Muscle pain and soreness are common problems when you do a workout daily. But it can transform into a severe condition if not treated right away. Now, are you thinking about one solution to treat it? Think no more, because we are sharing 6 ways to fix muscle soreness and pain. Choose any one of them according to your preferences and keep up with your workout.
1. Go For A Massage Therapy
The first solution is getting a massage. There are different types of massage, such as shiatsu, Swedish, deep tissue, hot stone, and trigger point massage. Check out a massage therapist Minneapolis for best-class massage services. Approach a massage center, give it 60 to 90 minutes, and see yourself getting re-energized. A massage session not only relieves the pain and soreness in muscles but also lowers blood pressure and symptoms of poor sleep. The National Library of Medicine (NLM) revealed that getting a massage after 4 hours of intense exercise improves muscle performance and reduces pain.
2. Utilize Ice Or Heat Therapy
Ice is helpful when you have a fresh injury. It slows the blood circulation around the injury and decreases swelling. You can use it for 2 to 3 days. After this period, move to heat therapy. Heat will raise the blood flow and will assist in natural healing. Heat can also aid in chronic injuries. A review published by Science Direct ( A platform of ebook and peer-reviewed journals) revealed that 1 hour of heat therapy relieves muscle pain. Many people use heat therapy for pain in specific areas of the body according to their needs. However, using heat early can increase the swelling.
3. Eat Anti-Inflammatory Food
Next on our list, we would like to share some anti-inflammatory foods for muscle pain and soreness. Grapes, mushrooms, pepper, green tea, avocado, and broccoli are some foods you can add to your diet plan. The National Library of Medicine (NLM) reveals these food’s efficiency and shares they also nourish your health. They are especially effective for DOMS (Delayed Onset Muscle Soreness) and contain antioxidants and nutrients that are vital for muscle repair. Now, don’t focus on anti-inflammatory foods only, instead try to have a well-balanced nutritious diet that is also vital for exercise.
4. Try Foam Rolling
Foam Rolling is a kind of self-massage and reduces muscle pain significantly. It also improves stiffness and increases motion range. In this technique, a cylindrical tube (foam roller) is moved on the fascia (The tissues that hold muscles, tendons, and ligaments together). A study published by the National Library of Medicine revealed that foam rolling after a workout also improves athletic performance. People also use it before workouts to warm up their muscles. Newcomers in foam rolling can go with low-density foam rollers or massage balls as they are softer and more comfortable.
5. Use Essential Oil
Essential oils play a vital role in decreasing stress, treating fungal infections, and getting good sleep. However, it can also be helpful to treat muscle pain and soreness. Peppermint, eucalyptus, lavender, rosemary, and ginger are some of the most preferred options for relieving pain. As essential oils are much thicker than other oils, their direct application can irritate your skin. We suggest you mix them with other oils before application. A better approach would be to apply a small amount of essential oil first on the sore muscle.
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Way Forward
While Exercising gives muscle pain and soreness-like problems, you can go with essential oils, foam rolling, massage, and heat & ice therapy for solutions. Other people suffering from pain and soreness can also utilize these solutions. All of these options are effective and deliver sufficient results, so you can choose anyone. We hope our blog shared much-needed solutions with you for pain recovery. Comment below and let us know which solution you use to treat muscle pain.