has been done on those suffering from Osteoporosis and discovered positive results.

 

Turmeric contains an active ingredient known as curcumin that delivers both anti-inflammatory and antioxidant properties in helping to relieve pain. As with ginger tea, turmeric has been tested and found as effective as ibuprofen in subsiding pain in inflammation.

 

Garlic is an old herb that has always been known for its pain-relieving properties. Chocked full of sulfur and selenium, it aids in chronic joint pain.

5. Practice Yoga

Yoga is more than just stretching and breathing. The discipline in poses and breathing exercises can train your body to endure toning and strength-building. It is an excellent method for strengthening the core muscles and delivering stamina to your muscles, both before and after training. Working on the core helps to prevent sore muscles from turning into unhealthy tissues.

 

There are plenty of practical ways to keep your tissues and muscles from over-extending the movements caused by pushing yourself too hard in an exercise program. Try them all to see which one works the best for you or use a combination. 

 

Don't allow sore muscles to disrupt your training program by thinking that you have pushed too far. Try out the various methods, and if you still cannot get relief, visit your practitioner to ensure that there are no injured muscles or tendons. You may be moving too fast or too complex for what your body can take on.