Weight training, a long run, or any other intense physical activity can cause aches and pains, and this can last for several consecutive days.
While there’s no way to completely stop muscle pain, there are steps you can take to reduce soreness and help your muscles recover faster. Here are my top 5 most effective natural tips.
Why do we experience muscle pain after exercise?
Muscle soreness and other muscle pain after exercise are generally the result of more intense physical exertion than usual. The causes can be numerous:
- Micro -tears in the muscle fibers. This is the main cause of pain following a weight training session.
- Muscle inflammation is caused by the release of chemicals in the muscles (such as histamine) that can irritate the nerves and cause pain.
- An accumulation of waste products in the muscles, such as lactic acid
Muscle soreness isn’t dangerous in itself, but it can be bothersome and affect our ability to keep moving and exercising. I still remember the soreness I felt for a whole week after my first leg workouts when I started weight training. And I think everyone who lifts weights has had the same experience… even walking becomes torture!
With practice, our muscles get used to it, rebuild themselves stronger, and over the weeks these pains decrease or even disappear.
Please note, these pains are normal and not serious when they occur some time after your session (the pain reaches its peak intensity between 24 and 48 hours after training).
If you experience sudden and intense pain during the session, it may be due to a tear or strain… In this case, you must stop the activity and remain vigilant about the evolution of the pain in the following days.
With practice, our muscles get used to it, rebuild themselves stronger, and over the weeks these pains decrease or even disappear.
Muscle soreness is often more intense when we do physical activity we’re not used to, or when we increase the intensity of our workout. It can also be worse if we don’t warm up properly before exercising.
Natural methods to relieve aches and pains
Even though this pain is inevitable, it is possible to reduce it and promote faster muscle recovery through a few natural methods.
1. Massages
Massage helps to deeply relax muscles and release tension, which can relieve pain and promote muscle recovery.
Different types of massage can be used to relieve muscle pain after exercise:
- Gentle massages, which aim to deeply relax muscles using kneading and friction movements.
- Sports massages: more invigorating, they improve intramuscular blood circulation after exercise, which helps reduce muscle inflammation and soothe pain. They also promote muscle flexibility.
The ideal solution, of course, is to get a massage from a professional if you have the option, but there are now increasingly sophisticated and affordable home massage devices available. Examples include:
- Massage guns, which eliminate muscle aches and tension, can also be used by everyone to relax tension in the neck, in the evening after work, for example.
- Compression therapy boots (or compression boots) help drain toxins (lactates…) accumulated in the legs during exercise (Normatec / Reboots…), to quickly regain firm and light legs.
- Electrostimulators with their muscle electrostimulation programs (Compex, Bluetens…) also allow you to get rid of sore muscles, but also have programs specifically designed for bodybuilding.
2. Eat foods rich in natural anti-inflammatories
Natural anti-inflammatories are substances found in certain foods that have the ability to reduce inflammation and relieve muscle pain.Â
Foods rich in natural anti-inflammatories include:
- Orange and yellow fruits and vegetables (carrots, apricots, mangoes, etc.)
- Dried fruits (almonds, walnuts, etc.)
- Oily fish (salmon, tuna, etc.)
- Whole grains (brown rice, quinoa, etc.)
- Green vegetables (spinach, broccoli, etc.)
- Spices (turmeric, ginger, etc.)
By regularly consuming these foods, you will help your body fight inflammation and reduce muscle pain. Furthermore, they also provide essential nutrients for muscle recovery and optimizing athletic performance.
3. Drink plenty of water
It’s important to drink plenty of water when exercising, especially if you experience muscle soreness afterward. Water helps rehydrate the body, which can help relieve pain by reducing muscle inflammation.
During an intense workout, you lose a lot of water through perspiration. This water loss can lead to dehydration, which worsens muscle soreness by causing muscle inflammation. Drinking water before, during, and after exercise can help prevent dehydration and relieve muscle soreness.
It is recommended to drink approximately 500 ml of water before starting exercise, and then to continue drinking regularly throughout the workout. After exercise, it is important to drink enough water to compensate for the water lost through perspiration.
4. Stretching
The topic of stretching after exercise is often debated. It was recommended for a long time, but more recently it has been questioned. In reality, I think the key lies in the intensity of the stretches: by stretching your muscles too intensely, you risk aggravating muscle injuries or tears, which will only increase pain after exercise.
But light stretching after a workout can have benefits:
- They help eliminate toxins and waste accumulated in the muscles, which can alleviate muscle pain.
- They increase blood and lymphatic circulation, which can accelerate muscle recovery.
- They promote the release of muscle tension, which can contribute to better relaxation and better sleep.
5. Take a hot bath
A warm bath has a relaxing effect on muscles and improves blood circulation. The warmth of the water can help reduce swelling and muscle tension, which can relieve the pain and discomfort associated with muscle soreness.Â
