Contents:
- Medical Video: 5 Ways To Reduce Muscle Soreness (INSTANTLY)
- Why do muscles hurt after exercising?
- What are the symptoms of muscle pain due to exercise?
- How do you deal with this muscle pain?
- 1. Compress the area experiencing pain
- 2. Use anti-inflammatory drugs
- 3. Improve muscle tissue with food
- 4. Meet water consumption needs
- 5. Improve blood flow
- 6. Topical treatment
Medical Video: 5 Ways To Reduce Muscle Soreness (INSTANTLY)
Pain after exercising is a common thing. This pain can occur after a day to three days of exercise, or what is known as Delayed Muscle Soreness Onset (DOMS). This condition can occur in any body muscle, depending on the body member used for exercise.
Why do muscles hurt after exercising?
The pain that you feel after exercising or doing enough physical activity is caused by trauma to the muscle fibers. However, this is not permanent damage. Instead, muscle pain is a form of muscle adaptation to the exercise performed, and usually occurs when you start a new exercise or program.
With this damage, the muscle then forms a new tissue, which will increase the mass and shape of the muscle in the recovery phase.
What are the symptoms of muscle pain due to exercise?
There are many signs a person experiencesDelayed Muscle Soreness Onset (Doms), but this pain will be different from the acute pain that occurs when you are exercising. Here are some common signs that can be observed:
- Swelling around the area with pain.
- Muscles feel stiff and experience limited range to move.
- Feel sick when touched.
- The limbs with DOMS will tend to feel weak and this can take place in a few days.
- In severe cases, muscle damage can affect the kidneys and cause changes in the color of urine. If this happens immediately consult your doctor.
How do you deal with this muscle pain?
This pain can not be avoided when you want to increase the intensity of exercise, but pain can be reduced in the following ways:
1. Compress the area experiencing pain
Cooling down a painful area will help the muscles release fluid that disguises pain. The same thing can be done by massaging and using techniques acupressure to relieve swollen and stiff areas in the muscles.
2. Use anti-inflammatory drugs
Taking medication can help inflammation in the muscles to recover faster and relieve pain in some time. Anti-inflammatory drugs that can be used include aspirin and ibuprofen.
3. Improve muscle tissue with food
Food can affect the healing of pain in the muscles, whether it heals or worsens the inflammatory state. When you experience pain in the muscles, avoid foods that contain high cholesterol and salt such as meat and salted foods. Instead, try the following foods that contain less cholesterol and salt and have anti-inflammatory functions:
- Olive oil - This food ingredient can be your choice because in addition to being healthier, olive oil contains omega 9 fatty acids which can function as anti-inflammatory substances.
- Fish - some types of fish that are good at healing inflammation are salmon, tuna and cod because they have high omega-3 and protein content and have low cholesterol levels.
- Nuts - Some types of nuts such as walnuts, almonds, sunflower seeds, and hazelnuts have high omega-3 content
- Fruits - antioxidants from fruits are also needed in muscle recovery. Some fruits with high antioxidant levels include apples, pineapples, blueberries, cherries, raspberries and strawberries.
4. Meet water consumption needs
The condition of the body that lacks water or dehydration will inhibit muscle tissue to recover, because it requires a sufficient amount of water to accelerate the growth process. So just need daily drinking water needs of around 2.5 liters per day if you experience pain in the muscles.
5. Improve blood flow
Smooth blood flow will help in replacing damaged muscle cells so as to accelerate healing of muscle tissue. To improve blood flow, you can do the cooling after exercising slowly, and do activities that can facilitate blood flow during the recovery period by actively moving with swimming or doing light activities.
6. Topical treatment
The use of topical drugs such as balm by applying it around the affected area will have a relaxing effect on pain, a cold sensation, and to increase calcium levels to help facilitate blood flow and speed healing of pain.
With the loss of pain, it does not mean your muscles have fully recovered. In order for muscles to recover fully try avoiding too much exercise in a few days until the pain disappears, and replace your activity into a lighter exercise so that the muscles can remain active during the healing phase.
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