How to Relieve Muscle Pain After Exercise?

How to Relieve Muscle Pain After Exercise | How to Relieve Muscle Pain After Exercise? – Do you ever feel pain after starting a new activity or trying to exercise more intense than usual? Well, here is information on the post-exercise muscle soreness and how to ease it.

Muscle aches usually appear one or two days after the exercise and this can be experienced by anyone not be separated from one’s fitness level. But do not worry, the muscle pain is normal and does not last long. Then step and what a way to avoid and reduce muscle soreness after exercise?. (Read also : obat nyeri otot)

Why muscle ache after exercise?

Pain or pain in the muscles after physical activity is known as delayed onset muscle soreness (Doms). This is common when starting a new exercise program, change workout routines, or increase the duration of exercise routine is done.

When the muscles are trained so hard is not as usual or a different way, it can cause microscopic damage to the muscle fibers. As a result, the muscle pain and stiffness. Doms itself is often misunderstood because of the lactic acid. In fact, lactic acid is not involved in this process.

Who can experience Doms?

Anyone can experience Doms, including those who have for years been no exception to fitness sports athletes. Doms itself can be a scourge for beginners who are new in the world of fitness. This can make them taste sour and their enthusiasm for fitness can be reduced.

However, the pain experienced will be reduced if the habit of doing exercise. Doms is part of the adaptation process to increase stamina and muscle strength after recovery.

What exercise can cause Doms?

Basically, any unusual movement will be done may cause pain in the muscles, especially the movements that cause the muscles to contract lengthening (eccentric muscle contractions). Examples of activities that cause muscle contraction such as, among others up and down the stairs, jogging, weight (such as the bicep curl exercises), squats and push-ups.

How long Doms experienced?

As mentioned by Dr Jonathan Folland, neuromuscular physiology experts from Loughborough University explained that the pain from mild to severe, usually appear one or two days after exercise. Post-workout muscle pain usually lasts between three to five days.

How to remove and treat Doms?

There is no right way and proved 100% effective for treating Doms. Treatments such as anti-inflammatory drugs (such as aspirin or ibuprofen), ice packs, or simply massage can ease. Doms generally do not require medical intervention if the condition does not make you weak.

Diverse studies on reducing post-exercise muscle soreness

1. Vitamin E

Meanwhile, a study conducted Jennifer Sachek of Antioxidant Research Laboratory at Boston University in 2014 and said that metabolism in the body to release any side effects that free radicals. This can lead to tissue damage either to the muscles and other organs. Damage to the muscle tissue itself can trigger muscle pain. And intake of Vitamin E as Ultimate Nutrition is said to reduce the effects of free radicals.

“This means that taking supplements of Vitamin E before exercise can reduce the impact of harmful free radical oxidation,” said Sachek.

2. Jumping

Researchers from Ohio State University say that doing plyometrics exercises in the pool significantly reduce muscle soreness after exercise, especially exercises that target the leg muscles. After the workout, jump in the pool and do 3-4 sets of 6 reps jump squats. Do not forget to give the body a break from the routine exercise. For example, every 6-8 weeks intensive training, let your body a vacation from exercise for a week.

3. Glutamine

Glutamine is an amino acid that is most dominant. These amino acids form more than 61 percent of skeletal muscle and is proven to boost immunity, especially for those who train with high intensity.

As Glutapure Ultimate Nutrition, with a content of 100% glutamine help increase resilience and relieve muscle pain during exercise. Not only that, glutamine also helps reduce shrinkage hormones and repair of the intestinal wall.

Meanwhile, a study by Louisiana State Medical College published in published in the American Journal of Clinical Nutrition reported that growth hormone increased by 440 percent after using glutamine supplementation.

4. Tea

Researchers from the University College in London said that men who consumed four cups of tea before heavy exercise levels 25 percent lower cortisol after exercise than those who did not consume tea. High cortisol levels can trigger pain or tenderness.


Try taking supplements like Branched Chain Amino Acids (BCAA). Research conducted Nosaka, Sacco and Mawatari in 2006 said that taking BCAAs after exercise has the potential to alleviate Doms. In this study, exercise carried out is an exercise that trains bicep tendon, bicep, and ligaments around the elbow.

