AD – This is a collaborative post // A particularly strenuous workout results in muscle soreness. It’s totally fine and doesn’t indicate you’ve done damage to your body. It means you’ve stretched your body to the point that you have caused some muscle changes. However, we can tame this burning, aching, and jelly-leg feeling with these simple techniques.
Eat the right food
- Berries — rich in antioxidants and vitamins A, E, and C, help reduce inflammation and muscle soreness.
- Vegetables — also a source of antioxidants, especially broccoli, spinach, and carrots. Spinach has a large content of antioxidants and is also an excellent source of fiber. Broccoli contains phytonutrients, which seem to lower the risk of many types of cancers. Carrots contain beta-carotene (also an antioxidant), which protects against free radical damage.
- Meat and fish. You may tear your muscles during a workout and need protein to restore them.
Consider consuming BCAAs in between meals to help your muscles recover. BCAA stands for branched-chain amino acids. It is a group of three essential amino acids: valine, leucine, and isoleucine. Your body uses BCAAs to build muscle protein and produce energy. The amino acids may also have an effect on your brain that reduces fatigue.
Five grams of BCAAs in between meals will make sure protein synthesis is spiked throughout the day.
One way BCAAs help your muscles feel less sore after exercise is by lowering blood levels of two enzymes — lactate dehydrogenase and creatine kinase, which are involved in muscle damage. When choosing a BCAA product, you need to make sure it contains around one gram of valine, two grams of leucine, and one gram of isoleucine.
Apply a CBD topical
A CBD cream, lotion, salve, or balm can also help you reduce muscle soreness due to cannabidiol infused into it. Topical CBD products work locally on specific parts of the body. CBD gets absorbed directly by the skin and doesn’t enter the bloodstream. A CBD-infused topical interacts with the high concentration of cannabinoid receptors in the skin. The receptors are a part of the body’s endocannabinoid system (ECS), which is responsible for maintaining homeostasis across many functions, including pain management.
Use a foam roll
Rolling on a foam roll helps to break up little muscle adhesions that cause muscle imbalances. The practice improves your flexibility and joint function. We recommend using a foam roll after and before a workout for 15 minutes. Before-workout practice can help to limber up and improve muscle function. After-workout usage can help flush out toxins and lactic acid from a muscle.
Use mobility tactics
Similarly to a foam roll, lacrosse ball, massaging tools, and even using voodoo bands can all help you recover. They help to bring nutrient-rich blood to muscles needed for a speedy recovery.
Take micro naps
In addition to a good night’s rest, we recommend getting at least one 20-minute nap during the day. These naps Small naps are good for your blood pressure, heart, stress levels, and weight management.
Take a cold bath
Taking a cold, full-body plunge after a strenuous workout can significantly reduce soreness and inflammation after exercise. Fill your bathtub up with cold water and drop several ice cubes. Submerge your body in the water for around 10 minutes.