If you work out in any capacity, you’ve likely experienced muscle soreness after your workouts. This delayed onset muscle soreness isn’t usually serious, but it can set you back in your fitness routine. If one body part is particularly sore for a few days, exercises for other body parts will be affected. Trying some different strategies to reduce muscle soreness may help you get back in the gym sooner.
Step 1
Consume about 2 grams of raw or cooked ginger daily. According to a study conducted by the University of Georgia College of Education, ginger reduced post-workout soreness by 25 percent.
Step 2
Heat the muscles to warm them up before your workout. Place a heating pad or microwavable heating bag over a towel on the muscles for about 20 minutes. Hold a gel freezer pack or bag of crushed ice on the muscles for 20 minutes in the 72 hours after exercising to lessen swelling and reduce pain.
Step 3
Use over-the-counter pain medications such as ibuprofen or acetaminophen to take the edge off your sore muscles. Ibuprofen will also help with any swelling. Check with your doctor before taking any medications.
Step 4
Rub an over-the-counter cream or ointment on sore muscles to get some relief. Check with your doctor first, and follow the directions on the packaging exactly. Use a menthol or capsaicin-based cream to dull your pain.
Step 5
Start slowly when you’re beginning a new exercise routine, so your muscles have time to adjust and you don’t have to miss workouts due to soreness.
Step 6
Stretch the muscles thoroughly before and after the workout to prevent tightness or damage due to lack of flexibility.
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