The article is written By Dr. Neeraj Mehta (Ph.D.) Human Biomechanics & Alternative Medicine
Some men enjoy the aches and pains that come from exercising for the first time, a new exercise movement, or exercising more intensely. I’ve compiled a list of the five best ways to soothe sore muscles for your convenience.
Working out results in muscle soreness as a side effect or consequence. There are a wide range of levels of muscle soreness, depending on the type and intensity of your workout.
Pain like this is common in people who engage in new or challenging workouts. Squats and downhill running, are good examples of exercises that stretch muscles and tendons while also attempting to tense them.
There are a number of reasons why our muscles may get sore.
When you experience delayed- onset muscle soreness (DOMS), your muscles are undergoing a process of adaptation to the new exercise. Soreness and muscle damage are minimized, and recovery time is accelerated the next time you do the same activity or exercise, for understanding it easily.
In my opinion- Sore muscles can be alleviated by following science proven tried-and-true procedures.
Needed: An Active Cool Down
Your muscles will be better prepared for recuperation if you take a few minutes to calm down. For the next time they ran, runners who reduced their activity by 50% rather than resting fully in a 2018 study on “active recovery” were able to go three times further than those who didn’t do this. Blood lactate levels were lowered by improved blood flow, according to studies (the metabolic byproduct that makes your muscles sore). Also in 2012, researchers found that participants who cycled for 20 minutes immediately following their strength training session experienced decreased muscle discomfort.
Reflexology / Massages is a great idea
Sore muscles can be relieved by massages, which is a given. By decreasing the production of molecules that promote inflammation in the body, a post-exercise massage greatly reduces discomfort, according to a study published in 2012. Cellular mitochondria were stimulated by massage, allowing them to operate and repair more effectively.
Using a heating pad and an ice pack can help ease pain.
A 2015 study found that applying heat and ice simultaneously reduced the risk of elastin tissue damage “Muscle soreness can be reduced by transitioning from icing to heating immediately after a workout. Muscle pain after exercise may be alleviated by applying ice for 20 minutes, followed by heat for 20 minutes.
Compression garments should be worn.
The goal isn’t simply to flaunt your accomplishments. By restricting your muscles and limiting fluid buildup after exercise, compression clothing reduces post-workout discomfort while enhancing blood flow, according to a 2014 research. Creatine kinase, an enzyme found in your muscles, can cause pain if it isn’t flushed out.
Use a foam roller to relieve tension in your muscles.
Foam rolling has been linked to a reduction in muscle swelling and an improvement in tissue healing. Foam rolling on a high-density foam roller for 20 minutes immediately after exercise and 24 hours later may lessen muscular discomfort and the influence on one’s dynamic movement, according to a 2015 study.
The article is written by Dr Neeraj Mehta, who is a renowned fitness therapist and Ph.D. candidate of Human Biomechanics & Alternative Medicine, a professor at ASFU & COO of GFFI Fitness Academy.
Can contact him on email: neeraj.gffi@gmail.com
