If you’re an athlete who’s used to training hard, then you already know that training is more than just a way to get better at your sport. Training is also one of the most physically painful things that you must do on a regular basis. But if you want to be able to perform up to your potential, then it’s essential that you learn some effective strategies for reducing and managing pain during and after workouts. Here are a few tips that can help:
1: Get A Massage
A deep tissue massage is one of the most effective ways to reduce and relieve post-workout muscle pain and soreness. Deep tissue massages work by applying pressure on tense or knotted muscles, loosening them up in order to improve blood flow and help with recovery. If you’re not a fan of getting massages, then you can apply the same principle to your muscles by using a foam roller. Simply roll back and forth over the knotted areas of your legs (hamstrings, quads, calves) or other problem areas for 2-3 minutes per spot. This will help loosen up the muscles and provide temporary pain relief.
2: Take An Ice Bath
An ice bath is another effective way to reduce muscle soreness. For this, you just need a large bucket or tub of ice water. Get in the tub and stay there for 10-15 minutes per leg (20 minutes maximum). You can do this at night before you go to bed or first thing in the morning – whatever works for you.
3: Lower The Intensity
If you’re feeling particularly sore after a workout, then it’s probably best to do some low-intensity activity instead. This can include something as simple as walking or gardening. Low-intensity exercise will still help improve your cardiovascular fitness while giving your muscles time to heal up.
4: To Stretch Or Not To Stretch?
There’s actually a debate about whether static stretching before or after workouts is beneficial for athletes. While it’s not clear whether stretching has any positive effect on muscle soreness, it may help prevent injury if done immediately before activity. However, too much static stretching can actually negatively impact your strength and power during training – so only do the types of stretches that help you warm up for an activity.
5: Drink Some Coffee
Caffeine is a great way to reduce post-workout muscle pain. Caffeine works by blocking adenosine in the brain, which causes you to feel less tired and increases your energy levels. So grab a cup of coffee before or after you exercise and enjoy how it helps to reduce your pain.
6: Take A Painkiller
If you’re in enough pain that you just can’t train, then taking over-the-counter painkilling medication might be the best option for you. Alternatively, you can try a product like The Goo Pain Relief for Injured Athletes, which contains ingredients that calm pain and promote healing in the body.
7: Switch Up The Workout
If you always do the same workout routine, then you’re only asking for trouble. If the same exercises are causing your muscles to ache or tighten up each day, then it may be time for a change in order to protect yourself.