Written by: Akhilesh Dev | Posted: August 26, 2019 at 1:11 pm | Total Comments: 186
Muscle soreness is the body’s response to an unusual load or overload. As a result, lactic acid accumulates between the muscle fibres, causing inflammation. Micro injuries in muscle fibres, which causes pain when the muscle is activated.
– Slow running or cycling
– Light stretching
– Hot shower or bath: After the bath rub the painful body part with rosemary or lavender oil, you can be sure of its beneficial effect. Or, if you have a bath, add 4-6 drops of essential oil to the hot water. But because it does not dissolve properly, it is advisable to dissolve it first in a little honey or milk and mix it in the water.
– An Epsom salt bath can be a solution too! Mix two cups of Epsom salt in the hot water and soak yourself for 20 minutes. The magnesium in the salt helps to relax the muscles and reduce inflammation and swelling.
– The variable temperature bath also boosts your metabolism: shower your leg first with warm and then cold water. A warm shower should last for three minutes and a cold shower for only twenty seconds. You should do this round 3-4 times.
– Sports massage: Professional sports massage helps to remove the accumulated lactic acid from our muscles, and all you have to do is consume a large amount of water after it. It starts the regeneration of the whole body. But if you think the injury is more severe or very painful, rather sign up for a milder massage. Massage plays an important role in every athlete’s life, whether you are training professionally or as a hobby.
– Foam/SMR-roller: With the roller, you can massage specifically the problematic parts for ourselves, without causing injury to the connective tissue between the muscles, in the fascia. Be careful the first time you try it, it will probably take some time for you to get used to the feeling.
Prevention should be the main concern:
– Warm up before exercising
– Three times a week is enough from workout
– Pay attention to a consistent, gradual load of exercises
– Stretch after workout
– Get the right amount of vitamins and minerals (vitamin c, calcium, magnesium) into your body
– A proper diet (sour cherries, apple vinegar, lemon juice) can relieve symptoms
Georgia University’s researchers found in their study that as much caffeine as in two cups of coffee reduced stressful post-workout muscle pain in women. Caffeine blocks the adenosine, the chemical substance that the body selects in response to injuries. But be careful and moderate, because too much caffeine can lead to muscle cramps.