Muscle soreness is a burning pain, caused by a buildup of lactic acid in the muscles. In most cases it happens after you use your muscles in a way they’re not used to, like with a new or more intense workout. However gradually increasing the intensity of your workouts may help minimize muscle soreness.
You can get relief from muscle soreness by eating antioxidant-rich foods like pineapples, ginger and cherry juice. Studies done in 2013 and 2017 suggest that amino acid in watermelon can reduce recovery heart rate and muscle soreness. Taking Curcumin a compound found in turmeric, which is high in antioxidants and has powerful anti-inflammatory effects can reduce the pain of delayed onset muscle soreness and speed up recovery after exercise.
A 2017 study found that milk protein supplementation can help with muscle soreness and strength in exercise-induced muscle trauma. A 2013 study also found that topical creams and ointments containing arnica effectively relieved pain and inflammation brought on by intense eccentric exercise. Applying heat immediately after exercising can reduce delayed onset muscle soreness. In a 2017 study, massage is most effective when performed 48 hours after exercise.
Sore muscles are bound to happen after a workout, but they don’t have to derail the rest of your day. You should prepare your body for exercise by getting in an adequate warmup and cool down every time. Learn proper form and stick to a routine that gradually increases in intensity and duration to lessen soreness and reduce your risk of injury.
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