If you just increased the intensity of your workout or maybe engaged in a bigger workout than your muscles could really handle, you might be feeling a bit sore the following day. When muscles are sore, sometimes all you need to do is take it easy for a day and let the muscles rest, but when you need more, here are some tips.
As they say, "an ounce of prevention is worth a pound of cure," and this means that before you work out, you need to get your muscles warmed up. There are many exercises that help you raise your heart rate and send blood pumping through your body, which gets your muscles ready to work. A few minutes of warming up is one of the best ways to reduce stiffness and avoid muscle strains.
If you are past the point of no return, however, and the muscles are already yelling at you, it is wise to take it easy on your muscles. While rest might be required for a serious strain, a lighter pain needs less rest and will benefit from some careful movement. Get up and move around a little every few hours, and while it might be painful, being stiff can put you at risk for further injury.
You also might consider heading straight from the gym and into a cool shower. This can soothe sore muscles, and you also can place an ice pack on a sore area. If you don't want to miss exercise, consider changing up your routine and taking a swim instead of going for a run or playing tennis or basketball. The cool water is great for alleviating soreness, and the buoyancy makes exercise easier.
Consider eating some foods that are said to reduce inflammation, such as fruits with lots of vitamin C and fish such as wild-caught salmon or perhaps tuna that are rich in Omega-3 fatty acids. Nuts and foods with a lot of vitamin E are other good choices. However, avoid foods high in saturated fats and avoid processed foods and sugar as these have the opposite effect. You also could consider taking turmeric pills as turmeric has been shown to reduce inflammation in the muscles and the joints.
Another helpful tip would be to apply a physiological hybrid shape to your sore muscles, such as those created by RapidForce. These shapes are created with specific muscle groups in mind, and they adhere to the skin with a strong, hypoallergenic adhesive. They are easy to apply and protect a sore muscle while at the same time garnering strength from a nearby muscle. You can find hybrid shapes for the back, shoulders, elbows and knees.
As they say, "an ounce of prevention is worth a pound of cure," and this means that before you work out, you need to get your muscles warmed up. There are many exercises that help you raise your heart rate and send blood pumping through your body, which gets your muscles ready to work. A few minutes of warming up is one of the best ways to reduce stiffness and avoid muscle strains.
If you are past the point of no return, however, and the muscles are already yelling at you, it is wise to take it easy on your muscles. While rest might be required for a serious strain, a lighter pain needs less rest and will benefit from some careful movement. Get up and move around a little every few hours, and while it might be painful, being stiff can put you at risk for further injury.
You also might consider heading straight from the gym and into a cool shower. This can soothe sore muscles, and you also can place an ice pack on a sore area. If you don't want to miss exercise, consider changing up your routine and taking a swim instead of going for a run or playing tennis or basketball. The cool water is great for alleviating soreness, and the buoyancy makes exercise easier.
Consider eating some foods that are said to reduce inflammation, such as fruits with lots of vitamin C and fish such as wild-caught salmon or perhaps tuna that are rich in Omega-3 fatty acids. Nuts and foods with a lot of vitamin E are other good choices. However, avoid foods high in saturated fats and avoid processed foods and sugar as these have the opposite effect. You also could consider taking turmeric pills as turmeric has been shown to reduce inflammation in the muscles and the joints.
Another helpful tip would be to apply a physiological hybrid shape to your sore muscles, such as those created by RapidForce. These shapes are created with specific muscle groups in mind, and they adhere to the skin with a strong, hypoallergenic adhesive. They are easy to apply and protect a sore muscle while at the same time garnering strength from a nearby muscle. You can find hybrid shapes for the back, shoulders, elbows and knees.
About the Author:
Kamryn Mattson enjoys blogging about health topics. For additional details about muscle soreness remedy products, or to find a back pain relief product, please check out the RapidForce-PHS site now.
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