One of the consequences intense workout can become pain. And it really only shows up the next day. This pain in the muscles is also called krepatura. The causes of muscle pain are micro-ruptures of internal tissues, which were formed due to the unpreparedness of the muscles for stress.
Before you relieve muscle pain after a workout, you should find out the most likely cause of its occurrence. Perhaps this will help to avoid a repetition of the situation in the future. Unless, of course, we are talking about the banal, the appearance of which is natural. Below is a summary of the most common causes of muscle pain.
Causes of pain after exercise
- Overtraining. This is signaled by a general, feeling of weakness (may even be nauseated), severe pain. The body is simply exhausted, the immune system is suppressed. Biochemists explain this by an imbalance in protein metabolism, a nitrogen imbalance.
- Injury. Evidence of injury may be arising from any load pulling pain. Visually, this also manifests itself in the form of swelling around the injured area. Pain occurs almost immediately after an injury and entails a deterioration in the state of the body.
- Full range exercises. They entail stretching not only the obvious muscles, but also those that are not usually subjected to serious stress. The pain will gradually go away if you switch to exercises with partial amplitude.
- Lactic acid. One of the safest causes is just a physiological reaction, a slight signal to rest. The release of lactic acid from muscle cells is accompanied by a feeling of discomfort, which disappears within a day.
- Delayed pain. This type of pain reaches its peak after a couple of days and is the result of microtrauma. muscle fibers. The body is able to cope with this problem on its own, regenerating tissues and ridding the muscles of unnecessary toxins. The pain will subside after a few varied workouts.
- Muscle reactivity. An imbalance in the biological balance leads to hypersensitivity of the nerve fibers and sometimes to a spasm. calf muscles. To prevent such situations, you need to regularly stretch, drink more water.
How to get rid of muscle pain after a workout
- Prolonged exposure to cold water. This refers to active swimming in the pool, however, no more than 15 minutes. This improves blood circulation, regardless of the type of muscle damage.
- contrast procedures. The difference in water temperature (for example, in the shower) for a quarter of an hour should end on a cold note.
- Russian bath. You will need a lot of drinking water and a cold pool after.
- Massage. It is necessary to warm up the muscles well, kneading the painful areas for 15 minutes. To soften, a mixture of olive and essential oils is suitable. It is possible to perform both with your own hands and with the help of massage rollers.
- Ointments for muscle pain. Ointment, gel or cream with active ingredients will act on the receptors responsible for pain.
- Warm up. After targeted training, it is recommended to switch to other muscles in order to use all power system organism. So it will be easier to cope (and prevent!) With the problem.
How to get rid of muscle pain in the next workout
To do this, you need to carry out its prevention on a regular basis. There are several rules here:
- proper nutrition: in order to maintain protein balance, protein intake for recovery should be in a ratio of 2 to 1. That is, for a person weighing 50 kg, about 100 grams of protein is needed daily. Supplements will not interfere either: useful omega-fatty acids relieve inflammation, increase immunity;
- water: the daily water intake formula uses a multiplier of 0.04 (per body weight);
- sleep: lack of sleep leads to increased cortisol levels and the risk of injury. An 8-hour rest is considered the optimal value;
- water procedures;
- massage;
- cardio training;
- change in the cyclicity of diverse physical activities;
- "no" to many hours of training;
- taking antioxidants to remove decay products;
- the use of painkillers: natural watermelon juice before and after training will quickly relieve lactic acid and muscle pain; currant, grape, cranberry fresh - relieve inflammation; pomegranate, fig, ginger - relieve fatigue; a decoction of chamomile with linden, St. John's wort and licorice - will have a sedative, relaxing effect; fresh greens with nuts, cucumbers from the garden - tone up the body. Anthocyanins contained in these products have an analgesic effect and replace the medicine: pills, various drugs.
How to remove muscle pain after a workout: an appeal to specialists
A serious reason for going to the hospital is a throbbing pain that lasts more than 3 days. Since there is a high probability that it is not muscle pain, and articular. This type of pain is fraught with much more serious injuries than just muscle damage due to overexertion.
In conclusion, we can say that both doctors and professional athletes They agree that the best means of prevention is a well-organized warm-up.
Physical activity is beneficial for the body - this is a proven fact that is beyond doubt. Regular exercise improves well-being, quality of life, speeds up metabolism, helps maintain body flexibility and mobility, promotes muscle growth and endurance.
