Content

• Steps
• Method 1 of 4: Method One: Post-Workout Care
• Method 2 of 4: Method Two: Replenishment
• Method 3 of 4: Method Three: Prevent Dramatic Dramas
• Method 4 of 4: What you need

Dyspnoea (soreness) is a common symptom that occurs after a hard workout. It develops due to microscopic tears in the muscle, and usually appears between 24 and 72 hours after exercise. While these types of muscle tears can have a positive effect on muscle recovery, you can learn how to relieve muscle soreness by adjusting your workouts and taking care of your muscles afterwards.

Steps

Method 1 of 4: Method One: Post-Workout Care

1. 1 After training, stretch all muscle groups for at least 10 minutes. Focus on the muscles that worked hardest, but remember to include your neck and back stretches.
2. 2 If you experience muscle soreness even when you haven't had a hard workout, you can try to benefit from daily, systematic stretching. A constant sedentary and sedentary lifestyle can lead to the fact that the muscles begin to deform and clog. Try doing a 5 minute walk every morning and evening, stretching the tendons under the knees, quadriceps, back, neck, and arms.
3. 3 Take an ice bath. If you have access to cold water or an ice bath at your gym, 5 minutes should be enough to get things right. Research has proven that it works even better than rest.
4. 4 Sign up for a weekly massage. You need 20 minutes of Swedish massage after your hardest workout.
   • Research has shown that massage releases an anti-inflammatory protein called NF-kB. This protein speeds up the recovery process.
5. 5 Take ibuprofen a few hours after your workout. The non-steroidal, anti-inflammatory will help relieve muscle soreness by reducing inflammation in the muscles.
6. 6 Sign up for gentle acupuncture (no needles). This is a special type, aimed specifically at eliminating the soreness. It can speed up the healing process more than conventional acupuncture or rest.

Method 2 of 4: Method Two: Replenishment

1. 1 Engage in active recovery. Doing low-intensity exercise the day after a hard workout will help improve circulation and reduce congestion.
   • Try walking for 30 to 90 minutes on your first day of recovery instead of running for short intervals. Walking for a long period of time with low stress will allow the muscles to relax and heal.
   • Do push-ups if your core muscles are sore. Push-ups are not very strenuous exercise for your body, but they can reach the core muscles in your chest and arms.
   • Go swimming if your whole body feels full. 30 minutes of low to moderate swimming can be therapeutic. Swimming is the best way to exercise because it doesn't use weights.
   • Practice yoga. This exercise is combined with stretching and gradual, gradual exercises. This is another great way to ease soreness all over your body.
2. 2 Take a hot shower. A fever for 10 minutes or less can relax the muscles well. After your muscles get better, try some active recovery procedure, such as walking or stretching.
3. 3 Sleep. Make sure to get at least 7-8 hours of sleep each night to allow your body to repair itself.

Method 3 of 4: Method Three: Prevent Dramatic Dramas

1. 1 Remember that it takes you 2-3 days a week to undertake vigorous recovery procedures. Your body requires days of low-intensity training in order to recover.
2. 2 Train gradually. In most cases, muscle congestion occurs due to too much stress without preparation.The best exercise to work on weight loss or strength training is to slowly and gradually build up the intensity and time over 6 weeks.
3. 3 Drink before, during, and after your workout. Dehydrated muscles will ache. People who exercise hard should drink much more than the recommended 2 liters of water daily.

Method 4 of 4: What you need

• Ice bath
• Ibuprofen
• Massage
• Gentle acupuncture (no needles)
• Stretching
• Active recovery / low-stress exercise
• Hot shower
• Dream
• Water
• Gradual workouts