So you have a problem, the problem is muscle pain, but how do you get rid of it? Well the answer is completely straightforward, but I’ll explain what works best for me.
It’s important to stay hydrated when you get over muscle pain, and if you use the following techniques, muscle pain won’t slow you down.
The first technique, very simple, is to use a roller to rub the muscles. Now, they actually have foam rollers to do this, but if you don’t have one on hand, you can probably find the answer somewhere in your kitchen. When your muscles are repairing it is very important that you keep them loose, which is why I recommend using a roller before, after, and sometimes in between training sessions.
The next well-known solution is to drink extra protein shakes throughout the day. I say protein shakes because it is a way to get extra protein because I assume that a person who exercises vigorously on a routine basis is eating a proper diet that still includes foods that have protein. Drinking protein shakes throughout the day will give your body the extra protein it needs to recover after damaging your muscles. I recommend always drinking a 100% whey protein shake immediately after an intense workout. By doing this, you will definitely decrease the amount of muscle soreness that you will experience for the next few days.
Sometimes we overlook taking ibuprofen or a type of anti-inflammatory because we forget that they are only for pain relief. They relieve pain by reducing the swelling that we have created in our muscles by exercising. I would like to mention that I would not recommend taking them regularly. I would only take them after leg day or a day when I really need it. The reason I’m saying don’t take it continuously is because it can cause serious liver damage if you take it regularly and it can even inhibit your ability to recover from hard workouts.
I go a lot to why with one of the wrestling trainers who trains me and with whom I now train to train. He always used to recommend taking a cold bath after my hard workouts because it would reduce the swelling and make me feel better afterwards. However, I was always reluctant to do it because it was simply called and I did not want to. However, it is quite easy to do this at home because all you need to do is fill the bathtub with cold water and then put in some ice to cool it even more. Of course the first game is going to suck, but you’ll soon get used to it and maybe even enjoy it. If you can handle it for about 10-15 minutes, you will come out feeling much better than before you entered.
I always have people shake their heads when I say the latter because it sounds contradictory and people always tell me that I am overtraining. This only reminds me of two or three soccer practices a day in high school when I was incredibly sore, but I still went out and practiced day after day. Sometimes when you are sore, it is better to exercise that area a little more. I don’t recommend going crazy and exercising very strenuously, but I do recommend doing some light exercise with those sore muscles so you can loosen them up and get rid of that building up lactic acid. in your muscles. Once the blood is circulating, have a protein shake. Once more blood reaches those muscles, your body can supply protein and other nutrients much more efficiently. I think the key to this point is that exercise should not be a killer workout, but just a way to relax things.
The real key to preventing muscle pain is recognizing what kind of physical condition you are in. It is not a bad thing to be sore, but it is not good to be so sore that you have trouble completing daily habits. So if you haven’t listed it in a while, start out at a lower weight than usual, anticipating you’ll be more sore than normal.
Earlier, I recommended using the roller before, after, and between different workouts, and it’s important to note that you’ll always want to do a pre-workout stretch and a post-workout stretch. It is also very important that you stretch on your days off. Yes, I said days off, so I will know what I think is the obvious but worth mentioning, which is taking a few days off a week to rest.
One of the most important aspects of recovery is simple, easy, and is often overlooked for its importance. You need to sleep, and when you are really sore you need more sleep. When you are flying, you should sleep 8-10 hours a night. Some people recommend that you always get a minimum of eight hours of sleep a night, but by age 23 I often get six to eight hours a night.
At first I mentioned that you need to stay highly hydrated by consuming lots of water, Gatorade or other beverages that replenish electrolytes lost through sweat, and drinks with vitamin C and other antioxidants, such as tea or juices, which can help flush out your body. of toxins accumulated in your muscles. Take your supplements and vitamins too, like fish oil supplements with dinner. Lastly, I will recommend some other tips similar to others that I delved into, and they are as follows: apply heat or sit in a sauna to help relax your muscles and stretch, ask someone to give you a massage, and use common sense.