After a day of running, you feel so refreshed and fulfilled. However, sometimes a training session can be followed by muscle soreness.Muscle soreness is normal; you may or may not experience it. We think it’s better if you can avoid it!
Here are 10 Ways to help you beat muscle soreness:
Wear compression calf sleeves when running
Compression calf sleeves not only look good but protect you when running. Compression calf sleeves increases blood flow in the legs, reduces toxin build-up and helps you recover faster. They also offer protection from abrasions, scrapes and even insect bites.
Maintain a healthy diet
Eat a well-balanced meal at least 2 hours before and after you run. However, don’t eat a heavy meal because you might be prone to indigestion. A balanced meal of protein, fats, and carbohydrates help your muscles regenerate faster. Your body needs enough nutrients to function well and repair itself before and after a good run.
Hydrate yourself
You sweat a lot while running. Drinking water or electrolytes helps replenish the lost fluids. Make sure you drink enough water before, during, and after running.
Stretch AFTER running
You need to warm-up by doing a light jog before running. However, stretching after a run is just as important. Stretch for 10 to 15 muscles and focus on the quads, hamstrings, calves, and hips. Focus especially on areas that feel sore after running.
Immerse yourself in an ice bath after running
A warm shower may seem like the most relaxing thing to do after a good run. However, studies reveal that immersing your lower body in cold water prevents muscle soreness. The hydrostatic pressure from cold water reduces muscle inflammation, decreases nerve impulses, and diffuses blood circulation from your legs.
Get a massage
A massage is the most luxurious experience right after a run. A good massage helps circulate the blood flow and gives you a relaxing feeling. After a relaxing massage, it will be easier to take a nap. Remember, sleep gives your muscles a chance to repair themselves.
Get a warm bath with Epsom salts
An hour before you go to bed, fill your tub with warm water and pour in 4 cups of Epsom salt and a cup of baking soda. Soak yourself for about 15 minutes and relax. The warm water relaxes your tired muscles and Epsom salts helps your muscles relax. After drying off, perform some stretches to help remove the toxins from your body. The combination of the warm water, Epsom salts, and stretches ensures that you get a good night’s sleep.
Take natural supplements
Take Arnica pills, coenzyme Q10, or drink cherry juice. These substances are natural and help reduce muscle soreness.
Avoid taking anti-inflammatory medication
Anti-inflammatory medicines such as ibuprofen or mefenamic acid may relieve the pain but does not help repair the muscles. Don’t be dependent on medication & try deal with muscle soreness the natural way.
Active recovery
Active recovery simply means that you don’t resort to a complete bed rest when your muscles feel sore. Perform lighter activities such as walking, light cardio workouts, or even yoga.
Muscle soreness is inevitable. However, don’t think that you’ll always have muscle soreness after running. Following the tips above are best ways to help you avoid muscle soreness. Invest some time in finding the best way for you – it’s worth it.
By Annie Jones from BoostBodyFit
Sources:
http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD008262.pub2/abstract
http://www.fleetfeethartford.com/sports-medicine/sports-medicine-corner/compression
http://www.active.com/running/articles/5-reasons-to-wear-compression-sleeves-and-socks
