The day has come when you’ve decided to workout.You have been lazy or didn’t have enough time to spend on yourself by working out. What happens after the first workout you have?
Sore muscles and pain. A lot of pain since you woke up those sleepy muscles.
But, if you want to avoid taking a handful of medication, there are several natural strategies you can use as an alternative to help prevent the workout discomfort.
Here are a few proven ways to recover yourself after workout:
If you are focused on never missing the fiber in fruit, try eating whole sweet cherries. In one study,circulating markers of inflammation( like the C-reactive protein) dropped after 30 days of eating cherries.
Drink Cherry Juice
In a study,of healthy volunteers, drinking 12 ounces of tart cherry juice for four days before and after intense exercise, reduced pain more effectively than a placebo.
In a study performed in 2011,volunteers ate 250 grams of blueberries every day for six weeks before running for two and a half hours. A control group was also tested with the run but ate no blueberries.
After muscle biopsies were done on both groups, the results showed that the blueberry eaters demonstrated reduced oxidative stress and inflammation.
Research published in 2012, showed that massage therapy reduced inflammation and promoted the growth of new mitochondria in muscle cells to power their recovery.
Vibration therapy was found to reduce muscle damage, as measured by an enzyme in the blood called CPK.
In a small study, nine healthy males drank a caffeine drink or a placebo, one hour before doing biceps curls. In the group that drank caffeine, soreness was significantly reduced when measured two and three days later.
Cold Water Therapy
Immersing yourself in cold water after exercise could reduce the onset of muscle soreness.
Grounding, or earthing, involves connecting to the earth’s electromagnetic field by walking barefoot on the ground. In an evaluation of grounded vs. non-grounded exercise, was found that perceptions of pain was reduced in the grounded group.
We all know it feels great to sit in a sauna after a workout—but until recently it wasn’t known that it could also help diminish muscle soreness. In a 2015 study,28 subjects were studied, with half using sauna therapy before exercise. The result? Measures of pain were diminished in the group pre-treated with sauna.
You might have your own natural strategy for healing muscle soreness that works for you, so you can share it with us.