It’s normal to feel stiff and sore after a workout, especially if you’ve pushed yourself extra hard this time. The problem is it’s more difficult to stay motivated with aches and pains going on. These might be more common as you get older, so it’s essential to find the right techniques to reduce them and ensure you include recovery as part of your fitness routine. Fortunately, there are plenty of exercises, relaxation techniques, essential oils, and more that help to instantly soothe sore joints and muscles. Here are ten simple ways to reduce aches and pains after a workout.
Stretch out completely
Stretching is an essential part of the recovery process of any workout. It’s important to stretch out completely and to spend time working on each muscle. This will help to reduce aches and pains later on. Here is a universal stretching routine for women over 50 you can try, for example. It’s also advisable to warm up and stretch before a workout. You could incorporate a yoga workout for flexibility into your exercise routine for something a little more fun. This way you’ll get a full-body stretch and improve strength and flexibility at the same time.
Take a hot bath
Treat yourself to a hot tub after a workout. This is a great way to relax and soothe your muscles and joints. Add a few drops of your favorite essential oils. Here are some examples of essential oils for knee and joint pain that can help. It’s important to wind down properly after a workout so plan in some time for a bit of self-care. A hot bath will also help you destress and get a good night’s sleep.
Get a sports massage
You could consider getting a sports massage. There are several benefits of massage. It stimulates circulation, reduces tension and inflammation, and relieves aches and pains. Massage is also good for your mental well-being. It allows you to relax, destress, and leave your troubles behind. It’s also a great way to clear your mind and gain perspective. After your massage, you’ll feel totally rejuvenated.
Invest in acupressure tools
If you don’t want to pay for a professional massage you could invest in acupressure tools and DIY your instead. An acupressure mat is good for aches and pains, for example. If you focus on the problem areas the tiny spikes in the mat will stimulate acupressure points, relieving tensions and boost circulation. You could also consider other tools such as a massage roller or ball. This can come with or without acupressure features. Here are some of the best massage tools to give you an idea.
Try soothing gels
There are several soothing gels on the market for joint pain such as flexiseq gel, for instance. These are effective and easy to use. All you need to do is to apply them to the affected area and wait for them to work their magic. If you experience arthritis or a similar chronic condition it’s best to speak to your doctor as well. They may be able to suggest a solution that’s catered to your unique needs. A personal trainer may also offer their recommendations.
Breathing and relaxation techniques
It’s essential to find a relaxation technique that works for you. This will help you to reduce tension in your body which will then relieve aches and pains. You could try these breathing techniques for pain relief, for instance. These are designed to help you manage pain. Breathing exercises also reduce stress. Seen as stress is often the main culprit of many health problems and symptoms, it’s important to combat it where possible. You could try a guided meditation for stress. People also find that visualization techniques help to reduce aches and pains.
Get plenty of rest
Aches and pains in your joints and muscles are common health problems as you age. This is why it’s even more important to get enough rest. Maintain a healthy sleep routine and take plenty of time to practice self-care. Don’t overdo it and always include recovery days as part of your exercise routine. Alternate your workouts and vary the type of exercise you do. This will allow you to get your body used to different movements.
Hot and cold therapy
If you have muscle or joint pain you could try hot and cold therapy. Both hot and cold treatments can relieve aches and pains. Heat treatments include taking a hot bath or using a hot water bottle or electric blanket. These are very relaxing. Cold treatments include using an ice pack or cooling gel. Cold treatments are particularly effective if you’re in need of quick relief as they help to reduce inflammation and swelling. Some people alternate hot and cold treatments, but it really depends on your preferences. Choose the method you’re most comfortable with.
Take anti-inflammatory herbs
There are certain herbs and spices that fight inflammation you can try. These include ginger, garlic, turmeric, and rosemary. You can try taking a supplement or using these infused in an essential oil. You could even increase your intake of these as part of your diet. What you eat can reduce inflammation in the body. Plus, plenty of these herbs are not only widely available, but also made a tasty addition to many recipes. You could even try growing your own herbs and most are pretty low maintenance. This is also a very satisfying hobby.
It’s essential to find the method that works for you as it’s challenging to stay motivated if you’re feeling stiff and sore. If you’re getting tired of your current fitness routine, why not shake things up a bit? Try out new activities that are more fun or easier on your joints. You could consider low-impact sports such as swimming, cycling, dance, or tai chi. It’s important to find an activity that motivates you, otherwise it won’t be worth any aches and pains. This will also encourage you to maintain your fitness regime and stay active for longer.