You should also have such an experience: After high-intensity training, the waist is sore and the legs are sore that even getting out of bed and going down the stairs the next morning feels like death as if the body was hollowed out. In fact, even if you challenge your personal limits during training (especially moves you have never done before), muscle soreness should not last for many days. Why should you suffer so much? With massage after training, the following methods can help you reduce inflammation and recover quickly.
Drink some juice
Watermelon juice is regarded as a new type of “ibuprofen”. It not only quenches thirst, it is also rich in L-citrulline, which can promote blood flow to all parts of the body, deliver nutrients to muscles, and maintain joint movement. Studies have shown that athletes who drank watermelon juice were less likely to feel severe soreness during indoor cycling training than the control group.
I’m worried that there is no watermelon juice to drink after the summer, so you can use sour cherry juice instead. Tart cherry juice effectively reduces uric acid and has anti-inflammatory effects. Studies have shown that runners who drink tart cherry juice twice a day are less prone to muscle soreness after exercise.
You need blood flow to make the muscles recover quickly, which is why the recovery of cold body exercise can make you feel more comfortable. However, pedaling your legs 24 hours a day is unrealistic. It is easy to overdose and will only make you more tired. For this reason, sports medicine expert Dr. Nicholas DiNubile uses electromuscular therapy (EMS) to assist athletes in their rehabilitation and conditioning. Muscle electrical stimulation uses patch-type electrodes, which mainly stimulate muscle contraction through electric current, which makes blood circulation and rich in nutrients.
Replenish healthy fats
High-intensity training causes excessive muscle pressure or damage, causing inflammation and soreness. Oils rich in omega-3 unsaturated fatty acids such as deep-sea fish oil, nut oil, and seed oil can relieve inflammation. Adding this type of food to your nutritious meal can prevent muscle pain. USDA US Department of Agriculture recommends at least 8 ounces of seafood a week to ensure that the intake is sufficient for daily needs. In addition, oils rich in omega-3 unsaturated fatty acids can prevent heart disease.
Increase protein intake
You must know that you need enough protein: 25% of your daily calories are contributed by this nutrient necessary for muscle growth. Studies have shown that regular protein supplementation during training can improve muscle repair and relieve pain.
In a study, cyclists who consume carbohydrates/protein in TT races not only ride farther but also have lower levels of creatine kinase (product of muscle damage after exercise) after exercise, which means less Soreness, faster recovery. Try eating some chia seeds during training or supplementing protein after training.
Barefoot on the ground
There is nothing wrong with being a barefoot fairy. It is reported that direct contact with the earth can make the body fight free radicals and slow down the effects of delayed muscle soreness. During the transition period after training, most people experience muscle pain, stiffness, and discomfort. Usually, this pain will appear immediately after training and last for several hours. However, sometimes the pain will appear after 24 hours and last for 2 weeks. This phenomenon is called delayed onset muscle soreness (DOMS). There is a negative charge on the surface of the earth, which can balance the accumulation of excess positive charge in the body and eliminate free radicals. The feeling of being outdoors is indescribable, whether it’s sitting on a park bench or going camping for a few days. Scientific research points out that outdoor activities can help relieve stress, improve sleep quality and even relieve muscle pain.