Quickly reduce post-workout pain with apple cider vinegar and ice
Pay attention to your workout intensity
Pay attention to your diet
Don’t rest too long if you’re new to exercise
Massage
Hot bath
After the first workouts or new exercises, post-workout pain begins to make us feel uncomfortable, this is called useful pain. You only need a few treatments to immediately reduce muscle pain and start conquering the exercise again.
Quickly reduce post-workout pain with apple cider vinegar and ice
Another very effective method is to use a piece of cloth soaked in fermented apple cider vinegar to cover the painful muscle area and leave it for 20 minutes. Repeat every 4 hours for more effective pain relief. Applying ice and taking a warm and cold bath can also help relieve pain. You should alternate between hot and cold water every 30 seconds on the painful muscle area.
Pay attention to the intensity of your workout
If you are new to the gym, you should exercise 30 minutes/day, 6 days/week for the first 3 months. You should take a day off to let your muscles stretch and not get tired due to continuous vigorous exercise. From 3-6 months, you can increase it to 1 hour/day, and from 6-12 months to 1 hour and 30 minutes. Those who have been exercising for 1-2 years should exercise at least 1.5-2 hours/day and 3-4 days/week. You should not exercise too much if you are not a bodybuilder or intend to compete.
If you are new to the gym, you should only do 3-4 sets of each exercise, each set of 10-12 beats, with a 3-4 minute break between each set. It is best for 3 people to practice alternately. If you exercise for longer, you can do 5-6 sets or, depending on the type of muscle you are working out for, 7-8 sets or more. But remember that the abdominal muscles are only allowed to rest for 30-45 seconds between sets because this is the muscle that cools down the most easily. Even if you have abs, your abdominal muscles are not necessarily strong. It may be because you are too thin that the muscles are easy to gain.
Post-workout pain
Pay attention to your diet
Paying attention to your diet is also an important factor. Complex carbohydrates and protein-rich foods should also be included in your post-workout meals. Poultry or fish, green vegetables or potatoes, brown rice, and whole-wheat bread are some typical dishes. Good fats in foods containing fatty acids should also be included in your menu.
Don’t rest too long if you are new to exercise
Newcomers should not rest for at least the first 3 days to 1 week. This is an important stage because it begins to awaken your latent muscles and must be stimulated continuously. The first session may make you feel very sore and want to give up, but try hard because although it really hurts, the second day of practice will be better and you should practice a little lighter. If the pain is too much, you should apply pain-relieving cream or Salonpas pain-relieving patches, which are available at pharmacies.
Massage
Massage is a quick way to relieve pain and at the same time bring a feeling of comfort. Both sports massage and relaxation massage are equally effective. In addition, stretching exercises or yoga also help reduce muscle tension and swelling.
Post-workout pain relief massage
Hot bath
Heat helps relax your muscles and promote their recovery after a workout. Therefore, after a workout, there is nothing more comfortable and better than soaking in warm water. To prevent muscle soreness, you can also take an effervescent aspirin. Finishing a cold bath helps your muscles to be firm and also promotes blood circulation.