Muscle Soreness

How To Get Rid of Muscle Soreness After A Hard Run

  • February 4, 2022
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Cardio and exercising are essential for a healthy body. However, if you have just adopted a running routine or increased the intensity. You may experience muscle soreness, the side effect of intense exercise or hard running. Although, it takes 24-48 hours to get normal in usual cases but may last long if avoided or not taken care of. Here in this blog, we got the tips for dealing with muscle soreness you may use to get quick relief. 

How To Get Rid Of Sore Muscles?

You may get instant relief or perhaps take a couple of days depending upon your body functionality. 

1. Gentle Stretching

Remember your trainer always instructs you to stretch. Well, It is scientifically proven that stretching before and after exercise is important to reduce muscle soreness. Also, it prevents future back pain and improves blood circulation.

Gentle Stretching

2. Stay Hydrated

If you are not drinking enough water, you are likely to have more cramps and muscle soreness. Water controls your body temperature, converts nutrients to energy and loosen your joints. Hence, you must take care of hydration.

3. Warm-Up

It is essential to get to a stage of running before actually running, i.e. warming up. Since we are talking about running, stretching is less helpful here. You must try warming up your body by a jog, brisk walk, cycling, rope jumping, etc.


4. Muscle Massage

It sounds like a luxury, but if you can spare some time and afford the massage fee. You should book a sports massage. It will offer more than just relief to muscles. If not affordable, give yourself a hand massage with warm oil. You can use massage tools too.

5. Use Proper Technique

More often, people run while looking downwards. It puts pressure on our necks making it difficult to run and leading to neck and back strains. To avoid such pain, you must work on your posture while running. Keep your back straight, face up and shoulders broad.

Use Proper Technique

6. Take Rest

Well, rest can heal many internal wounds and injuries such as muscle soreness. Take rest for a while but do not get into an immobilisation stage, it will harm you later. Keep a hot bag in the affected area and sleep for a while.

7. Take An Ice Bath

Advice: Do not try to attempt this in winter and if ill. 

Ice helps in speedy recovery. It reduces the soreness after a run. If not exactly the ice bath, go swimming in cold water. It will work similarly to reduce muscle soreness. Or else, use an ice pack or ice gel on the affected area. 

Make sure you do not stay in contact with ice for more than 10-15 minutes. Even if you feel uncomfortable before, do not stretch the duration.

Take An Ice Bath

8. Apply OTC Gel Or Cream

OTC (over-the-counter) gel or cream are made especially for muscle relaxation. It blocks the production of body chemicals that increases inflammation, pain and tiredness. These are non-prescribed gels or creams which you can easily get from any pharmacy. 

9. Eat Correct

Post-run you must eat as quickly as you can. Studies have shown that muscles are more responsive to making glycogen within a few hours after exercise or cardio (running). If you eat soon after exercise, you are less likely to get muscle soreness or stiffness. 

Keep the food in a 1 to 3 proportion of protein to carbs. Such as protein bars, power bars, peanut butter, a banana and yoghurt, or any fruit and yoghurt smoothie. If you feel you can not digest anything solid after a hard run, drink chocolate milk.

Eat Correct

10. Do Not Skip The Exercise

Muscle soreness is not a big deal. It will come and go many times. Do not skip your workout or alter your running routine because of it. The reason is, whenever you restart, you will face soreness. Moreover, improved blood circulation due to exercise will help reduce the recovery period.

11. Try Alternatives

If you are not feeling like going for another run the next day, at least do not stay on the bed. Try other exercises such as yoga or stretching. The idea is to keep your body in the mobilisation stage so you do not experience muscle soreness once you restart your workout or running routine.

Try Alternatives

12. Talk To Your Trainer

Gym trainers or sports coaches know bodies more than you do. They would be the best go-to option if you are unsure what to do after a hard run. Moreover, they must have seen the intensity of your run, they will suggest to you the best ways to get relief from muscle soreness or they may prevent their occurrence too.

13. Speak To The Doctor

If you experience muscle soreness or stiffness for about seven days or the pain gets worse. It is high time you visit a doctor. It could be an internal injury that may need medical treatment.

Speak To The Doctor

The Final Words

Muscle soreness is usual, do not panic if you are struggling with the same. Just apply an ice pack or use OTC cream or gel on the affected area. Also, stay hydrated and do pre & post-workout stretching to avoid soreness. Run in the right posture, eat correctly and take the required rest. Do not skip the workout or at least do an easy alternative. Follow these tips to get rid of muscle soreness and let us know in the comment section how well they worked for you.