How to heal & prevent muscle soreness
#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.
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,