Sore muscles are a real bummer, they can be quite painful, and they can make it difficult for you to move around. Whether you worked up a sweat in spin class or worked out at the gym for too long, you can thank muscle soreness for the agony you are experiencing. 


Though Delayed Onset Muscle Soreness (DOSM) is unavoidable to some extent, and it is normal whenever you increase the intensity of your workouts, there are several ways in which you can reduce and counter muscle soreness.

So, today I am going to tell you about six effective ways in which you can ease the pain of muscle soreness and accelerate your recovery. Keep reading to learn more.

Try massage therapy:


Massage therapy is used for the treatment of various psychological and physical problems; however, perhaps its most common and popular use is to counter muscle ailments. Massage therapy is beneficial in combating muscle soreness. Many professional athletes use regular massage therapy as part of their recovery.

Massage increases your blood flow, which allows more oxygen, minerals, and nutrients to reach the affected muscles; moreover, certain massage techniques can reduce tension in your muscles and halt the buildup of lactic acid.

Massage therapy is also very beneficial for the lymphatic system, which is responsible for the removal of toxins from our organs and muscles, this allows the massage to help against problems like inflammation and fluid retention, which can make soreness even worse.

Finally, as far as the pain is concerned, studies have shown that massage can relieve mild to medium levels of pain by stimulating the chemical nervous system. Massage triggers the release of hormones like dopamine in the body, which can facilitate pain relief and help in countering stress.

Now massage helps against muscle soreness in a wide variety of ways; however, getting a massage therapist after every workout isn't easy. Therefore, consider investing in a massage chair. Check out the difference between automatic vs. portable massage chairs to choose one that suits you better. 

Take a healthy diet:


Our diet is impactful on every aspect of our health, and it is essential when it comes to muscle recovery.

Most of the time, muscle soreness is caused as a result of working out. When we exercise, our muscles develop micro-tears, which are the main reason for soreness. However, these tears are an essential part of the muscle-building process.

Protein and other essential nutrients make their way to these tears, and as the muscle heals, it gets bigger and stronger. However, if you don't have a healthy diet, which incorporates healthy proteins, vitamins, and minerals, your body can have a more difficult time healing micro-tears in your muscles, leading to more pain, soreness, and a slow recovery.

Moreover, adding certain anti-inflammatory foods to your diet can also be quite helpful. For instance, cherry juice has tons of healthy antioxidants that are perfect or preventing muscle soreness. 

Use creatine supplements:

When it comes to post-workout supplements, you need to be quite careful. One of the few supplements that hold up against the scrutiny is Creatine. Studies have shown that Creatine can effectively reduce pain and accelerate recovery from soreness after an intense workout.

Creatine is an amino acid, which provides energy to your muscles. This means that the muscles have more resources and energy to repair themselves if you take creatine supplements. 

Take a bath with Epsom salts:

Epsom salts are loaded with magnesium, which is an essential mineral for healthy muscles. Magnesium works as a gentle and natural muscle relaxer; therefore, after your workouts, consider taking a nice relaxing bath with some Epsom salts.

Studies have shown that when it comes to the treatment of muscle soreness, magnesium is better absorbed by the muscles through the skin in a warm bath, rather than taking magnesium supplement orally. 

Be smart about your workouts:

One of the best ways to stay safe from muscle sores is to avoid it, which can be done by working out smarter. Though micro-tears in your muscles are normal, and they are usually healed within a day, unsafe workouts can cause more severe problems like pulled muscles and damaged nerves that can lead to pain and inflammation.

Therefore, you must be smart about your exercise routine and take measures to avoid soreness and injuries. Most importantly, you should warm-up before you start your workouts and remember to stretch your muscles as well so that you can have a better range of motion and more loose muscles before you start the intense training.

Similarly, active cooldowns are also essential after working out. Cooldown exercises allow your heart rate, body temperature, and blood pressure to come down gradually, which can help avoid many problems.

Lastly, if you work out regularly, it is essential to have a well-devised exercise plan, so that none of your muscles are overexerted.
Try Cryotherapy:

Cryotherapy is a common recovery method that is used by many professional athletes for recovery after training. Though athletes usually take a quick dip in ice water, you can also get the benefits by simply using an ice pack.

Cryotherapy works by sending your body into shock. When the ice-cold water hits your skin, the body starts to send more blood to the surface of your body, which allows nutrients and minerals to be supplied to muscles more efficiently.

Moreover, cryotherapy can also help you deal with the pain caused as a result of muscle soreness. Therefore, give this easy recovery method a try. Some studies also show that alternating between hot and cold temperatures is effective in reducing soreness and inflammation.

To sum it all up, muscle soreness is common and, to some extent, an inevitable problem that everybody who works out and does regular physical activity has to deal with.

However, by following the tips mentioned in this post, by staying hydrated, by taking care of yourself and by consuming a healthy diet, you can significantly decrease muscle soreness along with the pain and discomfort that comes with it.