Shimomura another study published in 2010 found that taking BCAAs before a workout can reduce muscle soreness after exercise. BCAA supplements such as Ultimate Nutrition BCAA amino acids Leucine, Isoleucine, and Valine, the amino acids needed to maintain muscle fibers during exercise and regular heavy loads.

How can I prevent Doms?

One of the best ways to prevent muscle soreness is starting a new exercise program gradually. Let the muscles of your trainees to adapt to the new movement to help minimize the pain. There is evidence that heating is effective enough to prevent muscle soreness. However, if the warming up before exercise can reduce the risk of injury and improve your performance.

Can workout while still having muscle pain?

You can do exercises while still experiencing Doms. Pain or tenderness will disappear when you exercise, but will feel back afterwards.

If the pain makes exercise difficult, then you should hold yourself to miss the exercise until the pain subsides. Alternatively, you can perform the exercise with a focus on targeting the affected muscle pain experienced.

Doms is a muscle conditioning, this means that your muscles are adapting to the new activity. If you do the same exercise or with the same intensity, the breakdown of muscle tissue that occurs is reduced, muscle pain just feel light and run faster recovery.

May be useful.

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did you know? This is what causes sinusitis

Did you know that diseases sinusitis? sinusitis is one disease that is quite dangerous, especially its complications, sinusitis can cause menyerabar to nearby organs, such as the brain, can cause meningitis or inflammation of the brain membrane.

So the treatment of sinusitis should be immediately done don’t let well enough alone. Sinusitis is the inflammation of the sinus cavities occur in the sinus cavity, one of which is located in the area around the face. (obat herbal sinusitis)

Most sinus infections (sinusitis) starts when cold. Colds are caused by viruses, which can make the nasal tissue to swell, blocking the holes that normally drain the sinus fluid.

If Your sinus infections caused by viruses, antibiotics will not help because these drugs kill the bacteria only. Your symptoms may be improved after about a week or so. A decongestant can help, but do not use it for more than four or five days to avoid dependency.

The best defense against sinus infection because the virus is the same thing that protects against colds and flu. In other words, get a flu vaccination, hand-washing, and strengthens the body’s immunity.



Because inflammation can block the nasal passages and prevent drying, often associated with allergic disease sinusitis. In fact, research has shown that patients sinusitis allergies tend to have more complex sinusitis, said Sonia Bains, MD, Assistant Professor in the Division of Pulmonary, Allergy, Critical Care, and Sleep Medicine at the Medical University of South Carolina.

If you are prone to allergies or hay fever, try to avoid things that trigger allergic reactions, such as mites, pet fur, dust, mold, and cockroaches. Antihistamines and nasal sprays may reduce chronic inflammation in the sinuses and the nasal lining.


SinusitisJika flu-causing bacteria do not stop within 10 to 15 days, the bacteria may play a role in it.

Bacterial infections rarely cause sinusitis, but they almost always cause complications, secondary infections, said William j. Hueston, MD, professor and chair of the Department of Family Medicine at the Medical University of South Carolina. In this case, most likely the bacteria Streptococcus pneumoniae or Haemophilus influenzae.

These bacteria lurking on a healthy person; they wait for the right situation to grow. Drink a decongestant for colds to avoid such situations. If you develop sinusitis due to bacteria, you can treat it with antibiotics


A polyp is a thriving growing meat on the nose or sinus tissue and can cause sinus cavity becomes blocked, prevent mucus dries up and cause penyaki sinusitis. Polyps can also limit parts of the air duct, which in turn can trigger a headache.

Chronic allergies can cause a swollen area and the long-term scars on the nasal passages and polyps, according to Dr Hueston. People with nasal polyps often have decreased sense of smell.

Polyps can be treated with steroid nasal sprays or oral steroids, but if steroid treatments don’t work, surgery may be necessary.

Irritation Due To Air Pollutants

Allergens and pollutants in the air such as dust, air pollution, and a strong odor such as perfume-it can cause coughing, irritation of the nose, and cause inflammation that can increase the risk of sinusitis, according to Dr. Bains.

Avoid irritation of this as much as possible to reduce the occurrence of sinus infections, especially if you suffer from allergies or asthma. An Air Purifier can also reduce pollution in the air.

Swimming and diving

If you’re prone to sinus infections, we recommend that you avoid a long time been in the pond containing chlorine, as it can irritate the lining of the nose and sinuses.

