After an intense workout, your muscles are likely feeling a little beat up. That’s understandable—you just worked to build and strengthen them. Fortunately, once your muscles start to relax after your workout, things get easier. The relaxation phase post-workout is called the post-acute response (or the recovery phase). And it’s going to make it a lot easier for you to work toward future workouts.
In this article, we’ll discuss why muscles relax after exercise, how to induce muscle relaxation in your body so that you don’t feel sore the next time you get into the gym, and several different relaxation techniques that you can use at home to help relieve muscle soreness and tension more quickly after your workout.
Why do muscles get tired after an intense workout?
Exercising causes microscopic tears in your muscles’ fibers, which is why they become fatigued. When this happens, they have a reduced capacity to contract. This is normal; it’s what happens when you push your muscles to the limit. But if you don’t allow your body to recover, you can permanently damage the muscle fibers.
Worse, studies have shown that people who are unfit can even develop a muscle-wasting condition called sarcopenia. This happens because muscle damage isn’t repaired, and the result is a weakened body. Studies have also found a link between stiffness and tired muscles. This happens because when you fatigue muscles, you get a reduction in joint flexibility. This stiffness can persist as long as a week after your workout is over.
How can you relax your muscles after an intense workout?
1. Stretching- your best post-workout therapy
When we work on our physical fitness, one of the most important aspects is to keep our muscles active after an intense workout. Stretching exercises are a great way to do this.
Not only will stretching help you keep your muscles limber and ready for activity, but it can also have a significant impact on your performance as well. When you’re able to get into positions that target specific muscle groups, you give them the chance to rest and repair so they can perform at their best next time.
2. Warm bath
If you’re feeling a bit sore and soreness is preventing you from doing your usual activities, a warm bath may be just what you need. Taking a warm bath not only feels amazing, it can also help to relieve muscle pain. The heat and liquid therapy will loosen up the muscles, making them more flexible and easier to move. This is a great way to ease muscle pain and get back to your regular routine as quickly as possible.
A warm bath can be a great way to relieve muscle pain and tension. Just fill a bathtub with warm water and add a few drops of lavender oil or eucalyptus oil. Let the bath soak you for about 20 minutes, and you’ll feel the tension in your muscles start to release.
3. Hydration- Your body’s primary requirement
Another way to relieve muscle tension is to make sure you stay hydrated. Staying properly hydrated will help to prevent cramps, which tend to happen when your muscles are too tense.
Dehydration is among your worst enemies in recovering your muscles. Because, water is required to clean out injured muscle. It is very important to drink water after every 15-30 minutes of workouts. Skipping this step will cause you severe pain that will persist longer.
Let me tell you a trick to help you with dehydration; Try this. Before and after your workout, step on a scale. Have you lost calories? For every kilo you lose, consume 4 glasses of water.
4. Foam rolling
If you’re looking for a way to relieve muscle soreness and pain, foam rolling is one among the best options. Foam rolling is a simple technique that can be done at home, and it’s a great way to reduce inflammation and improve your muscle recovery.
To do foam rolling, you’ll need some foam (either in a ball or snake form), and some massage oil or lotion. You’ll also need some space to roll – a flat surface will work best.
To perform the exercise, you’ll start by lying down on your back with your legs bent at the knee, and your feet flat on the floor. You’ll then roll the foam ball or snake along your calves, hamstring, and gluteus maximus (the largest and most powerful butt muscles). You can also roll it along your spine, using gentle pressure to help relieve tension and pain.
This exercise is simple but effective, and it can be a great way to reduce muscle soreness and pain. If you’re struggling with muscle pain or inflammation, foam rolling may be the solution you’re looking for.
5. Get a healing massage
If you have sore muscles that aren’t painful or spasming, then you can try a massage. According to experts, this could reduce muscular tension, increase blood flow, and extend the movement range in your joints. It’s also a fantastic mood enhancer.
The finest massage for tired muscles is a mild one. Choose a gentle massage, such as a Swedish massage, which according to experts is more effective for healing than a deep-tissue massage.
Post-workout food you can eat to maintain a calorie surplus
Here is a quick list of food you can consume to relax your muscles after an intense workout.
- Fresh fruit juice
- Fatty fish
- Beet juice
- Whey protein shakes
A well-known workout place having locations all throughout the nation is SLAM Fitness, which has its headquarters in Chennai. SLAM Fitness offers certified specialists that assist in training each individual in accordance with their fitness level and goals at its many fitness studios located throughout the city. You can check out the excellent offers they are currently offering here.
Stretching is an important part of fitness and should be done after you’re done working out. However, there are also a few things you can do at home to relieve your muscles and relax them after an intense workout.
These include icing your muscles, massaging them, and trying to relax your face and other muscles. Stretching your muscles will keep them from getting too tight and can help reduce the risk of injury, so make sure to do it after each workout.
1. How do you release tension in your body?
- Step outdoors and go for a walk
- Watch something funny.
- Write that down
- Reduce your caffeine intake
- Listen to music
2. What are three relaxation techniques?
- Breathing deeply.
- Meditation & Yoga.
- Art and music therapy.
3. What causes constant muscle tension?
Stress, bad posture, and excessive muscle use are the three major reasons why muscles gets stressed all the time.
4. How to stop overthinking?
- Practising gratitude
- Breaking a pattern of overthinking
- Distracting yourself when required
- Trying to find happiness in little things