It’s normal to feel muscle soreness after intense sport or training. Common forms of post-sport muscle aches include post-exercise exertion, ‘delayed-onset muscle soreness’ (DOMS) which usually appear a day or two after exercise, and pulls, strains or injuries.
Pain acts as a good reminder not to over-train while healing, and there are lots of ways to ease muscle aches and encourage natural healing after a workout.
What can you do to treat muscle aches?
There are great natural and over-the-counter products available for soothing and relaxing sore muscles, allowing professional sports people and everyday Australians to workout with confidence. Here are a few ways to treat (or reduce the risk of) muscle aches that you get from your workouts.
Before the workout: Loading muscles with weight and tension without a warm up is a recipe for disaster. The risk of pulling a muscle or damaging ligaments and tendons is increased that can completely derail a workout and fitness program. Take time before exercise to stretch and massage with Deep Heat PRO Muscle Massage Lotion to loosen tight muscles and stimulate blood flow – it also works with Sports Tape which is a great addition.
Hydration is an essential exercise component that helps to reduce cramping, decreases inflammation and helps reduce muscle soreness. Water remains the best option for hydration, although low-calorie sports beverages that replace sodium and electrolytes can also be beneficial.
After the workout: It’s natural when finishing a workout to want to relax and wind down in the nearest chair. However, there are a number of things you can do after exercise that will support muscle recovery and help muscles, tendons and joints to relax and repair themselves. Keeping hydrated, stretching, the right nutrition, massaging (with Deep Heat PRO Recovery Massage Oil of course!) and rest will help you get back to the gym sooner.
If your muscles are really sore and you need some relief it might be time to apply some topical pain relief products. The Deep Heat armoury for pain relief is comprehensive with different types and strengths of products.
- Post-workout: Recovery Massage Oil helps to warm-down muscles and release knots and tight muscles – as well as promoting local blood circulation.
- Injury management: ICE gel or spray provides fast targeted temporary pain relief of minor injuries.
- In-between workouts: Deep Heat is great for soothing aching muscles. If the smell is something that you don’t want at work or in social situations consider the Low odour solution – or patches which are odourless.
What are the causes of body pain after a workout?
There is no denying that exercise is good for health, but getting healthy can be a painful journey unless properly managed. It’s natural for your body to respond to stresses and strains with pain signals, while increasing strength and muscle mass is dependent on pushing through your comfort zone. Getting fit and staying fit is a balancing act requiring dedication, awareness of physical limitations, and appropriate pain management. Common workout injuries include:
- Back pain
- Pulled and strained muscles
- Sprained and twisted ankles
- Knee injuries
- Shoulder injuries
- Shin splints
It’s worth understanding that there is ‘good pain’ and ‘bad pain’ experienced when working out. Effort and discomfort go hand-in-hand, and it is normal to feel a degree of soreness after vigorous exercise, even for professional sports people. However, if pain becomes sharp or ‘stabbing’, your body is telling you it’s time to stop before serious injury takes place.
Can massage help relieve muscles?
Massage is intensive, making self-managed massage a sensible alternative if you are suffering after a tough workout. This way, you can control the pressure using your hands, massage roller, or other massage device.
Whether you have someone to provide the massage, or prefer self- massage, it will help to warm-down, while simultaneously loosening knots, improving oxygen and blood flow, and delivering nutrients and amino acids for muscle recovery. Check out these self-massage and foam rolling tips.
This article is brought to you by Deep Heat. Always read the label. Use only as directed. If symptoms persist see your healthcare practitioner.