How to relieve muscle pain after lifting weights

Do your muscles feel sore after hard strength training? Although the ideal is to try to avoid it, doing a good warm-up to do weights, it is relatively normal for it to happen and in these cases, these tips to relieve muscle pain after working with weights will come in handy. Take note!

Strains, stiffness, micro tears or accumulation of metabolic waste (lactic acid) in the muscles as a result of intense exercise… these are frequent effects that you can suffer after intense weight training aimed at increasing the strength and volume of a group muscular.

It is important to insist that preventive measures can do a lot to prevent pain from appearing. Spending a few minutes warming up with appropriate exercises, not falling into overtraining, not lifting more weight than you should and respecting the rest periods between sets are guidelines to follow that you should not forget. Even so, post-workout discomfort can occur at any time. If your muscles are sore after lifting weights, take note of these remedies.

5 remedies to combat pain after lifting weights

After a session in the gym training with weights you may notice pain almost immediately, or after a few hours or even days. Of course. You should assess whether it is simply a sore muscle or something more worrisome such as a contracture or other injury. If the discomfort is due solely to the effort made, some remedies against muscle pain due to weight work that you can put into practice are:

1. Stretches

It is essential to provide your muscles with a correct recovery period. Lifting weights involves hard work of muscle contraction and tension. Once the session is over, stretching adequately will favor the elongation of the muscle involved in the exercise, thus preventing it from being contracted and feeling pain in the area.

2. Rest

The best remedy and the easiest to perform. A muscle sore from lifting weights needs, first and foremost, rest. Continuing to exercise could end up seriously damaging you. If you have muscle pain, do not strength train with weight in a couple of days, at least, do not do exercises that involve effort for the affected area. The indispensable rest does not mean that you cannot do any physical activity. On the contrary, experts advise keeping the muscles in “active rest” by doing other mild sports that help recovery. Swimming, taking a good walk or a bike ride or, if you prefer, going to a yoga session, are good proposals that will contribute to relieve muscle pain after lifting weights.

3. Cold / heat

Changes in temperatures can help improve the situation of the affected muscles. For example, if in addition to pain you have inflammation immediately after training, applying cold compresses, even ice, can be a great relief. On the other hand, if the discomfort is repeated in later days and in a generalized way in the whole of the muscles, a warm water bath will leave you as new. Another good option is contrast showers (start with warm water and finish with cold water), an ideal remedy to promote optimal blood circulation and help your muscles get oxygen and all the nutrients they need to recover without problems.

4. Massages

Excellent for eliminating accumulated muscle tension and ending discomfort after lifting weights, but beware! They should be massages that affect superficial tissues (not deep) and always putting yourself in the hands of professionals, because an inappropriate massage could make the situation worse.

5. Correct diet and hydration

Finding relief for muscle pain after working out with weights also depends on the foods you eat after training. You have to remember the importance of protein in muscle building and also the fundamental need to feed the muscle with a sufficient amount of water. A meal high in protein (eggs, lean meats and poultry, fish …) and plenty of water are also excellent remedies against muscle pain. Consult with your doctor any questions you have about what to eat before and after lifting weights at home or at the gym.