How to avoid and manage post-workout pain
We have all experienced post-workout pains, whether it be after a run, walk or gym session. Going about your daily life can be uncomfortable enough when experiencing these pains and it is even more difficult to put that work in when you are stiff and sore. Fortunately, there are many ways to prevent these post-workout pains from occurring in the first place, and if they do, there are a few easy methods you can undertake for some quick relief. In this article, we will be taking a look at the various ways to prevent and treat post-workout pains.
Preventing post-workout pains
Stretching is without a doubt one of the most important practices that you will want to bring into your workout routine. In most cases, stretching will already be a habitual exercise in which you undertake prior to or after exercise, however it is important to know when and how to stretch. Stretching for as little as 10 minutes after a workout improves the circulation in the body, ultimately reducing recovery time. If you are a busy person, try stretching at night. The body will still receive all the great benefits.
Remember to warm up!
Jumping straight into high intensity workouts can be damaging for your body and cause post-workout pains. The good news is such conditions like these can be avoided by simply warming up before workouts. Warming up your body increases blood flow and loosens joints, preventing muscle pain and other injuries. Walking for as little as 10 minutes before strenuous exercise is ample to avoid muscle pains.
Remedies for Post-Workout Pains.
We all have busy lives, and sometimes we can forget to follow the steps to avoid muscle pains and soreness. However, if you have done so there are a few ways you can help soothe your workout pains and quicken your recovery time. First of all, it is important to know that there are two different types of post-workout pains, each with different forms of remedy. The first is IMS (immediate muscle soreness). IMS occurs, as you probably guessed, right after your workout. The second is DOMS (delayed onset muscle soreness. DOMS occurs hours or even days after the exercise took place. It is an indication from your body that tiny, microscopic tears have formed in your muscles. This is not a bad sign. In fact, it means that your muscles are growing. DOMS is painful, and if you are experiencing it there are a few things you can do to help.
The most effective treatment for DOMS is the right amount of BCAA (branched-chain amino acids). Although they cannot prevent DOMS, BCAA’s are excellent at improving recovery time and reducing muscle soreness and stiffness. The best way to get the right amount of BCAA’s is whey protein. Whey protein is filled with essential amino acids (BCAA’s) in which will have you up and moving in no time. Natureal’s Whey Protein is a premium natural formula of whey protein, scientifically designed for your body to recover fast after every workout.
Take a hot bath
Most if not all pain occurring from DOMS and IMS is inflammation pain. Naturally, many knowing this turn to anti-inflammatory tablets to help remedy the pain. Unfortunately, these medications come with a wide range of gastro-intestinal side-effects, making it important to find a better solution. Luckily a simple task in taking a warm bath or shower can have an immediate relief impact on DOMS and IMS pain. Taking a hot bath reduces inflammation and can even burn calories. A 15-30 minute bath can reduce as much as 150 calories, about as much as a 30 minute walk!
Try incorporating these steps into you workout routine to cut out those muscle pains!