Diving into the water can be a problem too. Pressure during diving can push water into your sinuses, causing irritation.

The Airplane Ride

Traveling for work or leisure? This can exacerbate your sinuses, if using airplanes.

When the reduced air pressure in flight, it can cause pressure build up in your head, which can in turn blocked sinuses and Airways and exacerbate the flu symptoms. This is especially problematic when the takeoff and landing.

If you’re claustrophobic or suffering from a sinus infection, but had to undergo a flight, we recommend that you use decongestant drops or inhalers before takeoff.


The fungus Causes Sinusitis “Mold is the cause which is very rare for a sinus infection,” said Dr Hueston. While the result of fungal sinus infections can occur in healthy people, the most common attack people with a weakened immune system.

When your immune system vulnerable, the fungus can grow, especially in damp and dark places (sinus). The most common fungi associated with sinusitis is Aspergillus.

In some people, chronic sinusitis can be caused by an allergic reaction to the fungus.

Treatment may include surgery to remove the fungus, antifungal therapy, or scratch the infected sinuses. Meet your doctor if you have a fever, headache, and vision problems for more than 10 days.

Thank you already are willing to read this article, we hope this simple article can be useful for you.

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Penyakit Tipes Apakah Menular

Penyakit tipes merupakan penyakit yang sudah menjadi endemi di negara kita indonesia ini sehingga di antara kita pasti sudah ada yang terjangkit oleh bakteri salmonella typhi namun karena tubuh kita memiliki daya tahan tubuh yang baik maka bakteri ini gagal tumbuh,Penyakit tipes dapat di sembuhkan cara nya pun cukup mudah yaitu dengan mengkonsumsi Obat Sakit Tipes antibiotik dengan tuntas yang di berikan oleh dokter .

Pemberian obat antibiotik telah terbukti dapat mengatasi dan menyembuhkan penyakit tipes dan tak hanya itu anda pun dapat mencegah penyakit tipes ini dengan cara melakukan vaksinasi ,vaksinasi telah terbukti 99% dapat mencegah penyakit tipes .


Meskipun begitu bukan berarti kita tidak akan kena penyakit tipes ,jika kondisi lingkungan dan gaya hidup kita mendukung untuk timbul penyakit tipes ini meskipun sudah di vaksinasi tetap saja bisa terkena .

Penyakit Tipes adalah Penyakit dari infeksi bakteri ,meskipun sifanya tidak terlalu berbahaya namun pada 3% kasus penyakit tipes yang tak terobati bisa menimbulkan kematian .selain itu juga proses penyembuhan nya pun cukup lama.

Penyakit Tipes Apakah Menular

Bakteri penyebab tipes sangat kuat dan bisa bertahan di berbagai bentuk lingkungan ,sehingga muncullah pertanyaan Penyakit Tipes Apakah Menular ?

Maka jawabannya ,YA bisa menular .Hal ini karena dari kemampuan bakteri penyebab tipes ini mampu untuk hidup di berbagai kondisi seperti tempat kering ,benda benda yang di gunakan apalagi di air ,dan fakta pun membuktikan bahwa kebanyak kasus penularan penyakit tipes ini di tularkan lewat air dan makanan yang kita makan .

Jika menular apa cara yang tepat untuk mencegah penularan nya?

Cara yang paling simpel adalah dengan tidak menggunakan alat makan dan barang yang bersentuhan dengan cairan si penderita penyakit tipes ,dan jika harus menggunakan barang seperti alat makan penderita penyakit tipes maka sebaiknya cuci terlebih dahulu dan cuci tangan anda terlebih dahulu .

Jika hal ini sudah di lakukan maka pencegahan berikutnya yaitu dengan cara membiasakan diri hidup dengan pola yang sehat cukupi kebutuhan nutiris untuk tubuh dan juga biasa kan rajin berolahraga untuk membentuk metabolisme menjadi lebih kuat .

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What Is Bone Cancer?

Bone cancer is a kind of cancer that affects bone. This disease can affects children to adults. Bone cancer is divided into two, there are primary and secondary bone cancer. It is called primary bone cancer if the cancer occurrs and grows on the bone itself.

what is bone cancerWhile the secondary bone cancer is a cancer that comes from other part of the body that spread to the bone. Types of the cancers that usually spread to the bone cancer are lung cancer, breast cancer, and prostate cancer.

