Get a foam roller to massage your own muscles if you cannot get a friend to help. Simply use your body weight to roll the tube over the affected area.
Deepen your stretch as you loosen up, pushing yourself a little farther with each breath.
Heat will help with the pain, but it will not help heal your muscles. [2] X Research source
Never apply ice directly to the skin or for more than 20 minutes, as this can cause frost-bite. Ice baths, found in most professional athletic training rooms, are a fantastic way to ice multiple muscles at once.
If you are really sore, simply raise your arms over your head and breathe deeply for 1-2 minutes, lightly bending and twisting to stretch.
Some common OTC painkillers are acetaminophen (Tylenol) or an NSAID (nonsteroidal anti-inflammatory drug) like Advil, Motrin, or Aleve.
Do not return to exercise if it causes pain, as this could be the sign of an injury.
Jog lightly for 10-15 minutes. Jump, skip, shuffle, or high-step for 5-10 minutes to activate specific muscles. Swing your arms in small circles at your sides, gradually getting larger. Do 10-20 lunges, push-ups.
Stop stretching if you feel pain–stretching should never hurt. Focus on the muscles you are going to work out. If you’re going to run, stretch your quads and hamstring. If you’re lifting then stretch your arms, shoulders, and back.
Always drink plenty of water with supplements.
Salmon Flax and chia seeds Avocados Walnuts[9] X Research source [10] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Changes in workout intensity. Starting to work out after long periods on inactivity. New exercises or working new muscle groups.
