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There are several remedies to alleviate muscle soreness after a workout.
There are simple, natural ways to alleviate pain associated with sore muscles after an intense workout. Even a cup of coffee might help you avoid muscle soreness post-workout. What works better for sore muscles after your exercise also depends on how severe the pain is. Check with your doctor if pain persists for more than a few days -- or if the pain has worsened or inhibits your daily routine.
A Cup (or Two) of Joe
Your morning coffee may do more than simply wake you before a workout. A 2007 study published from the University of Georgia suggests a moderate dose of caffeine, the amount found in approximately two cups of coffee, is shown to reduce post-workout muscle soreness by as much as 48 percent. The results of the study indicated that the participants in the study who consumed caffeine one hour before the maximum force test benefited the most from pre-workout caffeine intake.
Enjoy a Swedish Massage
A simple 10-minute Swedish-style massage helps to reduce post-workout soreness. A study conducted by the Buck Institute faculty concluded that massaging a muscle reduces exercise-related inflammation and increases the production of new mitochondria. These tiny organelles inside the muscle cells are vital to producing muscle energy. The study also suggests the pain-relieving benefits obtained by the body during massage may be the same mechanisms targeted when taking anti-inflammatory drugs.
Adding a glass of tart cherry juice is a great tasting way to ease sore muscles. It is believed the pain-relieving benefits of this tiny red fruit originate from the presence of powerful anthocyanins. In addition to offering anti-inflammatory benefits, this compound is also responsible for giving the cherry its distinctive red hue. The anti-inflammatory properties of the fruit are found in the skin and provide similar benefits to over-the-counter anti-inflammatory products.
Yin and Yang
Applying either heat or cold to sore muscles offers soreness relief. Cold therapy helps to reduce blood flow to swollen and sore muscles. This helps to slow down the pain signals sent from the brain. Simply apply a plastic bag wrapped in a cloth and filled with ice to the afflicted area for 20 minutes.
Heat therapy helps sore muscles to relax. In addition, heat helps increase blood flow and circulation to the afflicted area. Simply apply a heating pad, heat wrap or a warm towel. Heat a damp towel in the microwave, wrap that towel in a second towel to avoid heat burn, and apply to the muscle.