How To Get Rid Of Muscle Soreness

DOMS Happen Due To New Workouts

Delayed onset muscle soreness (DOMS) can be one of the most irritating things, especially for people with physically demanding jobs. Muscle soreness can occur on the next day of a workout or the day after. These are a few facts about muscle soreness, including whether or not it is a sign of an effective workout.

It doesn’t matter if you’re in good shape or not, muscle soreness can happen when you start a new workout program or perform new exercises. New exercises shock your muscles and break them down, it is all part of building muscle mass.

High Chances of Muscle Soreness When You Workout After Long Layoffs

If you’ve been out of the gym for a long time, you can expect to face muscle soreness after your first hard workout. You can minimize the muscle soreness by gradually increasing the intensity of your workouts.

You Can’t Avoid Muscle Soreness

You can’t control DOMS. There are chances you might not experience DOMS after a hard workout and have them after a relatively light workout. Your level of fitness doesn’t affect if your muscles will be sore after a workout or not.

This is How To Get Rid of Muscle Soreness

1. CBD Topical Supplements For Reduced Muscle Soreness

A CBD topical is a nice way to massage CBD into the affected or sore muscle in order to see the best gains possible. Using a topical ensures you don’t have to ingest anything, but can rather apply as needed to alleviate soreness and give your muscles some relief. For those who won’t particularly enjoy taking CBD tinctures or oils, and who may not want to vape, topicals allow for great recovery options and will fit in your gym bag nicely.

CBD supplements can also help with the bigger picture of overall recovery – which is vital for muscle growth. For athletes constantly lifting and working their bodies to the max, having those supplement to promote recovery are important. Much of our growth happens in recovery, but recovery also allows our bodies time to settle, especially after a long workout.

While a wide variety of CBD supplements can work for reducing muscle soreness – we suggest using a topical ointment for best results. And while you’re at it – why not use our best reviewed supplement of 2023 – Venga CBD.

RELATED: Best CBD Supplements For Muscle & Recovery In 2023

2. Nutrition

Muscle soreness happens when your muscles are broken down after a strenuous workout. Right after your workouts is also the perfect time to feed your muscles. Your muscles will absorb the most amount of nutrients at this time.

After a workout, have a protein shake or a protein rich diet. Protein is the main building block of your muscles and will help in the quick recovery from muscle soreness. Apart from the protein, follow a balanced diet to meet your macro and micronutrient requirements.

3. Massage

Getting a massage is another effective way of releasing the tension in your muscles. Massage the affected muscle for up to 30 minutes to reduce the soreness. Deep tissue massage or ART (Active Release Technique) is effective at recuperating from sore muscles.

If you don’t want to go for a professional massage therapy, you can ask your spouse or a friend to massage the tense muscles. You can also massage the sore muscles yourself with the help of a high quality electric massage gun or a foam roller.

4. Rest

Rest is one of the most important aspects of recovery after a workout. No matter how hard you workout, you won’t grow while you’re inside the gym. Your muscles repair themselves and grow while you’re sleeping.

You need at least six hours of sleep every night to recover from your workouts. If your muscles are sore for most of the week, this could be a sign of overtraining. You should take an additional day off from training to recover from your workouts.

5. Active Recovery

On your days off, you don’t have to sit on the couch all day long. You will not be working out and doing the same things which got you sore. Staying active by doing cardio helps in regulating blood throughout your muscles.

Blood carries nutrients to your muscles which help with recovery. Make sure you don’t over-exert your muscles. You can also perform exercises like push-ups and pull-ups, as well as squats to get a pump without exerting your muscles.

6. Cold and Hot Treatments

Cold and hot treatments can help you with recovery from muscle soreness. Taking a cold shower after a workout is known to help with recovery, and that is something that 4x Classic Physique Mr. Olympia winner, Chris Bumstead likes to do. He actually takes several ice baths per week. You can also apply ice and hot water bags to your sore muscles to speed up the recovery process.

Alternating between applying ice and hot water bags is also an incredibly effective way to get rid of muscle soreness. Using the alternating technique helps you get the best of both worlds. Just make sure you start with the ice treatment and make the hot water bag treatment last twice as long as the ice treatment.

Ice Barrel

Piggybacking off of the above section, when it comes to cold treatments, something we can recommend is Ice Barrel. This is a tub to let you get in all of your ice bath needs. Standing at 42 inches high and 31 inches wide, Ice Barrel is easy to transport, yet big enough for you to stay in an upright position, instead of a reclined position. This means you are able to fully experience the natural response of forced cold exposure, and it is up to you how much you wish to submerge yourself, whether that’s up to your neck and shoulders or even dunking completely in the cold water.

The Ice Barrel walls are thick and are made from impact and puncture resistant materials, making each individual barrel extremely durable yet lightweight, but it is still backed by a lifetime warranty. Another thing worth mentioning is the Ice Barrel is made from linear low density polyethylene (LLDPE), which is a non-toxic, BPA-free, medical-grade material. It is also non-porous, so it won’t absorb oils, toxins or other contaminants.’

Wrap Up on Getting Rid of Muscle Soreness

Overall, muscle soreness is something that no one wants to deal with, so it is nice to have different methods of getting rid of muscle soreness.

What do you do to get rid of muscle soreness? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.