How to relieve aches and pains?

Feeling sore after an intense workout? Don't panic, it's a normal reaction! These aches and pains, common between 12 and 72 hours after exercise, often occur when you increase intensity or change your routine.

Good news: if you want to know how to relieve aches and pains effectively, you've come to the right place! By understanding this phenomenon, you'll be able to soothe your muscles, improve your recovery and prevent them from coming back. Are you ready to say goodbye to aches and pains? Follow the guide!

Immediate techniques to relieve aches and pains

Application of heat or cold

Heat and cold are two allies when it comes to soothing aches and pains. Heat dilates blood vessels, improves circulation and relaxes muscles. Take a hot shower or bath, or try out a heat pad or heating patch on painful areas.

Cold, on the other hand, reduces inflammation and pain. An ice pack, a cold bath (11-15°C) or alternating hot and cold can work wonders. Alternating heat and cold means applying 1 minute of cold, followed by 1 minute of heat, for a few minutes at a time.

Massages and the use of soothing creams

A good massage stimulates blood circulation and reduces tension. A 20-minute post-exercise massage can greatly alleviate muscle pain. Use oils or creams enriched with camphor, eucalyptus or menthol to enhance the relaxing effect. Arnica cream or gel is ideal for localized pain.

You can also use a massage gun, which will come in very handy!

How to relieve aches and pains with active recovery methods?

Light exercise and stretching

Even light movement helps muscles recover. Walking, low-intensity cycling or swimming keep muscles active without overloading them.

Add dynamic stretching to stimulate circulation and static stretching after the activity to relax your muscles. Yoga and Pilates combine gentle strengthening and relaxation, making them ideal for active recovery.

A massage roller is also useful for relieving tension and improving blood flow.

Hydration and proper nutrition

A hydration and a balanced diet are essential for muscle recovery after physical effort. Dehydration can intensify muscle soreness and slow down the recovery process. It's important to consume enough water before, during and after exercise to ensure proper hydration.

In terms of nutrition, favor proteins to repair muscles, carbohydrates to replenish energy and omega-3s to reduce inflammation. Include antioxidants to speed recovery, such as those found in fruit and vegetables.

Prevention and long-term management

Warm-up and intensity

Take 5 to 10 minutes to warm up with progressive movements such as rocking or short strides. After exercise, do some targeted stretching to reduce tension and improve recovery.

Gradually increase the intensity of your workouts to avoid muscle shock. Give your body rest days to allow it to regenerate and reduce the risk of persistent aches and pains.

Conclusion

Sore muscles, although uncomfortable, are a sign that your muscles are adapting and strengthening. By combining hydration, a balanced diet, massage and active recovery, you can reduce their intensity and recover faster. Adopt an appropriate warm-up, progress gradually in your workouts and take the time to rest properly.

Don't let aches and pains dampen your motivation. By applying these tips, you'll be able to continue training with peace of mind and reap the full benefits of your physical efforts!

I hope you enjoyed this article on"How to relieve aches and pains?"!

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See you soon.

Eric Flag