Muscle soreness plagues everyone– from those who are new to or restarting exercise to those who are serious athletes. Delayed onset muscle soreness (DOMS) is the technical name for the painful muscle inflammation that makes walking, sitting, and standing hard after intense exercise. DOMS can range from irritating to a genuine deterrent, affecting everyone on the exercise spectrum. When you work out, there is muscle inflammation and minor damage to the muscles and connective tissues, leading to feeling sore after a long workout or hike. This damage and inflammation are normal, temporary, and part of building stronger muscles, tendons, and ligaments. However, it can persist and be quite painful. Those new to exercising or returning are most at risk of DOMS keeping them from continuing their exercise, which makes ways to naturally reduce muscle inflammation essential.
Harness the power of healing herbs, vitamins, and functional foods with anti-inflammatory gummies. Gummies are easier to take than pills, liquids, or capsules, plus they taste way better! And gummies absorb easily, meaning you get more goodness from anti-inflammatory gummies. Here are four gummies that may help with muscle inflammation after your next workout!
1. Ginger and Turmeric
Ginger and turmeric roots are potent anti-inflammatory herbs, increasing their efficacy and power when combined. Studies have shown that gingerol, one of ginger’s active components, is anti-inflammatory. Gingerol was also shown to increase lactate efflux, which may reduce muscle inflammation.
Turmeric’s effect on muscle soreness has also been studied, and it was found to be effective at reducing muscle inflammation. One of the active components of turmeric, curcumin, is a polyphenol with a powerful anti-inflammatory effect. Several studies have explored curcumin and post-exercise soreness and found it effective.
Try both of these fantastic herbs after your next workout with the Golden Glow Gummy!
2. Branch Chain Amino Acids (BCAA)
BCAAs are a popular workout supplement, and with good reason. BCAAs are essential amino acids that your body uses to grow muscles, soothe muscle inflammation, and reduce exercise fatigue. BCAAs help your muscles recover after a workout, making them less sore or sore for less time. BCAAs also keep proteins from breaking down in exercise and decrease creatine kinase levels associated with muscle damage.
The Recover gummy has BCAA, glucose, herbs, and vitamins and is designed to support you after your workout.
This may surprise you! Caffeine reduces pain during intense workouts and is effective at reducing post-exercise muscle soreness. One study found that taking caffeine before an intense workout significantly reduced soreness after the exercise. Researchers are excited about the possibility of people being able to exercise more often by taking caffeine.
Enhance your whole workout with the Mocca Shot energy gummy. One gummy has 100mg of caffeine and performance boosters like the herb ginkgo biloba, improving your focus.
4. Apple Cider Vinegar (ACV)
Many people love ACV for many reasons, including how it helps with muscle inflammation. ACV is so effective at helping with post-exercise soreness because it contains BCAAs. So, not only will ACV help you after your workout, it can improve your performance during exercise. ACV also has a positive impact on blood glucose and lactate production. Blood glucose is increased, providing more energy for your muscles, while lactate production is suppressed.
Make taking ACV for your next workout easy with these anti-inflammatory ACV gummies!
Exercises and Stretching
One cure for exercise soreness is more exercise. That’s right. This study found that exercising while you are sore from exercise has an analgesic, or pain relieving, effect. It is, however, temporary. Try keeping the exercises gentle and consider focusing on less sore muscle groups. Stretching also offers relief from feeling sore after a workout and makes a great combination with gentle exercise.
Magnesium is a mineral that helps your muscles relax and can be quite helpful for post-exercise soreness.
You can take magnesium supplements every day or when you work out. Magnesium comes in capsules, pills, tablets, and powders. For example, taking a magnesium powder in water after your workout will help with DOMS.
2. Creams and Sprays
Get the magnesium right to your sore muscles with magnesium creams and sprays. Sometimes people feel a tingle after applying magnesium to their skin, but it will pass.
3. Epsom Salts
Take advantage of heat and magnesium with a hot Epsom salt bath.
Ice and Heat
Many people use ice baths and other cold therapy types like tanks to soothe muscle inflammation. Improvised ice baths in a tub or sink work well, as do cold showers, or LaStone therapy, if you have a therapist near you. Some gyms have cold plunge tanks that can be used after a workout. However, simple gel ice packs are a solid, popular option. Use an ice pack covered with a cloth on the affected area for 10-15 minutes every 3-4 hours. Many fitness professionals recommend alternating between heat and cold for optimal recovery. Try alternating ten minutes of heat from a heating pad with ten minutes of cold from an ice pack.