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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 June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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