25 C
Lagos
Friday, August 7, 2020

Experiencing Muscle Aches? Try These X Tips to Relieve the Pain

- Advertisement -

If you’re an athlete who is used to pushing your body to the limit, you’re probably already familiar with that feeling of intense soreness a day after an athletic activity. It’s so commonly experienced that it has a name: Delayed Onset Muscle Soreness or DOMS.

- Advertisement -

DOMS is caused by tiny, microscopic tears in your muscle tissue that occur when you exercise. Muscle pain and soreness acts as a warning signal from your body communicating that you should go easy as your muscles try to recover.

With that said, you might be wondering what you can do in the meantime to make things a little more pleasant for yourself as you try to just complete your daily tasks. Below, we have some tips you can use to help ease your muscle pain.

Prevention

You’ll be considerably less sore if you take the time to properly warm up before jumping into your work out. It’s a little more work but it can make a difference if your muscles are constantly wracked by pain after you exercise.

In fact, if you don’t adequately warm up before your workout, you could be risking a muscle strain or sprain. Cold muscles also simply won’t perform as well as warmed up ones.

So, consider a 10-20 minute warm up period to properly prep your muscles for exercise.

Wear the Right Gear

If you’re wearing flip flops while hiking, you’re going to be in a world of pain after your hike is over. While you don’t have to shell out tons of money to do the activities you love most, it is important to invest in the right gear if you want to avoid unnecessary pain.

For hiking, we recommend men’s or women’s Ecco shoes. For CrossFit, Reebok HIIT shoes are a great fit and so on.

In addition, you should be conscious of how long you’ve been using certain gear and clothing. Athletic clothing may wear out quickly depending on the frequency of your exercise, so it’s important to make sure your gear is in good shape.

If you’re running in shoes that have seen better days, you may experience sore feet and aching knees from the lack of adequate cushioning that has been worn down over time.

- Advertisement -

Drink Water

Not only can drinking enough water help you prevent cramps while you’re exercising, it can also help decrease inflammation post-workout. While water is the best fluid to drink during your workout, if you are working out for a long time or in incredibly hot conditions, you may want to consider adding an electrolyte supplement.

If you have trouble remembering to drink water, consider investing in a water bottle that helps keep track or an app that reminds you to do so like Plant Nanny.

After your work out

Don’t jump into your car and drive away from the gym after your work out is done. Spend at least 10-15 minutes giving your muscles a chance to relax with an adequate cool-down period.

Follow your cool-down with some light stretching and foam rolling if you really want to maximize your recovery period. Plus, relaxing after a workout will help your mental health in addition to your physical health.

Another post-workout routine you should consider is an ice bath. Ice baths – while deeply uncomfortable – are a great tool for your recovery. They have been shown to reduce athletes’ muscles soreness compared to resting.

Heat

Another good tip is to follow up your icing later in the day with a round of heat from a heating pad. Heat promotes circulation to the area of soreness, which can speed up your recovery.

It’s also a relaxing way to unwind after a hard day at work that might be able to replace your evening nightcap habit.

If the pain doesn’t go away…

If you’re experiencing pain after a few days of at-home treatment, it’s a good idea to see a doctor to rule out something more serious than a muscle strain or sprain.

If you have muscle pain that comes out of nowhere, pain that has occurred after a change in your medication, or pain that happens with higher temperature, these could be signs your muscle soreness is serious.

Takeaways

Muscles soreness is to be expected if you work out a lot. However, to ease the symptoms so you can go about your day, you can follow these tips in our guide. Soon, you’ll be pain free and back to exercising.

- Advertisement -
- Advertisement -

Disclaimer: This article is purely informative & educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Editor
Editorial Staffs at Healthtian, A team of Writers.

Trending Now

10 Healthy Food Sources of Copper You Should Include in Your Diet

Copper is an essential mineral that your body needs in carrying out several functions.The body uses copper in the formation of red blood cells,...
- Advertisement -

Skin Rashes: Causes, Symptoms and Effective Home Remedies

Skin rashes are common skin problems experienced by millions of people worldwide; it is characterized by a visible change in the color...

How to Increase Sodium Levels in Your Blood?

Levels of sodium in the blood is often a misunderstood topic and it is extremely necessary that we as individuals understand the meaning and...

Spider Bites: Symptoms, Treatment & Identification

Spider bites in the United States are often annoying but they are rarely fatal. If a person gets bitten by a black...

Bumps and Changes in the Areola – What’s Normal and What’s Not

The areola is the circle of darker pigmented skin on the breast. The nipple is the pointed (protruding) center of the areola.Nipples are sensitive...

Atis Fruit: 10 Health Benefits of Eating Sugar Apple

Sugar apple (Atis fruit), is the Annona squamosa fruit belonging to the natives of West Indies and to the tropical Americas like Peru, Mexico,...

Natural Vagina Wash and How to Take Care of Your Vagina

The vagina is a muscular tube located inside a woman’s body, it runs from the opening of the womb (called cervix) to the opening...

Common Pregnancy Test Mistakes

It’s alarming that nearly $200 million is spent on pregnancy tests each year! Finding out if you are pregnant at early stages is very...

Women Celebrating #nobraday 2019 on Social Media (Pics)

Today is #nobraday so our team will scout social media and bring you tweets and posts across social media platforms on how women and...

Friends

Newsletter

Nurture yourself with health tips, wellness advice, and more.

- Advertisement -

Related Posts

The Mental and Physical Health Benefits of Martial Arts

Martial art is for some a form of exercise, but to others, a way of life and an effective workout not only the body...

Effects of Technology on Health

In today’s society you can’t go anywhere without being influenced by technology. We have become obsessed with checking our emails and texting everyone to...

1 in 5 Students Won’t Be Signing Up to a New Doctor

New research analysed student perceptions of registering with a new local doctor when they move away from home to attend University It’s that time...

Can You Get Back to Your Normal Activities After Knee Surgery?

Knee replacement surgery, or knee arthroplasty as it’s also called, refers to the surgical procedure that replaces a damaged or diseased knee with an...

LEAVE A REPLY

Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.