Written By Kara Masterson / Reviewed By Ray Spotts
Sore muscles can be satisfying when they are the result of a solid workout, but not all muscle aches are proof of time at the gym. You may have caused your muscles to go into shock.
Delayed onset muscle soreness, or DOMS, typically takes place within one to two days of activity. It appears to result from small tears in the fibers of your muscles that, when combined with inflammatory processes, produce pain. Fortunately, there are simple means of addressing muscle pain.
Studies have found that mushrooms possess anti-inflammatory properties. These might be effective in the reduction of muscle soreness. This is due to polysaccharides working for the reduction of cytokine compounds, which cause inflammation.
Another good anti-inflammatory food is watermelon. This melon is rich in L-citrulline, an amino acid that studies show reduces muscle soreness.
Further foods that have shown positive results in the treatment of muscle soreness are pineapple, ginger, and cherry juice. These options are healthier and more reliable than reliance on NSAIDs for muscle soreness relief.
Immediately upon completion of a workout or strenuous activity, make use of a foam roller for SMR or self-myofascial release. This eases tension in the muscles and tissues that are connective. Such tools as foam rollers, massage sticks, and lacrosse balls help to move accumulated fluids in the muscles post-exercise.
Foam rolling and other massage types increase circulation so that more oxygen and nutrients get delivered to affected areas. This reduces tenderness and swelling. Start with a softer foam roller until you are used to the sensation.
Hot and Cold Treatments
Heating pads help by increasing your blood flow. Heat is a vasodilator. This means it opens the blood vessels. The thought behind the use of heat is that it flushes inflammation and byproducts pertaining to muscle soreness from the muscles. Alternating heat with cold may well be the ideal combination.
A 2015 study showed that the use of both ice and heat caused the prevention of elastic tissue damage. Try alternating 20 minutes of heat and 20 minutes of ice. Topical ointments, ones like Derm Creations, can also stimulate feelings of hot and cold to the same effect.
Many lifestyle choices help to ease sore muscles related to workouts and strenuous activity. Hydration is one. Remaining hydrated is a vital part of muscle recovery. Water maintains the movement of fluids through your system; this eases inflammation while flushing out waste products and delivering nutrients to the muscles.
Sleep is another. Non-rapid eye movement sleep creates proteins necessary to repair damaged muscles. By skipping NSAIDs in favor of anti-inflammatory foods, hydrating and getting sufficient sleep, massage, and hot and cold treatments, you can find comfort for sore muscles.
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Kara Masterson is a freelance writer from Utah. She enjoys tennis and spending time with her family.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.