If you’re an avid fitness fanatic or just a day-to-day gym goer, remember prevention is key. Try a few of these strategies even if you don’t have muscle pain and remember that muscle pain or soreness is different than joint pain. See a physician or physical therapist for a screening if you have joint pain or swelling after a workout.
Drink tart cherry juice to drink in anti-inflammatories enzymes and fight free radical damage. This bitter but healthy drink has been known to help Gout. Eating cherries can help but the best way is to consume 1-2 shots of juice right after your workout.
Rest, ice, compression and elevate. Although this is treatment for an injury, when you push your muscles to the limits, there are micro-tears in the fibers that occur. This may induce swelling and pain which can be treated easily with a bag of ice and bandage wrap to hold it in place. Ice for 10-15 minutes or until the skin is red.
Turmeric is considered an Indian spice but it has healing, anti-inflammatory properties. Think of it as an “ibuprofen” for your joints. Opt for foods with Turmeric at least 2-3 times per week.
Although you may not have access to a Power Plate at home, (but they are sold to consumers) many gyms now have them. Vibration training, like massage, helps reduce muscle soreness and improves muscle recovery. Standing on the Power plate with knees slightly bent works, but target body parts by laying down on it and getting that vibrating massage directly into the muscle.
If you love the taste of ginger mints, try ginger tea or shaving a little fresh ginger into your juices too. Not only does ginger help with nausea but it helps reduce muscle pain by 20% according to a recent study. Steep fresh ginger root in hot water with a little honey for an afternoon pre-pain blocker or first thing in the morning to treat next day workout muscle soreness.
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