Relief for Tired and Stiff Muscles
You have worked hard all day and want to get a good night's sleep. Unfortunately, the heat of the night and muscle pain are preventing you from sleeping. Thankfully, there are ways you can relieve muscle pain.
Identify the Cause
Muscle pain after exertion is normal. If you change your workout routine or increase its intensity, you may feel pain over the next few days. When you exercise, you create tiny injuries to your muscle tissue. When these injuries are repaired, your muscles become larger and stronger. Over time, your muscles get used to the increased activity.
Using Heat and Cold to Treat Sore Muscles
Is heat or cold better for treating sore muscles? Experts recommend using an ice pack for immediate relief. Heat will feel good in the moment. But it won't promote long-term pain reduction.
Immediately after working out, apply an ice pack wrapped in a thin towel to the affected muscles. This will minimize inflammation. Next, use heat to increase blood flow and relieve joint pain.
Non-steroidal anti-inflammatory drugs produce mixed results. Your body will naturally adjust to a new exercise routine. NSAIDs have not been shown to consistently help with muscle pain. Many pass on them and use acetaminophen instead.
Anti-inflammatory foods may be more beneficial. More research is needed, but evidence shows that antioxidant-rich foods can help with muscle pain. Watermelon, pineapple, cherries, and ginger are examples of anti-inflammatory foods that have been shown to help with muscle soreness.
Antioxidant supplements, including fish oil, may help. Curcumin is a compound in turmeric. It has a strong anti-inflammatory effect. Not surprisingly, it can reduce muscle pain and speed up recovery. Omega-3 fatty acids may also produce similar benefits.
Topical CBD can help moisturize your skin and serve as an option for pain relief. CBD will trigger your body's CBD receptors. There are two primary CBD receptors in the body. One affects the central nervous system. The other one affects your immune system tissues. Both CBD receptor types are in the skin.
According to researchers, adults who use CBD may see a reduction in chronic pain. It is up to each individual to learn more about CBD and find the right dosage to address their discomfort. CBD may work well with other pain relief treatments.
Massage and Compression Garments
Massages can improve muscle performance and help with muscle pain. Research suggests that it is best to get a massage within 48 hours of exercising.
A foam roll could relieve delayed onset muscle soreness. It is basically a self-massage. Foam rolls may also help with muscle fatigue and flexibility. Put the foam roll underneath the sore muscle. Gently roll your body over it. If you wear a compression garment 24 hours after exercise, you might reduce muscle pain and fatigue. Compression garments keep muscles in their place. They lead to increased blood flow and faster recovery.
Muscle soreness and fatigue can stop you in your tracks. However, with simple suggestions mentioned above, you can get the relief you need.