The primary cancer cases are rarely happen compared to the secondary bone cancer. Until now, the exact cause of the bone cancer still haven’t discovered yet.
All bone on the body can be affected by this disease but most of the cases happens on the feet and arms bone.

Types of bone cancer:

There are three types of bone cancer that commonly happens. Here are the types of bone cancer:

  • Osteosarcoma. This bone cancer grows inside of the new tissue on the growing bone. This kind of boen cancer usually affects the femur (thigh bone) and fibula. Osteosarcome can affect anybody, but most of the cases occurrs on teenagers and people that have reached adult age.
  • Ewing’s sarcoma. This kind of bone cancer grows inside the immature nerve on the bone marrow. This kind of cancer usually affects femur, fibula and pelvis. Ewing’s sarcoma usually affect teenagers rather than adults.
  • Chondrosarcoma. This kind of bone cancer grows in the cartilage. It usually affects femur, pelvis, ribs, scapula and the upper arm bone. Chondrosarcome usually affects people at the age between 30-60 years old.
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Treatment for Bone Cancer

The treatments for bone cancer depends on the severity of the cancer, the location of the cancer, or even the types of the cancer itselves. Nevertheless, the main treatment for the cancer is usually done by surgery that is combined with other treatments like chemotherapy and radiotherapy.

Treatment for Bone CancerSome types of the surgery that can be done to overcome the bone cancers are:

  • Bone removal surgery. This surgery usually done if the cancer has not spread to the bone. Part of the bone or a joint that have been infected by cancer will be removed and replaced with artificial bone or joint. This removal surgery also can be applied if the cancer has only spread to the tissue around the bone.
  • Amputation. Amputation usually done if the cancer did not successfully handled with the surgery or if the bone cancer has spread, such as to the nerve, blood vessels, and skin.


Chemotherapy is a method to treat cancer that is done by giving medications. On the bone cancer, the medications are infused to the blood vessels.
On the bone cancer cases, chemotherapy usually done before the surgery with the purpose to shrink the cancer so that amputation will not be necessary, and done after the surgery so the the cancer won’t reccurred.

The chemotherapy usually done by several cycles, where each cycles consists of several days. The number of the cycles that are needed by the patients are different, depending on the types and the severity of the cancer that they have. Each chemotherapy cycles usually separated by the delay for several weeks. The purpose of giving this delay is so the patient can have time to recover from the chemotherapy effects.


The method of radiotherapy is done by using radiation exposure to crush cancer cells. On the bone cancer cases, the radiotherapy can be used before or after the surgery. This method also can be doen to slow down the one cancer symptoms on the patient that cannot be treated by any kind of treatment.
Radiotherapy usually done by five sessions in a week, each sessions usually take 15 minutes.

Like chemotherapy, radiotherapy also have side effects. These side effects are tiredness, hair fall, pain in the joint, sickness, iritation and redness on the skin. These side effects usually gone after the radiotherapy treatment ends.

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Symptoms and the Stages of the Bone Cancer

Bone cancers are the kind of diseases tha can attack or affect the bone. As mentioned before in the previous article, there are 3 types of the bone cancers: Osteosarcoma, Ewing’s Sarcoma, and Chondrosarcoma. The three of them have common symptoms that will be felt by the patients. Here are some of the symptoms of the bone cancer:

Symptoms and the Stages of the Bone Cancer

  • Pain. People with bone cancer usually will feel the pain around the bone that is affected by bone cancer. This pain usually gradualy grows and get worse, especially when the bone is moved or when the night come.
  • Swelling. Swelling will occur on the area that have been affected by cancer. Even so, if the swelling occurs on a joint, the joint will be hard to move.
  • Weakening of the bones. Bone cancer can cause the bone to become weak or fragile. In fact if it gets worse, a common fall or a small injury can make the bone to break.
  • Tiredness. Body of the patients will become tired without reason.
  • Decreased body weight. The patient’s body weight will gradually decreasing even if they are not on a diet.
  • Fever.
  • Sweating, especially on the night.

