Healthadvocatemarketing.com | 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.
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.
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.
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.