It’s a great feeling when you finish a good workout. However, that same feeling turns into agony the next day when you experience soreness from that workout. Soreness can be hard to deal with, it can even hinder your ability to perform simple daily tasks such as walking. Working out with soreness can be really hard and even dangerous. Here are some ways to reduce soreness so you can get back into the gym as soon as possible.
Bananas are highly nutritious. They’re low in calories and contain tons of nutrients that help fight muscle soreness. One key component found in bananas is Potassium. If you get enough potassium daily, you can not only fight dehydration but also muscle soreness mid-workout. What does this mean? It means that eating bananas can get you through a workout if you’re already sore.
Moreover, a lot of people suffer post-workout soreness due to dehydration. People get dehydrated because of exerting themselves in a workout and not rehydrating properly. Potassium found inside the banana also helps in fighting this dehydration which prevents the post-workout cramps. It’s recommended that one should consume 3500 mg of potassium per day.
One average banana contains about 400 mg, so choose a balanced diet with bananas incorporated in them that help you meet your potassium requirements. However, avoid eating too many bananas because that can also be harmful.
Alternate between hot and cold showers
Both hot and cold showers have their own benefits. You’re often told to use an ice pack for an injured area or apply heat therapy. Hot and cold showers have similar effects. When you shower with cold muscles, you cool your muscles down. With hot water, you warm them up and you immediately feel a bit of relief upon doing so. However, the goal here is to alternate between both hot and cold showers for maximum effect.
What you do is for 20-30 seconds you stand in a hot shower with the temperature being as hot as you can handle. After that, spend 20-30 seconds in cold water at a temperature you can withstand. Keep doing this for say 10 rounds, where each time you try to change the temperature as your body starts getting used to the water.
This pumps the blood into your muscles (hot water) and then takes the blood away from your muscles (cold water). This way, you have fresh blood and thus, fresh nutrients being pumped in every few seconds which will greatly enhance the recovery process.
Stretching is a great way to relieve pain from soreness. A lot of people that deal with soreness is that the soreness is sometimes as bad as pain which prevents you from performing even daily tasks. In order to counter this, you can incorporate a bit of stretching or small exercises daily to help you get by.
Stretching helps warm up your muscles and relieve any tension or tightness that might’ve been there. That helps relieve 80% of the pain you might feel from soreness. Keep in mind it’s not a 100% fix but it does a good enough job that it enables you to perform your daily tasks again without issues. Simply perform a few stretches for the affected area, either bodyweight stretches or use a band.
For example, you can either stretch your shoulders, use a resistance band to do some light shoulder movements or just do some bodyweight movements. The stretching has to be done for 30 seconds. If you’re doing a light exercise, do 10 repetitions for 3 sets. You can do this before each workout as well to get a workout in where otherwise, you might’ve been too sore to work out.