During training with a serious physical load, the muscle fibers are damaged. Microtraumas cause inflammation, which reaches its peak 24–72 hours after the workout, depending on the severity of the damage.

In addition, muscle pain results from the accumulation of metabolic products. These primarily include free radicals and hydrogen ions. They are formed in large quantities in physically unprepared people, especially during their first workouts.

How to Get Rid of Muscle Pain
1. Coffee and cherry juice
Researchers at the University of Georgia found that taking caffeine an hour before a workout with maximum effort reduces muscle pain by 48%. However, the study involved only women who didn’t drink a lot of coffee in everyday life. Therefore, it is impossible to say for sure whether this method will help coffee lovers.

After a hard workout, it is better to drink cherry juice. Cherry juice contains antioxidants and anthocyanins, which reduce inflammation and muscle pain after a workout. However, it will provide the most benefits to people who train in the evenings. That’s because cherry juice contains melatonin, which helps you fall asleep faster.

What to do
-Drink coffee before a workout if you are not a coffee lover.
-Drink cherry juice or eat cherries after exercise.

3. Supplements: BCAA and Taurine
A study in 2010 showed that taking isoleucine, leucine, and valine before exercise significantly reduced muscle pain and weakness for 48 hours after exercise.

Taurine can also help, it has an anti-inflammatory effect and reduces oxidative stress. Taking 2 g of taurine and 3.2 g of BCAA three times a day for two weeks reduces inflammation after exercise. And this is evidenced not only by the sensations of athletes but by biochemical markers.

What to do
- Take BCAAs as recommended by the manufacturer or your trainer.
- Try to combine BCAA and taurine. But keep in mind that the effect will be noticeable after at least two weeks.

4. Massage
Massage can also help reduce muscle pain. Thirty minutes of massage, two hours after exercise can reduce the delayed muscle pain, the amount of creatine kinase (an enzyme whose level rises in response to injuries) and cortisol.

The most effective ways to deal with muscle pain: fluid intake, massage, and sauna. You can use a manual massage. Lymphatic drainage massage is equally effective. 20 minutes of this massage two hours after exercise can significantly reduce muscle pain after 48 hours of exercise.

What to do
- Roll out the painful muscles on a massage roller or with a tennis ball. Give each muscle at least two minutes.
- Go for a lymphatic drainage massage or do it yourself.

4. Cold or heat
Athletes often take ice baths to reduce inflammation after exercise. However, scientific data has not confirmed the benefit of this method.

Heat is better suited for reducing muscle pain after physical loads. Perhaps this is due to its ability to improve blood circulation. In order to quickly cope with the post-loading myalgia, it is necessary to restore blood circulation in the muscles, which in turn will eliminate stagnant metabolic products. You can also try a contrast shower, it significantly reduces the pain after exercise.

What to do
- Immediately after training or after coming home, use a warming plaster or a wet compress.
- When the muscles are sick, spread the analgesic cream with menthol.
- Take a cold shower to ease the pain.

Author's Bio: 

I am Amelia Grant, journalist, and blogger. I think that information is a great force that is able to change people’s lives for the better. That is why I feel a strong intention to share useful and important things about health self-care, wellness and other advice that may be helpful for people. Being an enthusiast of a healthy lifestyle that keeps improving my life, I wish the same for everyone.