It also happens to the best of us: After a long break from exercising, it’s time to see the inside of a gym again. You are still very sure that you will stick to your training plan and get your dream body within a few weeks.
So let’s go: you sweat more motivated than ever before. When the workout is over, you are completely exhausted, but still obsessed with the idea of getting in shape and getting back to workout tomorrow.
But your muscles see it differently. The next morning you wake up feeling like you ran a marathon at night and then got beaten up.
But it doesn’t have to work that way! While it may feel like you will never be able to move again right now, there are a few methods you can use to help your overworked muscles recover quickly and get you back to your training plan quickly at the gym.
1. Drink as much water as you can
You probably drank a lot before and during your training, but did you make sure that your body was optimally supplied with it afterwards?
Especially when you have sore muscles, drinking a lot will help you flush out toxins quickly and provide you with an optimal supply of water. In this way, your body can quickly repair the muscle tissue tears and you are ready for the next workout again. For a perfect water balance, experts recommend between 3 and 4 liters of fluid per day.
2. Sufficient proteins
Proteins are the most important element in rebuilding muscles. They contain certain macronutrients that help strengthen your muscle fibers that have been attacked by the workout, helping them to recover from damage faster. Athletes should therefore eat particularly rich in protein, because this primarily prevents tissue damage.
If that is already too late, simply treat yourself to an extra portion of protein-rich food such as legumes or oatmeal. This will get you fit again in no time and you can say hello to your dumbbell friend again.
3. Heat and / or ice
If you’re looking for quick relief from your muscle pain, try the heat or cold. There is a lot of debate about which is more effective, with both methods having their advantages.
Simply place cooling pads, which you can store in the freezer, on painful areas, so you can reduce swelling and inflammation. The muscles then regenerate faster.
A heat pad applied to a sensitive area has the same effect as a warm, relaxing bath. It helps the muscles to release tension, improve blood circulation and thus promote the healing process.
Both techniques are good for your overused muscles and you can get through the painful time after your workout better.
Here you can find effective tips on what to watch out for after your workout.
Doctors, physiotherapists, osteopaths, and chiropractors all agree: rolling out muscles is the most effective way to repair them. We recommend that you get your own set of foam rollers so you can use them to self-treat your muscles as often as possible.
Used regularly, you can relieve sore muscles, improve your flexibility and increase your mobility.
BLACKROLL® have a large selection of fascia aids that ensure that your muscles stay happy and healthy when you roll out. Read here if you need more inspiration for your BLACKROLL® training.
A quick warning at this point: It can get really painful after an intense workout – but still in a pleasant way.
5. Treat yourself to a massage
If you are particularly impatient and / or suffer a lot, a massage can help loosen tight muscles and repair the fine tears that are causing you pain. Kneading muscles also helps prevent inflammation and shortens recovery time.
Conclusion: So if you can hardly wait to get back into training after a break and then wanted a lot all at once at the beginning, you now have a few great tips on how to get rid of your sore muscles quickly and you can pursue your sporting goals with relaxed, strengthened muscles.