Four Strategies for Soothing Sore Muscles After a Workout

To fully benefit from intense physical activity, there's still work to be done after finishing that cardio workout or strength training session. Massage therapy and other recovery strategies are critical for easing soreness, improving circulation, preventing injuries, and enhancing muscle strength and flexibility. Here are four key ways to soothe sore muscles and make the most out of recovery time after intense exercise.

Massage Therapy 

The most effective way to help muscles recover from exercise is to receive regular massage therapy from chiropractic and massage professionals. For regular exercisers, a massage is soothing and allows tired muscles to loosen and recover. A therapist can even identify and treat injuries before they worsen. Some of the best treatment options to soothe exercise-related soreness are deep tissue, hot stone, and sports massages. Deep tissue and sports massages are more intensive than a typical massage, and they allow quicker recovery and ease the pain from repetitive, intense workouts. By minimizing recovery time, this treatment enables exercisers to extend their capacity for training and fitness goals.

A Healthy Diet

It may not be immediately obvious, but diet and hydration also play major roles in post-exercise recovery. Foods with anti-inflammatory properties—think nuts, seeds, berries, leafy greens, and fish rich in healthy fats, like tuna and salmon—can reduce the soreness of muscles when added to a diet with the right amount of protein and carbohydrates.

Stretching

Everyone knows stretching is important before exercise but doing so afterward also helps to deter muscle soreness and potential trips to the chiropractor for injury treatment. Since tight muscles can't react to changes and stress as effectively, stretching to keep them loosened up and energized with healthy blood flow prepares them for intense physical activity and helps them recover after.

Foam Rolling

Popular with professional athletes, foam rolling can benefit anyone at any level of physical fitness. Rolling the body out along the specially designed cylindrical tool mimics the effects of some traditional massages, stretching out and improving the circulation in aching muscles. Foam rolling, especially when applied to larger muscles like the quads, hamstrings, and glutes, can also make deeper stretches and more flexible movements possible.

For recovery treatments from exercise and other intense physical activity, Jimenez Chiropractic Med-Spa offers a wide range of massage therapy, physical therapy, and rehabilitation treatments, as well as health and beauty services. To learn more about our treatments, fill out our online form or call (786) 294-0710.