A Sight for Sore Muscles By Ken Hunt
A Sight for Sore Muscles By Ken Hunt
We all know when we have pushed ourselves too hard at the gym. Our muscles give us that signal loud and clear. While non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen can bring relief for muscle soreness, they are also rough on your stomach. And can cause bigger health issues. Looking for an alternative? Try these natural approaches instead
REACH FOR APPLE CIDER
Saturate a cloth with apple cider vinegar and wrap it around the muscle for 20 minutes; the pain should disappear within a few hours. Reapply every three to four hours for continued relief until the pain is gone for good. Apple cider vinegar is a muscle reliever; it helps to draw lactic acid (the stuff that causes soreness) out of your muscles after exercise. The only drawback is the smell. Its really powerful so try applying in the show.
My only issue is the smell. Apple cider vinegar sure is potent stuff, so my soaking will happen in the shower.
HAVE A CUP OF COFFEE
How about coffee as a remedy? This is actually a pre-workout remedy as a study found that a dose of caffeine in pill form before a workout cut discomfort by about 50% compared with a 10% to 30% reduction with NSAIDS in other research.
It seems that caffeine blocks the action of a substance called adenosine, a pain-stimulating chemical found in most body tissues, including the muscles and brain. Try one dose of caffeine (2 to 5 mg of caffeine for each kilogram of your weight – which is about 4 to 10 ounces of coffee for a 140 pound woman and see how it works.
TRY A LIGHT WORKOUT
What, we say, perform a gentle version of the same routine that left you aching? Yes. That’s because studies have shown that moderate exercise releases endorphins – those feel-good brain chemicals that act as natural painkillers. So whatever you were doing, repeat it in an easy way.
An additional benefit is that moving around, no matter how slow, also increases blood flow to the aching muscle, which may help to speed up the removal of pain-producing inflammatory substances.
This is an ancient Indian spice for which the important ingredient is curcumin. Or you can supplement with curcumin pills. Curcumin is a potent anti-inflammatory and antioxidant. Like NSAIDs, it inhibits chemicals that increase inflammation. A recent animal study found that curcumin reduced inflammation in exercise-damaged muscles.
If you supplement, look for pills containing 95% curcumin. Read the directions which may say dosing at 400 mg three times per day. Warning. Don’t overdose or mix with blood thinners.
Yes, walking flushes out the soreness.
Another treatment that really works is to take an ice bath. Filll your bath with cold water and as much ice as you can, and get in for as long as you can stand it.
The ice bath causes your blood vessels to constrict, then when you get out of the ice bath, the blood vessels open up, flushing blood through the muscles. This works best immediately after a workout. When I’ve been able to do this I have had zero muscle soreness. Works great!!!
Try these alternatives to OTC pain medication. Save those choices for when you have true pain from an injury, not just soreness. You know that it can cause stomach problems and recent studies are also showing that it can slow muscle repair.
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