March 14, 2011 2:04 PM EDT
Achy, sore, tender muscles? Here are six ways to ease the pain.
1) Ice Bath
Sitting in a cold tub for 10 to 20 minutes after a hard run helps flush out waste products and reduce swelling and tissue breakdown.
You can also apply an ice pack to individual sore spots.
2) Heat Therapy
When muscle temperature is increased, blood flow increases, bringing nutrient-rich blood to the damaged muscle.
Wait 24 hours after a run to apply heat.
3) Active Recovery
Between 20 and 30 minutes of low-impact exercise increases blood flow to muscles to reduce trauma and re-establish the body’
s pH level.
Cross-training the day after an intense workout can help you recover from a race, speed session or long run.
4) Massage
Researchers in Australia found that sports massage may help reduce muscle soreness by as much as 30%.
Massage may increase blood flow to the damaged muscles and enhance recovery.
5) Gentle Stretching
Stretching loosens muscles while lengthening them, which allows them to relax and get back the full range of motion.
Hold gentle stretches for about 30 seconds at a time, post-run.
6) NSAIDS
Aspirin and ibuprofen alleviate muscle soreness by preventing the body from making prostaglandins – substances that control pain and inflammation.
The problem is that NSAIDs slow the repair process by disrupting the re-synthesis of proteins, so use them sparingly.
Achy, sore, tender muscles? Here are six ways to ease the pain.
1) Ice Bath
Sitting in a cold tub for 10 to 20 minutes after a hard run helps flush out waste products and reduce swelling and tissue breakdown.
You can also apply an ice pack to individual sore spots.
2) Heat Therapy
When muscle temperature is increased, blood flow increases, bringing nutrient-rich blood to the damaged muscle.
Wait 24 hours after a run to apply heat.
3) Active Recovery
Between 20 and 30 minutes of low-impact exercise increases blood flow to muscles to reduce trauma and re-establish the body’
s pH level.
Cross-training the day after an intense workout can help you recover from a race, speed session or long run.
4) Massage
Researchers in Australia found that sports massage may help reduce muscle soreness by as much as 30%.
Massage may increase blood flow to the damaged muscles and enhance recovery.
5) Gentle Stretching
Stretching loosens muscles while lengthening them, which allows them to relax and get back the full range of motion.
Hold gentle stretches for about 30 seconds at a time, post-run.
6) NSAIDS
Aspirin and ibuprofen alleviate muscle soreness by preventing the body from making prostaglandins – substances that control pain and inflammation.
The problem is that NSAIDs slow the repair process by disrupting the re-synthesis of proteins, so use them sparingly.