But all these positive moments are a little overshadowed by one unpleasant by-effect from sports training: muscle pain of varying intensity. Pain syndrome most often occurs in beginners after the first classes, but even if you are an experienced athlete, muscle pain probably accompanies you during periods of high-intensity exercise or when doing weight training.
Many feel pain after sports activities, succumb to a common misconception and consider it a sign of a well-conducted workout and a manifestation of an increase in muscle mass: "it hurts - it means growing." In fact, severe muscle pain and the inability to move normally the next day, as a rule, are the result of a simple non-compliance with the exercise technique. Let's take a closer look at what happens in the muscles during a workout and why pain occurs.
Causes of muscle pain after exercise
There are two types of muscle pain that appear at the initial stage of sports activities, which are considered natural and therefore safe.
One occurs right during a workout, at the moment when you perform the last, most difficult repetitions of exercises. Why is this happening?
During training in muscle tissue and blood begins to decompose ATP (adenosine triphosphoric acid), which is the most important source of energy. Because of this, there is an accumulation of hydrogen ions in the blood and muscles, and the pH of the blood begins to shift towards oxidation. It is because of the "acidification" of the blood that a burning sensation occurs. It passes quite quickly: the blood and increased air ventilation in the lungs help the body cope with the accumulated hydrogen ions. But all subsequent pain sensations are associated with microdamages in muscle tissue.
The second is the so-called krepatura, or delayed muscle pain.
It occurs 6-8 hours after exercise and reaches a maximum after about 2-3 days. As a rule, its appearance is the result of unusual or excessively increased physical activity. Most likely, you have experienced krepatura more than once: not only at the very beginning of fitness classes, but also when mastering new sets of exercises or increasing their duration and intensity. The cause of this type of pain is microscopic damage or even rupture of muscle fibers.
A large number of muscle microdamages inhibits the growth of muscle tissue. This is due to the fact that amino acids are needed for muscle growth, which are also needed for the healing of damaged muscles. Severe damage to muscle tissue "steals" amino acids for healing, thereby preventing muscle fibers from growing.
Traumatic causes of muscle pain
The exact opposite of natural pain is the severe pain that occurs as a result of an injury. Such pain is aching in nature, intensifies even from minor exertion and becomes unbearable with a sharp movement.
The pain syndrome manifests itself immediately, during training, sometimes the next day.
If you have redness and swelling of tissues, bruising, general malaise, this clearly indicates a serious injury to the muscles and ligaments. In this case, do not delay going to the doctor!
The leading cause of injury in gym is negligence. To avoid unpleasant consequences, it is enough to follow a few simple rules. Not worth:
- start immediately with heavy exercises, skipping the warm-up
- continue to exercise on simulators, experiencing any inconvenience
- take on heavy weights in strength training
- during training, ignore the appearance of a crunch or clicks in the joints
And do not forget to listen to the advice of a trainer: under the guidance of our trainers, you can not only get the desired effect, but also learn how to take care of the safety of training.
How to get rid of pain after a workout
We have analyzed the causes of pain, now let's talk about how to get rid of it. Safe types of pain can be removed directly during exercise by repeating the exercise that caused it, but with less stress. These actions will remove muscle stiffness and provide increased blood flow, carrying oxygen to the tissues and the nutrients necessary for regeneration.
Discomfort in the muscles of the legs and lower body can be relieved with cardio exercises, and get rid of pain in the muscles of the upper body, you can do exercises with own weight or doing yoga.
If we talk about the removal of krepatura, there are several effective methods that allow you to quickly remove the pain syndrome.
Proper nutrition and sleep
It is of paramount importance for the restoration of muscle tissue. After hard training, your muscles are vital proteins and carbohydrates: the former supply the amino acids needed for the rapid healing of micro-tears, and the latter provide the muscles with glycogen. Drinking at least 2 liters of water a day helps to remove toxins from the body and eliminates dehydration, leading to muscle fatigue (however, do not overdo it: too much drinking causes overactive kidneys). Do not forget about rest: stick to the regimen, try not to go to bed too late and sleep at least 8 hours. Healthy full sleep will help you recuperate and prepare for new workouts.
Relaxing massage
massage is very effective method getting rid of krepatura. It relieves muscle clamps, accelerates lymph, increases muscle elasticity and relieves them of stiffness.B knows how to recover properly after sports: a new sports massage service will help restore strength and well-being after a quality workout. Search in Massage’30 and Massage’60 and sign up for a relaxing massage session.
