5 solutions for sore muscles after workout

-

5 solutions for sore muscles after workout

Sore muscles

Getting sore muscles after the exercise is a good sign that you are getting stronger. Normal aches and pains are only indications that muscles are adjusting to your fitness plan. But sometimes painful muscles may hamper your exercise programs, particularly when you do push-ups or running.

Sore muscles can occur when you do high intensity workouts or try something new in your workout routine.

Muscle pain is induced by micro-tears in the muscles. These tears are typically the result of activity or overexertion of those muscles, sometimes you may see it is related to as DOMS (delayed onset muscle pain). DOMS remain for 12 to 24 hours after action and vanishes within two to three days. Once you allow to recover muscle fiber, the muscles end up stronger than before.

Teaching how to manage painful muscles can help you for your next exercise. So lets discuss how to prevent or mitigate muscle pain, allowing you to train more frequently and keep progressing.

1. Poor posture

Sometimes you try to protect your sore muscle area when you exercise, so that you won't get more pain,  which leads to poor posture. Poor posture puts lot of stress on other body areas.
Exercising with good body posture and technique will work the muscles in balanced manner and reduce the chance of injury.

2. Stretching


Stretching is best natural treatment for sore muscles. Many people stretch before and after workout to prevent sore muscles. But stretching only reduces muscles pain, you may not get complete relief from it.

3. Applying ice


Applying an ice pack to the muscles immediately after exercise or 24 hours later helps in reducing pain. Massage your sore muscles for 10 minutes with ice packs.

4. Foam rolling


It means massaging a muscle on top of a foam roller. It decreases muscle pain and improve muscle strength recovery.

5. Acupuncture


Acupuncture after workout helps to reduce muscle pain.

Apart from all the above solutions, you need to keep yourself hydrated before, during and after workout. This is because dehydration is also one of the reason for muscle soreness. 
If our soreness last for a week or if it is unbearable then you need to consult your doctor.






Please comment if you life this article. Your feedback is valuable to me.



Comments

Post a Comment

Popular posts from this blog

Best Time of the day to drink water

-
Image
Best Time of the day to drink water True saying " Water is not the source of life. It is life ", " Water runs life ". Just like car needs oil to work properly our body needs water so that it can function properly. One can stay without food but not without water. Well we all know that we have to drink at least eight to nine glasses of water daily and we also know the benefits of drinking water. We always keep water bottle or water jug near us so that we keep on drinking water. But do you know the optimal time to drink water? Do you know that drinking water at specific time intervals can help boost your overall health? So let's see the best time of the day to drink water. 1. Drink water after getting up in the morning  Always drink one or two glass of lukewarm water after getting up in the morning. Drinking water on an empty stomach helps to get rid of toxins from the body. It cleans, purifies and activates your internal body organs.
Read more

Foods effecting bone health

-
Image
Foods affecting bone health Your body continuously produces new bones and replaces older ones. This process is faster at younger age but as you grow older you lose more bone mass than you gain. Bone mass is the amount of minerals mostly calcium and phosphorous in certain volume of bone. Bone mass is used to diagnose osteoporosis disease. Osteoporosis is a bone disease which occur when your body uses too much bone tissue resulting in weak and brittle bones. Your bones becomes so weak that they could break easily even after a simple sneeze or a fall. There are certain foods that helps to keep your bones stronger and healthier. If you want to know then read this article "Calcium Rich Food For Stronger Bones " . This article will also tell you in what quantity these food should be consumed on daily basis. In order to protect your bones from getting weaker you need to avoid or limit certain kind of food. Let's discuss which food are bad for your bones. Hig
Read more

What to eat before, during and after exercise

-
Image
What to eat before, during and after exercise whatever you eat before, during and after exercise not only effects your performance but also your overall health. Eating right food at right time is very important to make sure it doesn't mess up with your digestive system and your energy levels. Before exercise you need lot of energy and wants to keep that energy stable during exercise, and after exercise all you need is to recover yourself from wear and tear. You need to make a diet chart depending upon your workout type, its duration and how vigorous its going to be. If your exercise is for 1 hour or less, you will need less amount of energy that workout which are of high intensity and lasts for 1 to 3 hours. There are different foods that helps you at different stages of your workout. Foods to eat before exercise Pre-exercise meals should provide high energy, keeps you from feeling hungry, power your muscles and prevents blood sugar loss. Different peop
Read more