Some people call it a “good” pain, but the truth is that no one really enjoys getting out of bed the morning after an intense workout. Your body is tense, your muscles feel weak and swollen, and you are ferociously hungry. You may feel like you never want to return to the gym again, but exercise-induced muscle damage and the steps you take to recover are all part of becoming a better athlete.
Knowing the right steps to take to recover are essential for muscle repair and injury prevention, and the good news is that it’s easier than you might think.
What is muscle pain?
Muscle pain, myalgia, or simply pain in the muscles. Muscle pain are extremely common. Almost everybody has likely experienced discomfort in his or her muscles at some point.
Because almost every part of the body has muscle tissue, this type of pain can be felt practically anywhere. it usually affects a small number of muscles at a time.
Common cause of muscle pain
Often, people who experience muscle Pain can easily pinpoint the cause. This is because most instances from too much stress, tension, or physical activity. Some common causes include:
* Muscle tension in one or more areas of the body.
* Overusing the muscle during physical activity.
* Injuring the muscle while engaging in physically.
* demanding work or exercise (muscle sprains and strains are both injuries that can cause muscle pain).
Home treatment of muscle pain
Muscle pain often respond well to home treatment. Some measures you can take to ease any muscle discomfort from injuries and overuse include:
* Resting the area of the body where you are experiencing pains.
* Taking an over-the-counter pain reliever, such as ibuprofen.
* Applying ice to the affected area to help relieve pain and ease inflammation. If you should use ice for one to three days following the strain or sprain. Apply heat for any pain that remains after three days.
Other measures that may provide relief from muscle pain due to a variety of causes include:
* Gently stretching the muscles.
* Avoiding high-impact activities until after the muscle pain goes away.
* Avoiding weight-lifting sessions until the muscle pain is resolved.
* Giving yourself time to rest.
* Doing stress-relieving activities and exercises such as yoga and meditation to relieve tension.
Muscle aches are not always harmless, and in some instances, home treatment is not enough. It can also be a sign that something is seriously wrong in your body.
You Will Need help Of A Doctor If your -
* Pain that does not go away after a few days of home treatment.
* Severe muscle pain if you are unsure of the cause.
* Muscle pain that occurs along with a rash.
* Tuscle pain that occurs after a tick bite.
* If redness or swelling in area of pain.
* Pain that occurs soon after a change in the medications you take
Preventing sore muscles.
If your muscle pain is caused by tension or physical activity, take these measures to lower your risk of developing muscle pain in the future:
* Stretch your muscles before engaging in physical activity and after workouts.
* Incorporate a warm-up and a cool-down into all of your exercise sessions.
* Stay hydrated, especially on the days when you are active.
* Engage in regular exercise to help promote optimal muscle tone.
* Get up and stretch regularly if you work at a desk or in an environment that puts you at risk for muscle strain or tension.
* People who work at a desk should make an effort to get up and stretch at least every 60 minutes.
Your sore muscles might be due to something other than tension and physical activity. In this case, your doctor will best be able to advise you on how to fully resolve your muscle pain. The first priority will probably be to treat the primary condition.
Have a liquid lunch.
Post-workout recovery shakes are a great way to ensure your body is getting the nutrition it needs. Following intense exercise, a combination of protein and carbohydrates will help to replenish your muscles and regain your strength.
A high quality egg white, soy or whey protein supplement contains essential amino acids needed to promote maximum protein synthesis, and should be combined with a quick digesting carbohydrate, such as oranges, pineapple, or raspberries to speed up your recovery rate.
Dress
Sleep and nutrition will do wonders to aid in your recovery, but if you are looking for another tool to help ease muscle soreness, compression clothing may be for you.
Compression clothing can be worn on any part of the body to accommodate any sport, and is engineered to apply mild pressure without losing its shape throughout the day.
If you are a runner who regularly experiences shin splints and pain in your lower legs, a compression sleeve may help reduce your recovery time and get you back on the track faster.
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