Hot tub or sauna
Sauna in The Base is what perfectly removes pain in the muscles! During a stay in the sauna, blood vessels dilate, which increases the volume of blood in muscle tissues, promotes the removal of toxins and speeds up the recovery process.
How to avoid muscle soreness after exercise
The best thing, of course, is to simply avoid the pain. The easiest and most effective way to not experience pain after exercise is to exercise wisely. Do not overload the muscles in the first lesson: experienced trainers club The Base is advised to build up the load little by little, constantly adjusting its duration and intensity. In addition, never spare time for a warm-up and a hitch.
Warm up
This is a necessary element of any training, reducing the risk of injury, warming up the muscles, reducing their stiffness and relieving the athlete from the appearance of pain after exercise.
Cool down and stretch
Finish any workout simple exercises for all muscle groups, light running and stretching. This will help get rid of the lactic acid that has accumulated in the muscles during exercise.
Is it possible to train when the muscles are still sore from the previous workout?
This question is often asked by novice athletes, and there is no definite answer to it, it all depends on the goals that the trainee sets for himself.
If your goal is to score muscle mass and improve strength results, then it will not be advisable to continue exercising, since pain indicates that the process of muscle recovery has not yet ended.
If training is needed to maintain sportswear, then the muscles can be loaded, however, with a light load.
If you ended up in the gym to burn excess fat, then you can and even need to do it, but the load should be more voluminous and less intense.
A little sore muscle after a good workout is normal, but when it gets in the way of your progress, it's time to take action!
If you feel like you've been hit by a truck at full speed after finishing your workout session, it's time to learn about ways to help prevent or at least reduce muscle soreness after a workout.
Many people, especially beginner athletes, consider muscle pain to be a rite of passage into the world of serious strength training. The problem is, if you can't raise your arms or get out of bed because of pain, you won't be able to exercise properly. In such a situation, it is time to take measures that will help reduce this pain.
Of course, some degree of pain is normal - it shows that in the gym you loaded the muscles and gave them new training stimuli. But if the pain is so strong that it is difficult for you to move, there is no need to talk about any progress.
With these five adjustments, you can make post-workout pain bearable.
1. Don't avoid training, just make it easier
Many people think not better way quickly get rid of the pain than to rest as much as possible between workouts. An excellent excuse for those who are so shackled by pain that they cannot even move, but a complete renunciation of physical activity is the last thing you need.
Get out of bed and physical activity help increase circulation to the painful area, which can reduce inflammation and speed up the healing process.
Whatever exercise you choose, do it at a low intensity. At this point, you don't need an epic workout. Better try something from the active area, like a walk brisk pace, leisurely or yoga classes for beginners. These species physical activity great for exercising despite muscle soreness.
2. Before leaving the gym, stretch!
What do you do after completing the last set? Trying to get to the locker room as quickly as possible? Next time, find a quiet place in the gym where you can stretch, and linger there for 10-15 minutes.
Stretching after a workout helps release muscle tension and reduce the buildup of lactic acid that leads to sore muscles. Stretching may not completely relieve you of pain, but it will help reduce its intensity, thanks to which next workout will be less painful and more productive.
In addition, regular stretching great way increase the range of motion, and this will definitely come in handy during strength training. When you are able to do a full range exercise, you can reap all the benefits it has to offer.
On good stretch 10-15 minutes at the end of the workout is enough. Once you see how much your well-being has improved, you will never stop stretching!
3. Take the Right Supplements Post-Workout
After stretching, it's time to throw some nutrients into the body. You must have heard that protein cocktail, drunk after a workout, speeds up recovery, but did you know that it also helps reduce muscle pain?
In the Journal of the International Society sports nutrition» The results of an interesting study have been published. A group of scientists divided the participants of the experiment into two groups. For 14 days, they gave one group whey protein isolate while the other group received a supplement with .
Analysis of blood biochemistry after strength training showed that in the group that received , the level of the enzyme lactate dehydrogenase in plasma was lower than in the group of carbohydrates. Decreased lactate levels indicate less muscle damage in those taking Whey Protein and it also reduces muscle pain.
