Strength training is a key component of wrestling, whether you’re a hobbyist or strive to become a professional. As a result, you may notice muscle aches and discomfort every so often, which are normal and typically easy to relieve. Here’s more information about how to soothe sore muscles after your lessons.

4 Ways Wrestlers Can Relieve Achy Muscles

1. Stay Hydrated

Dehydration is linked to muscle soreness and usually occurs as a result of exercising in hot and humid environments. Aim to consume 2.7 to 3.7 ounces of water per day to replenish lost fluids. Make sure you rehydrate after wrestling practice to cool down your muscles and relieve tension.

2. Apply Ice & Heat

A cold compress will manage strains and tendon irritation by numbing the muscle or tissue. A warm one will ease muscle spasms and stiffness by increasing blood flow to the problem areas. If you’re feeling achy after wrestling, alternate between ice packs and heating pads for 20-minute intervals, and wrap them in a paper towel so that the extreme temperatures don’t make direct contact with your skin.

3. Do Light Stretches

When muscles contract, their fibers shorten, which is why you may notice tightness, soreness, and cramps after a workout. Do light stretches, such as side bends and seated forward folds, after wrestling lessons to reduce soreness and prevent it from recurring.

4. Eat More Protein

Since protein helps muscles recover after strenuous physical activity, incorporate this nutrient into your post-practice diet by eating more fish, seeds, eggs, nuts, and beans. To give your body an extra boost of this essential amino acid, take a supplement after intense wrestling matches and tournaments.

The team at Hawaii Wrestling Academy in Aiea focuses on the longevity of their students’ athletic careers. Their USA Wrestling certified coaches will ensure you safely push your body’s limits to help you achieve strong stances and clean form. Enthusiasts ages four and up can learn folk- and freestyle as well as Greco-Roman wrestling, and adults can participate in open mat on Fridays. View their practice schedule online, or call (808) 381-3048 to inquire about enrollment.