3:56 AM
After long time without exercising, you ambitiously enter a fitness room and spend the last drop of your energy. You return home satisfied with the thought "it was difficult, but I succeed" and fall asleep. Then the next day comes and you wake up with muscles pain.
These are the recommended methods to avoid the muscle pain caused by exercise:
1. Practice active recovery. For the muscle recovery rest is necessary, but lying in your bed will not help you. Experts recommend light cardio exercise, such as walking, swimming or yoga. If the pain is very big, it is enough just to walk. But if the pain is mild and you have the desire to continue with the exercise, do not hesitate, just reduce the intensity or change the exercises.
2. Massage your muscles. Massage relaxes muscles and reduces inflammation.
3. Do gentle stretching exercises. By stretching the muscles you will immediately feel relief. Although scientists are not convinced that stretching mend muscle pain, they still recommend it as a way for its mitigation. Easy and slowly stretch the entire body.
4. Take an aspirin. To reduce the pain immediately, drink an aspirin. It reduces inflammation and improve blood circulation.
5. Cold bath or cold ice compresses. If you feel unbearable pain, you can fill the tub with cold water and stay in it for ten minutes. Get slowly and do not immerse the body over the chest. If you are afraid of the cold bath, you can put ice cold compresses on muscles that bother you.
6. Sleep enough. Make sure you have at least 8 hours of good sleep. Body recovers while you sleep.
7. Eat healthy and drink enough water. It is necessary to drink plenty of water before, during and after your workout. And here is food that helps with muscle pain:
- blueberries
- cherries (cherry juice)
- pomegranates
- bananas
- ginger
- almonds
- salmon
- chocolate milk