4. Take pre-workouts - with caffeine
If you need an extra boost to get through a training session, a good one comes to the rescue. These products are specifically designed to sharpen perception, improve concentration, increase energy, increase energy levels and stimulate metabolism. They can even enhance your body's fat-burning capacity.
In addition, if there is a pre-workout, it can also reduce muscle soreness. A study published in the Journal of Strength and Functional Training compared two groups of athletes. The former received caffeine before training, the latter received a placebo. In the caffeine group, there was a significant decrease in the intensity of pain in the days after the experiment compared with the placebo group.
Just remember that too high doses of caffeine can lead to insomnia, and a full and long enough one is an important component of the recovery process. Try to find the optimal dose and ideal time to take caffeine so that you can train at maximum intensity without sacrificing sleep.
5. Try cherry juice!
Finally, have a serving of cherry juice before your next training session. In a study published in the Scandinavian Journal of Sports Medicine and Science, scientists examined the effects of cherry juice on marathon runners.
Half of a group of 20 runners drank cherry juice the day before the marathon and 48 hours after. The other half drank a placebo. In the group that received cherry juice, the recovery of isometric strength indicators was faster than in the placebo group.
This suggests that cherry juice has antioxidant properties that promote muscle function and recovery, as well as reduce muscle pain.
How to get rid of muscle pain after a workout - many athletes face this problem. The question is especially relevant for beginners who are on fire with the idea of radically improving their body, but have not yet understood its capabilities. And having started to go in for sports intensively, not knowing laziness, they immediately began to perform quite complex sets of exercises.
24-48 hours after the first productive lesson, a degree of tension comes in, which can spoil not only a positive attitude, but also become an obstacle to a further program. It can be so strong that it interferes with the usual simple actions - get out of bed, go down the steps in the front door, or take the child in your arms.
If you have this condition, you must:
make sure that these sensations are not a reaction to trauma and are really harmless;
take a warm bath or a contrast shower, which will help to quickly get rid of muscle pain after a workout
continue to study according to the schedule, but fulfill half of the plan, prefer aerobic exercise power;
you can skip a lesson if you feel a complete lack of strength and desire to do something;
soreness that lasts more than 5 days and the intensity does not decrease is the basis for a visit to the doctor.
Although sometimes the discomfort can be very pronounced, TMS (Delayed Muscle Pain Syndrome) resolves without any negative consequences.
Causes of krepatura
Before advising how and how to relieve muscle pain after exercise, you should give detailed information about this phenomenon. Previously, scientists considered lactic acid to be responsible for soreness - it reaches a high concentration in the muscles during the breakdown of carbohydrates and the synthesis of adenosine triphosphate. In other words, during intense physical activity. But later it was found that the level of lactate, along with other by-products of glycolysis, falls after a few hours - that is, even before the first unpleasant sensations appear.
SOMB occurs due to excessive swelling of the muscle fibers and the inflammatory process. The fact is that with unusual activity, microtears appear on the tissues - they are not dangerous in themselves. For their “repair”, nutrients and regeneration-promoting substances arrive, including prostaglandins and leukocytes. Their strong influx provokes swelling, which, together with inflammation, is the cause of pain.
Commentary of Elena Morozova, a nutritionist at the weight loss clinic:
It should be understood that such a reaction of the body is quite natural if you had to experience an unusually large load. How to avoid muscle soreness after a workout without having to deal with severe burning and discomfort? Gradually increase the duration of classes and carefully introduce new exercises. The clinic staff will help you individual program, adhering to which you will not have to experience discomfort. reasonable pace and correct technique- This high efficiency and pleasant fatigue.
What should not be considered safe krepatura
Acute painful sensations that cause suffering and significantly limit motor functions should not be left without the attention of a specialist. The cause may be sprain or injury. With fever, dizziness or nausea, you can not continue classes.
After you decide to spend meaningful time in the gym, you need to learn not only how to relieve muscle pain after a workout, but in general, be attentive to the signals of your body, distinguish between harmless soreness from serious symptoms, since it is easier to prevent POM than to remove it. Discomfort should not be ignored. Attention to oneself is one of the important components for achieving the desired results - harmony, endurance, attractiveness.
If you do not find your own comfortable pace and optimal load, it is difficult to maintain the desire to practice for a long time. And without regularity, sustainable results cannot be expected. So learn to recognize bodily signals and determine your comfortable pace, avoiding excessive effort and exhaustion.
