Whether you are training for a marathon or just trying to stay in good shape, running can be hard on your body. If you really push yourself as hard as possible, you can experience severe muscle soreness after a run. However, if you take the time to recover properly after a run, you will feel much better. Here are seven helpful tips for soothing muscle aches after a run:

Get Some Protein

One of the best things you can do for your body after a run is to eat some protein. According to Runner's World, protein helps repair your muscles faster. It is a good idea to eat between 10 and 20 grams of protein after a run. For example, you could eat some whole wheat toast with peanut butter or Greek yogurt. Try to eat a protein packed snack 15 minutes after you finish your run.

Do not Forget to Stretch

If you want to avoid muscle soreness after a run, stretching is imperative. Doing stretches for 10 to 15 minutes will keep your muscles flexible and help you avoid injuries. One of the best stretches to perform after a run is a thigh stretch. NHS Choices recommends holding your left foot behind you and bringing it toward your buttocks. Do the same move with your right foot. If you are having trouble keeping your balance, put your hand against a wall.

Take an Ice Bath

The idea of an ice bath might sound unpleasant, but it can actually do wonders for sore muscles. Run cold water in your bathtub and fill it with ice. Active Magazine recommends keeping the water temperature between 54 and 60 degrees. Submerging your body in this water for six to eight minutes should be enough to soothe muscle soreness. If your toes get really cold, think about buying some booties, which are made from wetsuit material.

Drink Water

Drinking water is a must after you get done with a hard run. Hydrating your body will replace the fluids you lost, preventing muscle soreness. Try to drink at least one glass of water right after you finish your run. If you get bored with the taste of plain water, just add a lemon or lime to it.

Get a Massage

It may not always be possible to get a massage after a run, but receiving them even occasionally can be a big help. Lie down and ask a close friend or family member to massage areas on your body that feel sore. If he or she gently massages the area in circular motions for about 15 minutes, you should feel much better afterward.

Consider Compression Garments

If you tend to get very sore after every run, you should consider wearing compression garments. These garments can help damaged muscles recover faster, helping you feel better sooner. Wearing compression garments might feel a little strange at first, but you will get used to them.

Take Anti-Inflammatory Medication

Although you do not want to take it too often, anti-inflammatory medication can make a big difference in your sore muscles. If you take two ibuprofen tablets, for example, after your run, they can reduce some of the inflammation in your muscles and relieve pain.

You do not have to suffer after every run. If you follow these helpful tips, you can soothe muscles and feel like a million bucks. However, if you still struggle with soreness all the time, you should make an appointment with a chiropractor soon. He or she will determine if you have an injury or not and suggest other ways to deal with muscle aches. If you're training for a marathon, customized chiropractic treatment throughout your training season can be a valuable asset as well.