From food, heat in the area or even rest and ache relief creams, it can help to improve pain after intense physical activity.
Those who are used to physical exercise often suffer from muscle ailments after doing hard work or after a while without exercising, something that can last for days, depending on the hardness of the activity of the previous days.
For the same reason, it is important to know how to avoid or get fast ache relieve these pains, which beyond how strong they can be, are annoying when doing other types of more daily activities. Here are eight ways to relieve muscle pain.
1. EAT CORRECTLY
Sore muscles primarily need protein, as well as carbohydrates and fats to repair themselves. So whether you’re exercising to gain muscle or lose weight, it’s important to look at how much carbs, protein, and fat you need to lose weight. Also, take into account how many carbohydrates, proteins and fats you need to gain muscle.
You also need to drink plenty of water (at least a liter of water per day) because if you become dehydrated then muscle soreness and cramps will increase.
Ice helps reduce inflammation in your sore muscles.
It’s best to start using ice especially within the first 2 days after you’ve done a hard workout, where you think you might end up with a significant amount of muscle soreness; in this way, muscle ailments will be minimized. Once you have iced your sore muscles for those first two days, for 15 to 30 minutes at a time you can begin to include various things in the 9 ways below that will help reduce sore muscles by increasing your blood pressure. blood circulation.
3. ACTIVE RECOVERY
Active recovery basically means staying active even when you’re sore, but the exerciser isn’t going to stay active doing the exact same activity that caused the pain in the first place, instead they’re going to stay active doing an activity that is much less intense than the activity that left you sore.
For example, if your muscles are sore after running, you can actively recover them with a light walk. If you’ve done a chest workout using heavy weights, then bodyweight-only push-ups can be done for active recovery of sore chest, arm, and shoulder muscles, although light walking generally and light cardio exercises done for less than 30 minutes will help relieve lower body muscle soreness, while bodyweight-only exercises like push-ups, rows with bodyweight and yoga, will help reduce muscle soreness in the upper body.
Active recovery eliminates muscle soreness and stiffness by stimulating blood flow, which improves circulation to the muscles without overexerting already sore muscles.
Aside from active recovery, common sense tells us that you should rest, or at least not do that same strenuous exercise as often, until sore muscles have fully healed. So if you’re trying to lose weight, you should only do 3-4 high-intensity interval workouts per week while optionally doing active recovery the other days of the week with some light cardio for about 45 minutes. to 90 minutes.
Now, if you’re trying to build muscle, here’s how often you need to exercise to gain muscle.
Massage helps release tension from sore muscles, and if you can afford it, invest in Active Release Techniques (ART) massage therapy for quick muscle soreness or ache relief.
Now, since the reader of this is probably not a professional athlete, it will be enough to ask a friend or partner to massage the muscles that are sore; and if you can’t find someone to help with the massage, then using a portable electric massager or foam roller will suffice, but whatever massage technique is used, the muscle can be massaged for up to 20 minutes to help reduce muscle soreness after a hard workout has been done.
Heat helps relieve muscle soreness by drawing more blood to the area of pain, thus helping to speed recovery. Heat helps eliminate stiffness while relaxing muscles, and you can easily apply heat to sore muscles for 10 minutes by taking a hot shower or bath, using a heat pack, sauna, or hot tub.
7. TREATMENTS ALTERNATE HEAT AND COLD
Ice and heat can be applied alternately for a specified period of time to give you the best of both worlds to speed recovery. On the one hand, you reduce inflammation with ice and then increase blood flow to sore muscles with the use of heat, and you can take a contrast shower where you can alternate between 30 to 60 seconds with cold water, followed by 1-2 minutes of warm/hot water, about 3-4 times, or use ice packs for 10 minutes followed by heat packs on your sore muscles for a little over 20 minutes. But no matter what combination hot/cold treatment is used, it’s always good to start with ice and follow up with heat, it’s always important to treat which treatment,
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And if taking a bath is not an option. Then, you can soak a cloth in hot water with Epsom salt added, and then place the cloth over the area of pain and the muscle soreness can be relieved.