It is necessary to distinguish between these types of sensations that are possible after the completion of a workout:
A mild burning sensation and buzzing of the muscles immediately after exercise is evidence that the muscles have worked well. In this state, there is no stiffness of movements, it can even be pleasant. It goes away after a good rest.
Delayed muscle pain - does not occur immediately, but on the second or even third day, its intensity can vary depending on the nature and intensity of the exercises performed. The greatest discomfort is associated with power, which required an unusually large amount of stress. Also, SOMB occurs with a high probability even in experienced athletes who perform new complex with a predominance of eccentric loads (when the fibers are stretched) over concentric ones (contraction occurs).
Sharp painful sensations that appear abruptly and interfere with movement are most likely a sign of injury. It is not advisable to practice self-medication, as you can harm yourself by applying a hot compress instead of a cold one, or vice versa.
What activities are most likely to cause krepatura
It is necessary to highlight the work in which the fibers lengthen - this occurs when performing eccentric exercises. They contribute to the formation of a large number of microdamages in muscle tissue, after such sets you have to think about how to reduce muscle pain after training and alleviate the condition.
During the recovery process, intensive cell proliferation occurs in the injured area, which contributes to muscle growth. That's why this species physical activity is popular in powerlifting, weightlifting and similar sports.
Eccentric exercises (push-ups with a slow lowering of the body and a quick extension of the arms, squats with weights or on one leg, and many others) remain in demand, as they bring many benefits in addition to muscle growth:
develop flexibility;
speed up metabolism;
contribute to the development of strength.
Workouts that focus on the eccentric phase are not recommended for people with joint diseases, as well as those who have suffered an injury.
Preferring such types of physical activity, it is necessary to take special care to prevent post-workout pain. Compliance with the sequence will help: a long warm-up, then stretching, and after that - the main complex. The final exercises should be relaxation exercises (or a hitch). Often last step neglected, but this is wrong. Its importance is as great as the warm-up, as it helps the body to smoothly rebuild from intense activity to calm functioning. During this period, the pulse rate and breathing slow down, sweating decreases, and the skin cools. The hitch may consist of slow stretching, leisurely walking.
Learn more about our weight loss programs:
How to get rid of muscle pain after a workout
If COMB could not be prevented, do not worry. There are ways that will help you get through the unpleasant period easier:
warm bath - relaxes the body, improves blood circulation, which helps to accelerate regeneration;
cold compress - fights inflammation;
contrast shower - combines positive effects the previous two methods;
massage - improves microcirculation, relieves excess tone, which accelerates cellular metabolism, which means that microtraumas heal faster;
warm-up - unhurried light exercises improve the condition, as they have a beneficial effect on chemical processes in cells;
swimming - allows you to move as painlessly as possible, this method is especially good when the whole body hurts and it is difficult to apply ice or massage;
therapeutic ointments with a component that stops inflammation and a slight warming effect;
anti-inflammatory painkillers, such as ibuprofen or aspirin, help to survive an unpleasant condition with comfort, but slow down tissue repair, as they interfere with the normal production of prostaglandins.
Nutritionist comment:
Self-massage should not be too intense, as excessive exposure can lead to increased swelling and worsening the situation. Therefore, it is better to use the services of a specialist.
How to reduce muscle pain after a workout with food
The first thing that the body needs to get in abundance in order to successfully cope with the recovery after exhausting work is water. During a fitness set, do not deny yourself a drink.
To help the body successfully adapt to growing loads, include in the diet.
Cherries and freshly squeezed juice - contain antioxidants (anthocyanins), which successfully fight inflammation, promote regeneration and reduce discomfort.
Vegetables and leafy greens - a vitamin complex obtained from fresh products, has a beneficial effect on the body and damaged tissues. Particular attention should be paid to cruciferous - these are radishes, cauliflower, broccoli, kohlrabi - they reduce cortisol levels, fight free radicals, and positively affect the functioning of the thyroid gland.
Fish with a significant content of omega-3 polyunsaturated fatty acids are herring, salmon, halibut. Optimizes regeneration, allowing you to return to normal in a short time.
Food with a high glycemic index - watermelon, persimmon, dates - restores the supply of muscle glycogen, which serves as an energy source for productive physical activity.
Eggs are a product that contains a lot of protein and, in particular, leucine (an amino acid that promotes muscle growth).
