How to heal & prevent muscle soreness

April 27, 2017

 

 

 #1 Stretch regularly

Stretching regularly will help keep your muscles loose, increase your range of motion, increase blood circulation & prevent muscle tightness & poor posture, which causes aches & pain. It will also increase your flexibility, which will reduce your risk of injury.

 

 

#2 Eat foods high in MAGNESIUM & PROTEIN

Magnesium helps to relax muscles & prevent muscle cramps & spasms.

Foods high in magnesium are; quinoa, kidney beans, black beans, lentils, almonds, bananas, rice, veggies & whole grains.

 

Protein helps to rebuild, repair & maintain muscle tissue.

Foods high in protein are; eggs, lentils, cottage cheese, yogurt, salmon, almonds, chicken & tofu.

 

 

#3 Warm up & cool down PROPERLY before & after exercise

Make sure you are super warm & that your muscles are ready for whatever exercises you are about to do. This is very important not only for preventing soreness but also preventing tightness & injuries.

 

#4 Massage

Massage is the best way to recover sore muscles quickly by removing lactic acid, flushing out toxins, stretching out the muscles, relieving tension & tightness, removing inflammation, breaking down scar tissue & increasing blood flow, which delivers healing nutrients to the muscles quicker.

 

 

#5 Use a heat pack or hot water bottle

Heat increases the flow oxygen & nutrients to your muscles helping to heal sore, stiff or damaged tissue. The heat also helps to relax & soothe achy muscles.

 

#6 Take a hot bath

Again the heat of the bath will promote blood flow & relax your muscles. Use Epsom salts or add a few drops of essential oils such as lavender, eucalyptus, rosemary, chamomile or peppermint. All of these oils will help to relax your muscles & reduce inflammation along with a whole heap of other benefits.

 

And who doesn’t love a hot, relaxing bath!

Time out? YES PLEASE!!!

 

 

Other ways to help sore muscles are to get adequate sleep, drink plenty of water & exercise regularly. If you sit at a desk or drive all day, make sure you take breaks in between to move your body and do some stretches.

 

Hope this helps!

 

Lots of love,

 

 

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