A common misconception we all have is that sore muscles are a sign of a good workout, and its proof that you are getting fit and just had a great workout. But the truth is that sore muscles and workout quality don’t go hand in hand. It usually just means that you pushed yourself too hard or that you’re doing new exercises.

When you exercise intensely, that can cause micro-tears in your muscle tissue, which leads to delayed onset muscle soreness. This typically develops 12 to 24 hours after a tough workout, and can linger two or three days.
Follow these tips to help you help you get rid of that muscle soreness.

1. Stretch.
Stretching helps after a good workout. When you train, you contract your muscles, and the muscle fibers get shorter. Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery.
For a study, researchers asked 20 women to perform shoulder exercises. Two days later, the women received a 10-minute massage on one shoulder and performed 10 minutes of exercise (a lighter intensity version of the original moves) on the other. Turns out, participants felt equal amounts of relief in both shoulders.
So you get the same effect you from getting a massage and stretching.

2. Hot Shower.
Warm temps can increase blood flow to sore muscles. So take a very warm or hot shower, or if the pain is isolated, apply heat directly to the spot that’s giving you trouble.

3. Eat a balanced meal.
Eat a balanced meal for quicker recovery. You want to make sure to get enough healthy proteins, carbohydrates, and fats, all which play important roles in repairing and maintaining muscles, and warding off sore muscles. Taking foods rich in Omega-3s such as salmon, spinach, and nuts—may help boost circulation to sore muscles while also reducing inflammation.

4. Foam Rollers.
Try and get a foam roller. It can save you a lot of money than what you’d pay for getting a good massage. If you can’t get one around you, you can always order online. Foam rollers are Similar to massages, foam rollers increase blood flow to your muscles through applied pressure—but without the hefty price tag, says Edelstein. And since you decide which muscles you work, you can make sure to focus on the areas that need the most

5. Know your Limits.
There is a growing amount of evidence that suggests moderate- to high-intensity exercise performed for more than 90 minutes can negatively impact your health. When you constantly push your body to its limit, your performance can suffer. Your health may also deteriorate, and you can seriously injure yourself. When it comes to exercise, managing the intensity and time of your workouts and your recovery can help you stay fit and well.

Source: http://www.geneith.com/2018/04/soothe-sore-muscles.html