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Proven Ways to Relieve Muscle Pain and Soreness


Nothing feels better than knowing you’ve had a great workout. You can feel every muscle in your body and have a ton of energy. A few hours later, muscle pain starts to kick in. Simple activities, such as sitting and standing, evening sitting on the toilet can leave you in pain. These symptoms are perfectly normal. Exercise, especially strength training, damages the muscle fibers. Your body heals itself and repairs these tissues during sleep. A tough workout has its price. But why does muscle pain happen?

What your experience has a name, Its called delayed onset muscle soreness (DOMS). My understanding of DOMS from the research I have done for my self is that during a hardcore workout very small tears take place in the muscles and tissues that you working. You’ll start to notice a bit of stiffness and soreness within hours of your workout, the full onset of DOMS  within 1- 2 days and your symptoms should improve around day 4 from the original work out.  DOMS will not last forever, the more you work out and make physical activity part of your lifestyle your muscles will adapt and be used to your work out routines and the degree of intensity you put forth at the gym.

The build-up of Lactic Acid is also another reason why we have a burning feeling in sore muscles after a workout. In very simple terms when we are going hardcore on a workout our body, in particular, the muscles may be feeling put to the test and want us to slow down. Our muscles natural reaction is to make lactic acid to protect itself from damage.


Luckily, you can naturally relieve muscle soreness and pain. It’s no need to take over the counter pain relief pills and skip your training sessions. A high-protein diet combined with stretching and proper rest will speed up recovery and boost muscle growth. Check out these proven ways to ease muscle pain and recover faster from exercise:

Stretch Your Muscles:

Stretching before exercise prepares your body for training. It also improves blood flow to the working muscles, which help prevent injuries and boosts your performance. Doing a Pre-workout stretch won’t take long 2-3 minutes just to raise the temperature of the muscle group you will be working. More importantly, then the pre-workout stretch is the stretches you perform post-workout. These stretches can help with your range of motion in the muscle as well as relaxations. a great alternative is to try yoga after a workout.


Try Foam Rolling

Foam rolling, or self-myofascial release, is widely used by athletes, massage therapists, and gym goers worldwide. This technique involves massaging your muscles and joints with a foam roller or lacrosse ball. Its benefits are backed up by science.  This is the technique my personal trainer insists I use when I have a build-up of lactic acid in my legs. It is defiantly hard to inflict pain on yourself because it really does hurt to roll out that muscle but I find it really helps my recovery.

According to health experts, foam rolling relieves muscle fatigue, alleviates pain, and improves sports performance. In the long run, it lowers your risk of injury and boosts joint flexibility.


Eat for Recovery 

Nutrition plays a crucial role in post-workout recovery. Certain foods, especially those high in protein and complex carbs, help your body repair damaged tissues and recover faster from training. That’s why athletes sip on protein shakes and take recovery formulas before and after exercise. For instance, the Isagenix AMPED line improves sports performance, supports muscle repairs, and gives you the energy needed for challenging workout.

Branched-Chain Amino Acid, also known as BCAA’s are a well-known supplement in the bodybuilding world.  BCAA help to maintain the lean muscle your body currently has while bodybuilders are trying to trim down their physical appearance through a reduction of calories.  BCAAs not only increase the rate of protein synthesis, but they also increase the cell’s capacity for protein synthesis!

Protein synthesis is a science all to its own.

Whey Protein is also very high in BCAA, that’s why many athletes and bodybuilders consume protein shakes on a regular basis.

For faster recovery, load up on protein and fast digesting carbs post workout. Add a teaspoon of honey to your protein shake, or eat a protein bar. Just make sure it has no fillers and empty calories. About one hour later, have a complete meal consisting of fish or lean meat and whole rice.




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