According to the CDC, only about 23% of Americans actually get the amount of exercise that is recommended.

If you are part of that small population that actually gets in a good workout, you may notice that your muscles are sore afterward.

This doesn’t mean that you have to stop working out or get discouraged.

If you’re feeling less than stellar after a heavy workout, keep reading to find out how to get rid of muscle soreness through natural means.

1. Heat and Cold

If you are having problems with sore muscles, one of the easiest solutions is to use a heating pad or an ice pack.

Using hot or cold compresses can help soothe your muscles and ease joint pain as well.

You should use heat when you need to increase blood flow to the affected area. This is great for relaxing sore muscles and decreasing pain.

You can use cold treatments if you need to help reduce the inflammation of or numb an area that aches.

For the best results, you should alternate between the two.

2. Eat Anti-Inflammatory Foods

Watching what you eat can also help.

More research is needed, but some evidence says that if you eat foods in antioxidants, it can help reduce some inflammation and pain.

If you want to use these foods, you can add foods like pineapple, ginger, and watermelon to your diet.

3. Take Some Natural Supplements

Natural supplements can also be a great way to help reduce some soreness and pain.

Curcumin is found in turmeric and is also high in antioxidants.

You can also try fish oil or some other omega-3 fatty acids.

4. Foam Roll or Massage

Sometimes using a foam roller or getting a massage can also help.

Research has shown that foam rolling can help relieve delayed onset muscle soreness. It can also help stretch you out to improve your flexibility as well.

Foam rollers are cheap and easy to use. To use it, place the roller on the floor underneath the sore muscles. Then roll the muscle (with some pressure) onto the foam.

If you still aren’t sure how to use it, there are all kinds of videos online to help you figure it out.

5. Get a Topical Prescription

If none of the other remedies work, you could also get a topical prescription.

You should talk to your doctor and see what they recommend for it. The anti-inflammatory creams are normally prescribed in an oral form for rheumatoid arthritis.

However, applying it directly to the sore muscles can help ease some of the pain and soreness.

If you don’t want to get a prescription topical, you could also check out this CBD muscle rub.

Learn More About How to Get Rid of Muscle Soreness

Figuring out how to get rid of muscle soreness can be challenging, but these tips should help.

If your muscles are still sore after a workout, you should consider lessening the strength or intensity of your workout.

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