Most runners experience muscle soreness at one point or another. It is common to experience soreness some 24 to 48 hours after running, especially if you are new to running or are increasing your distance and intensity of the run. The soreness usually disappears on its own after a few days, but there are a few things you can do to speed up the process.
After you complete your routine, you’ll want to stretch for 10 to 15 minutes. Focus on your legs, calves, hips, quads, or any other muscle group that might feel tight after a run.
Many experienced runners use ice baths to reduce the soreness. You can also swim in cold water to speed up the recovery, especially if you can’t tolerate a 15-minute ice bath. Use ice packs on sore muscles. All you need to do is apply the bag for about 15 minutes.
Immediately after running, replenish your energy with carbs and protein as it will minimize the stiffness and soreness you might later experience. You might eat a nutrition or power bar to replenish these nutrients. You can also get it by drinking a protein shake, having a banana with yogurt, or a bagel with peanut butter.
If you are sore, don’t take off from exercise. It might make your recovery longer. Avoid sitting for long periods as this can cause more stiffness. Physical activity works best so go for a bike ride or a brisk walk.
Always do 5 to 10 minutes of stretching before you work out or run. If you are experiencing soreness, do the warm-up and then do some easy stretches. Ease into the run slowly.
Consider making use of quality and reputable products such as Hemp Mountain CBD. CBD oil relaxes all of your muscles and can help restore full functionality so you can continue to exercise. Remember, CBD oil does not have the dizzying effect of marijuana or HTC, so you can take it safely, without it affecting your sports performance.
Yoga is relaxing, and it is a great activity after a hard run. Keep your yoga routine easy and work through the stretches and poses, but don’t do an intensive yoga class.
A relaxing massage can also ease the pain, so book a sports massage, but if you don’t have the money or the time do a simple massage of your legs.
It is perfectly normal to experience some soreness if you are running, as your body gets used to the extra activity. But if your pain lasts more than a week or starts to get worse, check with a medical professional to make sure you don’t have an injury.
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