How to Put an End to Those Aching Muscles
‘I want to be strong, healthy, and feel confident at all times; but my sore muscles won’t allow me to shine and reach my set goals. I follow all my workout routines and have a good nutritional diet; still, my muscles constantly ache – what am I doing wrong?’ The truth is, you probably pushed yourself too much without taking into much consideration, the consequences. Going hard will definitely leave your muscles sore, especially if you focus only on one group of muscles. This can also happen if you didn’t work out for a while. This article will provide insights that will help achieve fast recovery after a tough workout. Here are some ways by which achy muscles can be avoided.
Before engaging in any activity, it is crucial to warm up. Light walking, jumping, and jogging, five minutes on the treadmill can also help. By warming up, you’re introducing your body to the day’s exercise or workout session.
Stretching Before Working Out
Another way to avoid achy or sore muscles is to stretch before any workout session. Stretching helps prepare your body for what’s ahead in a way. Your muscles are released and not cramped, making it easier to proceed with lifting weights or running.
Stretching randomly when you feel tensed, helps you avoid muscle soreness or pain. You could be at work in front of your desk, at home watching television, gardening, or basically randomly doing anything. As long as you feel the need to stretch, just do it. Random stretches make you feel relieved, especially if you’ve been sitting in one position for more than an hour.
Pineapple is said to be a natural remedy for muscle aches – since its stem contains the enzyme bromelain, which reduces bruising and swelling of the muscles. Therefore, taking pineapple now and then isn’t such a bad idea as it helps relieve muscle aches.
There is a lot of power resident in the word ‘rest’ – more compelling is the power in its action, that it cannot be overemphasized. Rest helps the body relax and recuperate. This gives the muscles time to take a break from working and calm down. The body needs rest from talking, walking, running, reading a book, etc.
Applying ice to the affected part of the muscle can help reduce pain. Ice also helps reduce inflammation. Using ice for 20 minutes every day between 1 to 3 days helps after a strain or sprain. This, however, depends on the severity of the soreness.
No one knows your body as you do. Another method to aid in relieving pain is massaging oneself. Massaging the affected parts with some essential oils helps to enhance the effect of the activity by increasing the body’s blood flow.
Photo Credits By Ryutaro Tsukata
Heat can also serve as pain relief. Using heating pads and applying it to the area of muscle pain for a period of time, several times a day is very effective. It also helps to take warm baths in the evenings; this helps to stimulate the pain for a short period of 20 minutes. Heat can also be effective for 3 or 4 days after a sprain or strain.
Avoid Heavy Lifting
When working to relieve your muscle pain, heavy weight lifting should be avoided. It reduces the progress of your healing. Heavyweight lifting shouldn’t be totally avoided – just until the muscle ache is gone.
The body’s need for water shouldn’t be ignored as it’s helpful when relieving muscle aches. For effectiveness, water should be taken before exercise, during the workout process, and after. You’re draining enough energy as it is already and your heart rate is faster. Water helps to regulate the blood flow and keeps you going. If possible, your intake of water should be increased from the regular 6-8 glasses per day.