Fitness

9 Ways to Soothe Muscle Soreness -- Fast

Feeling the burn post-workout? These tips will help you get rid of sore muscles so you can get back to the gym

by Allie Flinn | COMMENT

PHOTO 7/11

Load Up on Omega-3s The tip: Take 1.8 grams of fish oil per day (that's 324 milligrams EPA and 216 milligrams DHA). And don't just take it on the days you're sore -- in order for it to help, you need to be consistent. If you're not a supplement person, like Weintraub, he says to eat salmon or other omega-3 rich fish a few times a week to get the benefits of fish oil plus protein. (Also, note that some forms of fish oil can give you the "fish burps.") Certified personal trainer, best-selling author and ISSA Director of Wellness John Rowley recommends Carlson's The Very Finest Fish Oil. Weintraub adds that omega-3s help support your cell membranes.

Why it works: Fish oil is chock-full of omega-3 fatty acids, which can help alleviate soreness and inflamed muscles, says Rowley. But it's a bit different from the relatively immediate effects of Advil (which is not necessarily recommended). A study in the Clinical Journal of Sports Medicine found that participants who took 1.8 grams of fish oil for 30 days reported less pain, less thigh swelling and greater range of motion in the knee 48 hours after 40 minutes of bench stepping than a placebo group. So make fish oil part of your daily routine.

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