Post link 08 July 2016, 16:35
6 WAYS TO HELP MUSCLE SORENESS


6 WAYS TO HELP MUSCLE SORENESS
Meals that are high in protein can help your muscles so foods including fish, eggs and beans are recommended as post workout dinners

EAT PROTEIN AFTER EXERCISE

‘Make sure you include more protein after a workout or exertion such as fish, beans, eggs and quinoa as your muscles need protein,’ advises leading women’s health expert.
‘Drink more water so that you are not dehydrated and avoid coffee and alcohol as they will cause more dehydration’.

HAVE AN ICE BATH

6 WAYS TO HELP MUSCLE SORENESSHaving an ice bath rather than a hot one after exercise will slow blood flow and reset hormone levels

Sweating during exercise can make the body lose essential salts and minerals which Epsom salts and mineral supplements will help replenish

Having an ice bath after exercise will slow blood flow and reset hormone levels or adding Epsom salts can help replenish lost minerals
Getting into a hot bath straight after exercise will only exacerbate muscle soreness.
Instead try an ice bath straight after exercise to slow the blood flow and reset your hormone levels, suggests Kelly Du Buisson.

TRY MAGNESIUM

Magnesium is important to relaxing the muscles, so you can take muscle relaxants or anti-inflammatories if the pain is severe.
Dr Glenville recommends taking a bath in Epsom salts and magnesium flakes to ease sore muscles.

....AND EPSOM BATH SALTS

6 WAYS TO HELP MUSCLE SORENESSYou can also try Epsom salts baths. ‘Taking a hot bath with Epsom salts a few hours after exercise will help draw toxins out of the muscles and stimulate recovery,’ Kelly Du Buisson adds.
‘Sweating through exercise depletes the body of essential salts and minerals so Epsom salts, potassium supplements and taking magnesium supplements will help to aid muscle recovery.’

DON'T FORGET TO MOVE - EVEN ON REST DAYS

The more blood flow into the muscles, the faster the recovery time.
‘While it is tempting to do nothing and stay still to avoid muscle pain, gentle stretches and easing back into usual activities is best,’ insists Dr. Glenville.

Walking on rest days between tough exercise sessions is a great way of doing ‘active recovery’ – a big buzzword of the moment.

MASSAGE THE MUSCLES

What's causing your muscles to ache? How to become pain freeMassaging the muscles can help with all these causes of muscle soreness and support the recommended treatments.
‘Sports massages have physical, physiological, neurological, and psychological benefits,’ explains Tim Paine, sports therapist and author of The Complete Guide to Sports Massage.

‘It’s the skilled manipulation of soft tissue that leads to the relief and treatment of muscle soreness and pain, the maintenance of muscle balance and improved flexibility; and enhanced rehabilitation from injury’.

Muscle massages can help relax a person before the stress response happens, or relax the muscles after the stress response tenses them.
The stress response happens during exercise and also obviously during times of stress.

During it, your body goes into ‘fight or flight’ mode and stress hormones such as adrenaline and cortisol flood into the muscles in preparation and this can cause the build up of waste products such as lactic and uric acid in the body that later lead to sore muscles.
Massage can also reduce swelling, increase blood flow, and get oxygen and nutrients to the muscles, making it easier for muscles to recover after being strained, according to Tim.

This article originally appeared and has been reproduced with the permission of Healthista.com

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