How to Get Rid of Soreness After My Workout

Muscles often become sore when you begin a new workout regimen.

Post-workout soreness is common, even for professional athletes, and in most cases it is nothing to worry about. The soreness comes from microscopic tears in the muscle tissue combined with the production of lactic acid, the chemical byproduct of taxed muscles during a workout. Normal post-workout muscle soreness, known as Delayed Onset Muscle Soreness, may appear straight away or up to several hours after your workout. Learn how to relieve your soreness with a few simple methods.

Things You'll Need

• Saran wrap
• Hand towel
• Frozen vegetables -- optional
• Vitamin supplement with antioxidants
• Epsom salts
• 1/2 cup rosemary
• 1/2 cup marjoram
• 1/2 cup lavender
• 12-inch by 24-inch cheesecloth
• Rubber band
• Large pot
• Pain relievers
• Heat wrap

Instructions

1. Finish your workout with 10-15 minutes of gentle cardiovascular exercise, such as walking or slow jogging. This keeps the blood and lymphatic system flowing, and helps get rid of the chemical waste produced by the body during the workout.

2. Stretch each muscle group for at least one minute immediately after your workout.

3. Apply an ice pack to the muscles you expect to become sore straight after your workout. Place ice cubes in saran wrap and then a hand towel and hold it against the muscle group for several minutes. A bag of frozen vegetables works just as well.

4. Take a vitamin supplement with antioxidants, such as vitamin C or vitamin E, to neutralize free radicals left over from your workout.

5. Run a warm bath, sprinkling Epsom salts into the water. Soak in the tub to alleviate the pain. Alternatively, make your own herbal bath blend with rosemary, marjoram, and lavender, which will ease sore muscles. Place 1/2 cup of each dried herb in the center of a 12-inch by 24-inch cheesecloth and fold it in half to make a 12-inch square piece. Tie the ends together and secure with a rubber band. Place the blend in a large pot and add 1 1/2 quart of boiling water. Cover the pot and leave it to steep for 30 minutes. Add the infusion and the cheesecloth bag to your bathwater and relax, gently squeezing the bag occasionally.

6. Take an anti-inflammatory pain reliever, such as ibuprofen, following the manufacturer's directions. Be prepared for them to limit your muscle gain, however.

7. Apply a heat wrap to the sore area to increase blood flow and deliver fresh oxygen and nutrients.

Tips & Warnings

• Stretch each muscle group for at least one minute before your workout.

• Ease yourself into every workout; before a run, for example, start with 10 minutes of brisk walking.

• Drink lots of water or a sports drink containing electrolytes during your workout to stay hydrated.

• Stretch your target muscles between sets if you are weight training.

• If you think you have strained or torn a muscle, stop exercising and apply ice to the injured area. Seek medical attention immediately.

References

• WebMD; Sore Muscles? Don't Stop Exercising; Jeanie Lerch Davis;
• "1001 Natural Remedies"; Laurel Vukovic; 2003