Philadelphia, PA - While the ice bath is the most famous way to relieve muscle ache after a long run, many people find that heating pads increase blood flow and open blood vessels to flush inflammation from muscles. Foam rolling is also an effective way to reduce post-workout muscle soreness and may even improve tissue healing. It also helps repair muscles and reduces edema, which are symptoms of inflammation.
How To Ease Post-Workout Muscle Soreness
Compression clothing
The benefits of compression apparel are many. First, they increase blood flow to specific limbs during exercise. This blood flow feeds and nourishes muscles, reducing swelling and lactic acid buildup. In addition, compression garments provide protection against abrasions on the skin. Athletes who use compression apparel report reduced post-workout muscle soreness and improved performance.
Secondly, compression apparel is ideal for athletes concerned about muscle recovery. It helps the muscles recover faster, making it more comfortable and easier to return to training. The latest products on the market claim to boost muscle recovery. One such product is compression clothing. However, it is important to consult with a health care provider before using compression garments. This article will explore whether compression clothing can help athletes recover more quickly and efficiently.
L-Carnitine
There are many benefits of L-Carnitine, but it is often misunderstood. In fact, it has been shown to improve exercise performance and overall health. People who suffer from fatigue, low energy, muscle soreness, and low training motivation may find it beneficial to take supplements containing carnitine. For example, L-Carnitine may aid recovery and ease muscle soreness after intense exercise.
L-Carnitine has several functions in the body, mostly related to cellular energy production. It is found primarily in muscles, which need to generate energy quickly to perform. While a D-carnitine version is available, it does not have any known benefits and hinders the body's ability to absorb L-carnitine. This is because L-carnitine has been treated with an enzyme known as acetylation.
Ice
If you're an athlete, you know how annoying and painful post-workout muscle soreness can be. Using ice to help ease the pain is a great way to maximize your recovery after a workout. It can even prevent or treat some injuries after an exercise, such as arthritis. However, the evidence is mixed regarding the effectiveness of this treatment.
Research has shown that icing the affected area reduces the amount of muscle tissue in the affected area. Ice also causes blood vessels to constrict, which helps flush waste products out of the affected tissue. Ultimately, this slows the body's physiological processes and reduces post-workout soreness. In addition, the cold will help the recovery process. That means a shorter recovery time for you.
Heat Therapy
Applying heat to sore muscles can help relieve pain, reduce swelling, and stimulate blood flow. It also helps relax tight and sore muscles. There are many different ways to apply heat therapy, depending on the condition you're suffering from and your preferences. For whole-body heat, consider using a heating pad or a hot bath. A warm bath or sauna can also provide soothing relief after a workout.
Cold and heat therapies stimulate blood flow, which helps to ease post-workout muscle soreness. Using cold is more effective, but the heat has the potential to alleviate soreness more quickly. Both methods promote recovery and prevent muscle soreness. For best results, use heat and cold therapy and stretching and massage to help relieve soreness. But remember to take it easy - too much of either can cause more soreness.
Active Recovery
An active recovery routine prioritizes keeping the same body part and muscle group active to reduce soreness and improve soft tissue. You can also try drinking a glass of cherry juice after exercising as it contains antioxidants and may help ease sore muscles. Alternatively, try soaking in warm water containing Epsom salts. Heat and ice can also provide temporary relief, but letting the muscles go through their natural inflammation process is better for your body.
After working out, you should spend at least 20 minutes performing a light activity to improve circulation throughout the body. Light activity helps the blood circulate throughout the body, carrying nutrients and metabolic waste products to the muscles. Active recovery exercises can be anything from light jogging to swimming. By performing these activities, you will reduce delayed-onset muscle soreness. You should also avoid a heavy exercise routine on the day of your workout unless you're going to do so at home.