With a properly balanced diet, the body will receive all the necessary nutrients for a speedy recovery and energy to continue the sports program.
What to take care of so as not to ask yourself how to relieve muscle pain after a workout
It is important to start with a leisurely warm-up, gradually preparing and warming up the muscles. This measure will allow the body to adapt well to subsequent exercises, work productively, and also get the most out of physical activity.
When starting a fitness program, restraint should be exercised. Do not try to complete the complex of an experienced athlete at the first lesson - this will not bring you closer to the desired result. The best solution is to do 10% of the optimal load of the selected program. Add more next time. Increase the intensity in a systematic way, even if it seems that doing exercises in a reduced volume is suspiciously easy. This approach will save you from having to think about how and how to relieve muscle pain after a workout.
After completion, drink water without restrictions, a contrast shower is also recommended. These simple steps will help support high speed metabolic processes and blood microcirculation in tissues.
After completing the fitness set, you need to eat, foods rich in proteins and vitamins A, C, E will be especially useful. The best solution would be to make a special post-workout diet.
Nutritionist advice:
Dehydration significantly slows recovery in the body, and can cause soreness in the body even in experienced athletes. Therefore, the drinking regimen must be taken seriously.
Without krepatura it is impossible to play sports - this is a myth
The opinion that pain is an integral part of an athlete's life has been refuted today. It was previously believed that krepatura was the only sure sign of productivity. In fact, at regular classes and technical performance of exercises, pain should not occur. After a good workout, there is usually a pleasant fatigue and a slight buzz.
If you are constantly engaged in the same program, but at the same time you often experience aching pain, then you should revise the plan downward. To adjust the course taking into account the individual characteristics of the body, age and desired results, specialists working in the Slavic Clinic will help. By following the recommendations of professionals, you will lose weight comfortably - watch how volumes go away, muscle relief appears, flexibility increases - without the need to endure discomfort.
For the majority of people different reasons had to deal with muscle pain. The home remedies described here will help you get rid of muscle pain, back pain, and a bruised shin.
What causes muscle pain, cramps, sprains and joint distortion?
Non-specific pain after physical overexertion (krepatura), as a rule, is caused by micro tears in the muscles. Over time, when the muscles recover and become stronger to adapt to the loads, soreness decreases. A cramp, that is, a strong, painful spasm or contraction of a muscle that comes on suddenly and lasts from a few seconds to a few minutes, can be due to a number of reasons:
- physical exercise, injury or overuse;
- blood flow disorders;
- lack of trace elements such as calcium, potassium and magnesium;
- dehydration;
- taking certain medications.
A joint distortion is an injury to a ligament (the tissue that connects two or more bones into a joint). With distortion, one or more ligaments are stretched or torn. A sprain is an injury to a muscle or tendon (the tissue that attaches the muscle to the bone). When a muscle or tendon is stretched, it lengthens or ruptures. Sprains and strains are usually caused by trauma (falling, twisting, external impact) or excessive physical activity. In this article, you will learn how to reduce muscle soreness after a workout.
12 tips to relieve muscle pain after a workout
Always remember: if the pain is severe or makes it difficult to move, you should seek professional medical help. This post is for informational purposes only and is not a substitute for medical advice.
#1 - Epsom Salts & Magnesium Oil
One to two cups of Epsom salts in a bath of warm water works wonders for sore muscles. Use warm, not hot water. Warm water dehydrates the skin less. Sit in the water for about 15 minutes or until the water is cold, up to three times a week. This method is not recommended for those who have heart problems, high arterial pressure or diabetes.
Magnesium oil is usually applied with a sprayer, making it easier to use on a specific area, such as calf or foot pain.
How do Epsom salts and magnesium oil help with muscle pain? Epsom salt consists of magnesium sulfate, magnesium oil - from magnesium chloride. Magnesium is a natural muscle relaxant, and in the form of salts, these compounds help remove excess fluid from the tissues, reducing swelling.
#2 - Warm or cold
A warm shower or bath is a natural muscle relaxant that can be helpful for muscle tension in shoulders or soreness after exercise.
For bruising or inflammation, an ice pack is applied to the affected area for 20 minutes: this will reduce swelling and soreness.
#3 - Drinking Magnesium
Low levels of magnesium in the body can lead to generalized pain and cramps. You may want to consider magnesium supplements, but it's best to start with foods high in magnesium. Most best sources magnesium is molasses, squash and pumpkin seeds, spinach, cocoa powder, black beans, flax seeds, sesame seeds, sunflower seeds, almonds and cashews.
