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Hot or Iced? How To Soothe Sore Muscles

Hot or Iced? How To Soothe Sore Muscles

By Geoff Robison | In Fitness | on January 24, 2018

Ever Wonder How To Soothe Sore Muscles?

 

You’ve completed a session or two of your new workout plan and you feel like a warrior! With new confidence, a refreshed outlook, and a plan to make your fitness goals come true, what could be better?

But there is one problem: you’re sore!

While sore muscles can be a nice confirmation that you are challenging your body in new ways, they can also limit your enthusiasm for future workouts, throwing your fitness plans off track.

Turns out, there are a few ways on how to soothe sore muscles. For a quick guide on sore muscle relief, check out these tips from the personal fitness experts at Custom Kinetics.

 

The Ultimate How to Soothe Sore Muscles Question: Heat or Ice?

 

The old debate: warm up or cool down?

Ultimately, the answer lies somewhere in between. While ice baths and ice packs are great remedies for sports injuries (like an ankle sprain) or chronic pain, day-to-day muscle soreness is best combated through heat.

Why? The short answer is that increased temperatures increase blood flow, sending more blood to sore muscles which then “washes away” the acids that are to blame for feelings of soreness.

 

How to Soothe Sore Muscles: The Right Way

 Knowing how, exactly, to heat up your sore muscle can be a surprising challenge. While an ice bath is an easy fix as a cold therapy, a heat therapy might require a little more thought.

The solution? As discussed here, there are several options for introducing heat to your workout recovery regimen. Hot tub sessions, heat wraps, and medicated patches are also viable routes to increasing blood flow following a brutal gym visit or workout.

A note of caution: while hot tubs and hot baths are comforting and might seem like the perfect way to relax, proper use means being careful. For maximum health benefit and minimized risk of fainting or burns, you’ll want to look for water that is no more than about 100 degrees Fahrenheit.

 

Stretch (Your Workout) Out

 Aside from carefully applying the right amount of heat, there are more than a few other steps to take to minimize the pain of sore muscles.

As discussed by sports medicine expert David Draper in this article, some of the easiest post-workout steps include adding a 10-15 minute “cool down” session to end each bout of strenuous physical activity, as well as stretching before and after working out.

For the most part, the ratcheting down of activity can serve to let your body and its systems (including your muscles) to breathe and figuratively “calm down.”

 

Be Mindful

 Of course, if you are interested in working out, you no doubt have certain fitness and health goals in mind. Moreover, you very likely also have a detailed schedule of workout plans and strategies, with strict personal standards to adhere to.

While most soreness is just –well—soreness, you should use caution if you experience a noticeably higher amount of pain following a workout. If the problem persists, it might be time to halt your routine or even seek the help of a medical professional.

 

Workout With A Qualified Coach

The best advice for your muscles? Seek out a qualified personal trainer like the ones at Custom Kinetics.

With state of the art equipment, the latest certifications, and a commitment to helping each client meet their personal goals, the staff at CK is ready to help. In their welcoming, friendly gym, you can improve your health with the guidance of an expert.

 

Contact Custom Kinetics today to get started!

 

 

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