On the adults, these symptoms sometimes can be misconstrued as rheumatoid arthritis. On children and teenagers, sometimes minsconstrued as the side effects of the bone growth. It is recommended to see a doctor if you or your children continously feel the pain on the bone for more than three days.

Stages of development of the bone cancer

There are four stages that identify the severity of a bone cancer disease

  • Stage 1. On this stage, the cancer have only affects a part of the bone and haven’t spread to other parts.
  • Stage 2. It is the same like stage 1, but on this stage, the cancer aggressiveness starting to be seen.
  • Stage 3. On this stage, the cancer have spread to more than an area on the same bone.
  • Stage 4. On this stage, the cancer have gnawed the bones to the other part of the body, like lungs, liver, or brain.

To determine the severity of the bone cancer can be done by diagnosis. It is very helpful for the doctor to give the proper treatment.

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How Can The Bone Cancer Be Diagnosed

How Can The Bone Cancer Be DiagnosedTo find out wether the patient have a bone cancer or not, beside asking the symptoms that are felt by the patients, doctor also need to runs some test. These tests are:

  • Blood test. This test can find out the cancer presence on the bone through the changes that happens on the blood. For example, the increasing level of the alkaline phosphatase enzyme. Other uses of the blood test is to make sure the patient not having any other conditions, like arthritis that also can cause the pain the bone cancer.
  • Biopsy. Besides detecting the presence of the bone cancer, this test also can determine the severity of the disease if there is a cancer. Biopsy is done by taking a little sample from the bone to be examined in laboratorium. This test is considered as the most accurate way to diagnose bone cancer.
  • X-ray test. Through this test, it can be found out wether there is a damage on the patient’s bone that is caused by cancer or other conditions. Besides bone damage, the abnormal growth of the bone that can be caused by cancer also can be detected through the X-ray scan.
  • Bone Scanning. This test is done by injecting some of radioactive material into the veins. These materials will later be absorbed by the bone. Usually the bone with problems or abnormal will more quickly absorb the material than the normal bone. The informations about the bone that are obtained by the bone scanning usually more detailed than the informations from the X-ray test.
  • MRI Scan. Through this method, the severity of the cancer spreading in the bone can be known. With the radio waves and electromagnetic fields, MRI scan can bring out the more detailed bone image.
  • CT Scan. This examination is done to find out wether the bone cancer has spread, such as to the lungs. The scanning is using the series of the X-ray with the help of the computer to bring out the detailed image of the body on three dimensional form.
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Here Is How to Prevent You From Bone Cancer

Bone cancer is a disease that affects bone on the human body. It can comes from the bone itself or as the result of spreading from other cancer.

Here Is How to Prevent You From Bone CancerThe bone cancer disease can be prevented like any other disease. There are several ways for early prevention of the bone cancer. here are the following ways to prevent bone cancer:

  1. Strengthening the bone by harvesting vitamin D through the sunbathe before 10 o’clock in the morning.
  2. Developing a healthy lifestyle with consuming foods that rich with natural calcium at the sufficient quantities.
  3. Regular exercise can strengthen the bone because sport activities can make the bone composition more solid. Jogging and gymnastics are the exercise that is very recommended for the bone.
  4. Avoid foods that have carcinogenic substances or a substance that can cause cancer.
  5. Not consuming or at least limit the consumption of alcohol.

Chances of Recovering from bone cancer

Bone cancer that is not yet spread to other organ or still localized, is more easy to handle than bone cancer that have spread or metastasize. This is the factor that will affect the chance of the patient to recover.

According to a study, a person that have been diagnosed with localized osteosarcoma is predicted to have 60 %more chance of survival at least for five years ahead, those who have been diagnosed with metastasize osteosarcoma will only have 10% chance of survival.
For the Ewing’s Sarcoma cases, the patient with localized cancer is predicted to have 70% chance of survival for at least 5 years ahead than those who have metastasize condition whose only have 30% chance of survival. Like localized osteosarcoma, most of the localized Ewing’s sarcoma also successfully recover from the disease.

Besides the level of spreading, the patients with the severity of the tissue that have been affected by cancer can also have chance to recover. According to a research, the chance of survival ratio between the low stage and high stage of chondrosarcoma for 5 years ahead are 80 to 30 percents.

Throughout the life, bone will keep developing and improving. So there are still chance to prevent yourself from getting affected by the bone cancer.

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