#4 - Apple Cider Vinegar
Apple cider vinegar is effective for muscle pain and leg cramps. Most people add one or two tablespoons to a glass of water and drink it, some people ingest pure vinegar. You can rub it directly into the skin over sore muscles. Similar results can be achieved if you drink brine. The recommended mixture recipe is to mix well 2 teaspoons of apple cider vinegar, 1 teaspoon of honey, a sprig of fresh mint and 250-300 ml of cold water.
No. 5 - Molasses
Another way that can relieve muscle pain is 1 tablespoon of molasses in a cup of coffee every day. This effect is likely due to its high magnesium content. Another way to get a combination of apple cider vinegar and molasses is an old-fashioned drink called "Switchel", which was used before the era of bright colors. sports drinks and juices.
Recipe "Switchel"
- 1/2 cup apple cider vinegar;
- 1/4 cup molasses;
- 1/2 cup sugar or honey;
- 1 1/2 teaspoons ground ginger;
- water up to 1 liter.
Mix the first four ingredients until smooth, then add water and stir until dissolved. Serve chilled or with ice cubes.
#6 - Coconut Oil
Like Apple vinegar, coconut oil is recommended for many diseases. In principle, 2-3 tablespoons of coconut oil per day can be used during cooking or spread on bread as butter. If you want to eat more of it, include some coconut fudge that contains coconut oil and cocoa powder in your diet.
#7 - Essential oils
Row essential oils and their mixtures can be useful for relieving muscle pain. For cramps, try lemongrass oil, mint, and oregano. At muscle spasms basil, marjoram and roman chamomile oils are recommended. For stress relief, try marjoram, peppermint, immortelle, lavender, or Roman chamomile.
Add one to two drops of an essential oil to one tablespoon of a base oil such as coconut or olive and apply to the affected areas.
#8 - Movement
If your muscles are tense and sore, exercise can be very helpful. Over time, the muscles will recover and strengthen, and you will be able to do more with less discomfort. If you sit too much, the muscles become numb. Just get up and move around, do a little stretching. Our muscles, as a rule, reflect our inner state. If you are tense, they will remain tense. Get up, walk, run, stretch, go outside - do your best to be active (age-appropriate).
#9 - Massage
Massage stimulates blood circulation in the affected area, which accelerates the healing of injuries. Combine it with the medicated oils and essential oil blends listed above, or pepper rub, for a double benefit.
#10 - Hot Pepper Rub
Capsaicin, which burns hot peppers, is used to relieve pain from arthritis, joint and muscle pain, and crepitus. You can buy a ready-made remedy with it or make your own by mixing 1/4-1/2 teaspoon of cayenne pepper with one cup of olive oil or warm coconut oil. Some people combine pepper with aloe vera gel.
Apply the rub to the affected area and wash your hands thoroughly at the end. Keep it away from your eyes, nose, and mouth because pepper is irritating. Test on a small area of skin before use to make sure you don't get worse as this option is not for everyone.
No. 11 - Rest
Sometimes the best thing you can do is do nothing at all. If you rest for a few days, general muscle soreness will go away on its own. Of course, for those who work a lot in the garden or in the garden, rest is not an option. But everyone chooses what suits him best.
#12 - Concentrated Cherry Juice
The British Journal of Sports Medicine described a study in which volunteers drank a mixture of cherry juice or a drink that did not contain cherry juice. According to the researchers:
“There was a significant difference in the degree of loss muscle strength between those who drink mixture with cherry juice, and those who take the "pacifier". Almost 22% more muscle strength decreased in those who drank the sham mixture, and only 4% in those who drank cherry juice.
Muscle strength even increased slightly after 96 hours in those who drank cherry juice. The degree of soreness was not much different between the two groups, but the average pain score was significantly less in those who drink cherry juice. The average pain score was 3.2 for those who drank the sham mixture and 2.4 for those who drank cherry juice.
Pain peaked at 24 hours in those who drank cherry juice, but its intensity continued to increase in those who drank the pacifier for the next 48 hours.
You can buy both fresh and frozen cherries. And cherry juice concentrate can be bought in the supermarket all year round.
According to materials:
commonsensehome.com/home-remedies-for-sore-muscles/
