Starting an exercise program may seem like a positive step until the muscles begin to ache. Learning how to Sore Muscles will keep you on top of your workouts and prevent high levels of damage.
Here are five ways that can help you reduce delayed onset muscle soreness (DOMS).
1. Stay Hydrated During and After a Workout
Just because you don't feel thirsty doesn't mean you're adequately hydrated. Dark-colored urine is a good indicator that you are dehydrated. The urine should be pale yellow to clear. Without the right amount of hydration, inflammation can occur. Everyone is different in how much water is needed. Try to follow a urine test, but be wary of supplements that can change the color of urine in large amounts.
2. Plan the right meals and snacks around your exercise program
Feed your body 20 to 40 grams of protein and 20 to 40 grams of carbs within 30 minutes of finishing a workout. This is in addition to following a balanced diet of regular meals every three to four hours. Your diet may seem insignificant when it comes to sore muscles, but the right vitamins, such as vitamin C and zinc, promote healing. Keeping your amino acids consistent daily will improve the health and elasticity of your tissue.
3. Benefits of Kneading
Benefits of kneading include:
- Reduce muscle soreness
- Reduce stress
- Increase flexibility
This massage technique provides a therapeutic massage action to various areas of the body. You can set your pillows, cushions, or rollers with varying intensity levels to the amount of pressure needed. A popular tool in today's world, a favorite model is the Zarifa Shiatsu Massager. By using various massage modes and Jade Heat Stone, relief is just a matter of time away.
4. Natural Herbs and Supplements
Magnesium sulfate, or Epsom salt, is a natural muscle relaxant. Mix in a tub filled with two cups of water and soak for 15 minutes. It reduces swelling by removing excess water from the joints and muscle tissue.
Ginger tea has anti-inflammatory properties that are known to reduce joint and tissue pain. Research has been done on people suffering from osteoporosis and has shown positive results.
Turmeric contains an active ingredient called curcumin that provides both anti-inflammatory and antioxidant properties to help relieve pain. Like ginger tea, turmeric has been tested and found to be as effective as ibuprofen in reducing pain in inflammation.
Garlic is an age-old herb that has always been known for its pain-relieving properties. Rich in sulfur and selenium, it helps with chronic joint pain.
5. Practice Yoga
Yoga is more than just stretching and breathing. Discipline in poses and breathing exercises can train your body to tolerate toning and strength-building. This is an excellent way to strengthen the core muscles and provide the endurance to your muscles before and after training. Working the core helps prevent sore muscles from turning into unhealthy tissue.
There are plenty of practical ways to prevent your tissues and muscles from overgrowing by pushing yourself too hard in an exercise program. Try them all to see which one works best for you or use a combination.
Don't let muscle soreness hinder your training program thinking you've pushed too far. Try different methods, and if you still don't find relief, visit your doctor to make sure there are no injured muscles or tendons. You can go too fast or too complex for what your body can take.
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