Whether you went a little too hard at yesterday’s workout or you simply slept with your neck in the wrong position, there’s nothing like muscle tension to put a damper on your day. You aren’t yourself when you’re strained, especially if the pain gets in the way of basic daily tasks such as standing or walking.
If you’re feeling tense, there are a few strategies that can help reduce your pain, relieve your stress, and help you reclaim your comfort. Today, we’re taking a look at eight steps to take.
1. Up Your Protein Intake
If your sore muscles are exercise-related, remember to fuel up on plenty of protein, especially after your workout. Protein repairs and rebuilds the muscle fibers that break down when you’re breaking a sweat. While it won’t offer an instant fix, ensuring your diet has enough protein can help encourage muscle restoration in the days and weeks after an intense gym session.
A few of the best high-protein foods to incorporate include:
- Eggs
- Lean meats
- Oily fish
- Beans
- Nuts and seeds
- Greek yogurt
Instead of slamming a protein shake right before or after your workout, try to gradually include these foods in your daily diet. This way, leg day won’t come as such a shock.
2. Take a Warm Bath
The heat from a warm bath can gently loosen and relax tight muscles. At the same time, it can also reduce any mental tension or anxiety you’re feeling around the pain. To really set the mood, turn the lights down low, light your favorite candles, and put on soft music you love.
You can also add a few scoops of Epsom salt to your bath for even more comfort. When these salts combine with water, they break down into two main components: magnesium and sulfate. As you soak, those nutrients sink into your skin and help your muscles relax.
3. Use a Massage Device
If you’re dealing with back or neck pain, an at-home massage gun can offer a world of relief.
These handheld fitness tools use percussive massage therapy to deliver localized support where you need it the most. While the different settings can vary along with intensity levels, all guns will have a central motor that delivers steady pulses through the head of the device.
Read all instructions carefully before using yours, and start low and slow. You can always amplify the intensity if you need a little more, but you don’t want to jar your muscles too much at the beginning!
4. Visit a Specialist
Sometimes, tight muscles warrant more than just at-home tricks and DIY methods. If your pain is consistent or severe, you may benefit from seeing a specialist, such as the team at Interventional Orthopedics of Washington.
These experts will offer a more targeted approach to your pain, delivering solutions that may include physical therapy, injections, and regenerative treatments such as cellular therapy. You’ll work one-on-one with a therapist who can assess your situation, dive deep into the root cause of your pain, and provide an individualized treatment plan to help you target it.
5. Try Ice or Heat Therapy
If you ask 100 people which approach is best for sore muscles, the answer will probably be split 50/50 between heat and ice. While there might not be a clear winner, either one is worth a shot.
A heating pad can be just as effective as a warm bath, relaxing and softening your muscles so you can stretch and ease the tension. Alternatively, an ice pack can also offer relief. Cold therapy helps slow your circulation, which can reduce pain and inflammation.
Whichever method you choose, time is of the essence. One study found that either of these techniques will work, but the results are best when performed within the first hour after exercise.
6. Slip on Compression Gear
Compression clothing works as its name implies. These articles, which can include shirts, pants, and even socks, are designed to fit snugly on your body, compressing your muscles and speeding up circulation. They also provide an extra layer of cushion and support, which reduces muscle vibration and minimizes force impact.
This clothing can help relieve tight or sore muscles, especially ones related to older injuries or pain. For the best effects, choose pieces that fit on or near the spot where you’re feeling the most discomfort.
7. Use a Foam Roller
Intimidated by the massage gun or don’t want to use it?
A good, old-fashioned foam roller offers a similar level of support. These rollers, which usually look like cylindrical tubes, provide a soothing myofascial release that reduces muscle pain and relieves stiffness. Fascia is the connective tissue that holds your muscles, ligaments, and tendons together.
With continued use, a foam roller may also improve your range of motion, enhance your flexibility, and make your workouts more efficient.
8. Prioritize Sleep
We all know that sleep is when our bodies repair themselves. However, most of us aren’t getting the recommended amount of shut-eye. If your muscles feel tight or sore, this isn’t the time to burn the midnight oil.
Instead, turn in at a good time (preferably after a warm bath!) and make an effort to rest. Turn off your devices, put work away, and participate in a calming ritual that will encourage you to relax.
Not only will you help your muscles grow and recover, but you’ll also improve your pain threshold. When we’re tired, we’re much more sensitive to discomfort!
Relieve Muscle Tension and Keep It Away
Muscle tension can interfere with every part of your day. If yours are feeling stiff or tight, these eight tricks can help you find relief. While many home-based methods can get you back on your feet, you may need the advice and support of a therapist if the pain persists.
Remember to fuel your body with the proper nutrients and sleep it needs to feel its best, especially if you’re working out regularly. For more tips on how to power through and recover from your workouts, check out the tips in our Health section.