5 things you can do to soothe achy muscles

Achy muscles after a tough workout are normal and show that you’ve worked really hard, but they can be painful and get in the way of your fun, so here are 5 things you can do to soothe achy muscles so you’ll be back on it in no time.

1. Take a bath

Nothing beats a nice relaxing bath after a tough day and warm water will always help sooth sore muscles, especially if you add a handful of relaxing Epsom salts or a lux bath oil. But for maximum recovery you need to get out of your comfort zone. A great option for muscle recovery is a hot/cold or contrast bath, alternating water temperatures every couple of minutes, which opens blood vessels more and aids a faster recovery. However, if you really want to put your all in to recovery you need to brave the cold. Ice baths are thought to constrict blood vessels and reduce swelling and tissue breakdown after the trauma of a tough workout. Yep, ice baths aren’t always the most pleasant experience, but they will help you recover faster!

2. Use a foam roller

We know you’ve eyed up that foam roller up in the gym but never quite got around to using it. Well now it’s time for that to change! Foam rolling can be a great way to reduce muscle soreness as it helps increase circulation and flush out toxins that accumulate in your muscles during a workout. Think of it as a DIY sports massage, but without the cost! Grab a foam roller (we like one with a raised texture to really get in to those tight areas) and if you hit a sore spot hold it here for 15 to 30 seconds – you found the ouchie that needs attention! We aren’t going to lie, foam rolling can be less than comfortable, but you only need five to 10 minutes on a regular basis to see the benefits.

3. Do active recovery

Sorry to disappoint you, but putting your feet up and watching TV isn’t always the best way to recover from a tough workout! Active recovery is all about using you training off days to do something a little less intense but that still gets you moving, say a gentle swim, stroll or leisurely bike ride. It’s a nice easy workout that keeps your muscles in motion so they don’t get too stiff and your mood lifted when you’re a little more sore than you’d like to be. A word of warning, don’t overdo it when it comes to active recovery – it’s supposed to be easy, so just enjoy doing something fun and relaxing.

4. Stretch it out

After a tough session it can be so tempting to crash, but before you do make sure you make time to stretch out your muscles. Stretching increases oxygen flow to your muscles and helps to speed up recovery and ultimately relieve those aches and pains. Stretching soon after your workout (and before your muscles become stiff) will also help your muscles become more pliable and flexible, increasing your condition and range of motion over time. There are loads of options when it comes to getting your stretch on and you definitely don’t have to stick to a basic routine, think about mixing things up with yoga or Pilates to keep things interesting.

5. Pack in protein

After a tough workout your muscles crave protein to help them repair, recover and grow stronger. Whether you choose to use supplements like shakes or bars, or more natural sources like fish, lean meats, nuts or quinoa, getting in a protein hit within 20 minutes of finishing your session can help you recover that little bit faster.