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7 Little Known Sore Muscle Remedies

7 Little Known Sore Muscle Remedies

Following a rigorous workout, the feeling of sore, fiercely used muscles presents a pretty great sense of accomplishment. There’s really no better way to own that feeling than slipping into bed for a well deserved, regenerative sleep. A serious workout, such as HITT, leaves your muscles aching and raw, a feeling that stays with you all day. The pain can often be so bad that training on subsequent days is simply out of the question. Even if you take the proper steps prior to and after a workout, you can still suffer from intense muscle pain. Maybe hindsight is 20/ 20 but that doesn’t help now. So, what can you do?

List of Sore Muscle Remedies

1. Persevere

Your muscles can experience soreness simply from using them normally and not in any intense way. When achy, tired muscles become a nag, combat the pain with some exercise. Starting out, muscles might feel extra-achy, like they don’t want to go on. Weary muscles will often resist a workout at first but once you get into it, they usually loosen up and the ache disappears after a few minutes of brisk movement. Keep in mind that if muscles are sore from an intense bout of prior exercise, you should really go easy on them or you can easily pull or strain one or more muscles with inaccurate movements.

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2. A Hot Soak

Taking the time to soak your tired or overused muscles in an extremely warm bath for 30-40 minutes accomplishes wonders for loosening up and relaxing the mind and body completely, creating an overall sync. While your muscles are stagnant and relaxed in the hot bath, the heat has the chance to offer some deep therapy. After a full soak, and perhaps even some gentle stretching while in the tub, getting out will feel so much easier then getting in.

3. Ice the Pain

Swelling is one of the key reasons muscles throw off intense pain and discomfort. Swelling is a renowned part of the muscle repair process, which can be undermined if you hit the gym again too hard and don’t allow for some recovery time. Icing the muscle, or muscles, can be the key to bringing down the swelling and relieving the relentless burn. This technique can accelerate muscle recovery and manage discomfort, simultaneously making the next day more manageable whether you’re working or working out.

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4. Heat the Ache

Where ice packs or baths combat inflammation and swelling, heat works to alleviate the pain directly. Over-the-counter heat rubs (like Tiger Balm and Deep Rub) offer relief through penetrating warmth, getting the blood moving to your overworked muscles. This helps to make them more limber and loose. Rubs can pump oxygen into tissues and dilate blood vessels, relaxing an overtaxed body.

5. Work Through the Pain

The well-known term “hair of the dog” is most often used in reference to hangovers but it also perfectly describes how a moderate workout can aid in recovery after intense exercise. Don’t jump back into anything intense. Take an easy and slow approach, indulging your muscles in some deep recovery with a relaxing yoga workout (where the stretching can also help immensely with the pain) or other light exercise that gets your blood moving at an easy speed and intensity.

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6. Repair with Massage

A soothing massage can be just what the doctor ordered for sore muscles. A.R.T., or Active Release Technique, is a massage treatment you can use to treat tired, stiff muscles and loosen them up by working on individual tissues and in between them too. Stretching during a massage can also do wonders. Forget deep-tissue massages and focus on a gentle rub instead. This can ease inflammation and relax tight muscles.

7. Embrace Your Mate

Curling up for a cuddle with your mate releases the “feel- good hormone,” also known as oxytocin, into the brain. Oxytocin aids in muscle repair, stabilizing blood sugar levels, decreasing discomfort, and ultimately repairing sore bodies. Cuddling can increase serotonin levels, release endorphins, and pump up energy via the body’s reserved fat which helps with muscle repair.

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If these sore muscle remedies didn’t get the job done, there is a chance that the pain is due to injuries. Keep in mind that muscle pains from exercising usually don’t last longer than a week. So, if the pain just won’t go away, seek a doctor.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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