Recovery process after muscle injury… Helpful with intake of sufficient water and protein, good sleep, avoidance of painkillers, etc.
Entered 2023.11.01 18:00 Views 1 Entered 2023.11.01 18:00 Modified 2023.11.01 14:15 Views 1
Drinking plenty of water, using a foam roller, and sleeping well can help your muscles recover quickly after exercise.[사진=게티이미지뱅크]Exercise is essential for us to lose weight, be healthy, and have an active day. I started out by saying I would try to do it right this time, but somehow, my whole body started to throbbing and hurting in just one day. Is there a way to quickly get rid of annoying and painful muscle pain? Let’s find out some ways to relieve pain and help muscle recovery with Everyday Health, an American health information media.
Drink plenty of water during or after exercise
According to the American College of Sports Medicine (ACSM), muscle pain after exercise is a sign of damage to muscle tissue. As body fluid accumulates in the injured area, pressure increases, causing a strong tightness and pain 12 to 24 hours after exercise. Exercising can cause slight damage to your muscles, but if you are doing exercise for the first time or suddenly, or if you do exercise that is more intense or involves more movements than usual, the damage can be significant and muscle pain can become worse.
There is no way to immediately recover these damaged muscles, but replenishing sufficient water during or after exercise can help speed recovery. Water facilitates the circulation of body fluids, relieves inflammation, washes away waste products, and delivers nutrients necessary for muscle recovery. According to related studies, it is recommended to drink about 370 to 570 ml of water about 2 hours before starting exercise. Additionally, it is helpful to drink 140 to 280 ml of water every 15 to 20 minutes to maintain body moisture. If you exercise for more than 90 minutes, it is appropriate to drink electrolyte drinks rather than water.
You can tell whether your body has enough water by looking at the color of your urine. Medium or dark yellow indicates signs of dehydration, while light yellow indicates sufficient moisture. Be aware that if you take vitamins, your urine color may become darker than usual.
Immediately after exercise, relax your muscles with a foam roller or massage gun.
Self-myofascial release (SMR) using a foam roller or massage gun can also help relieve muscle pain. It relaxes the fascia that surrounds muscles, nerves, ligaments, etc. between the skin and muscles. When the fascia contracts due to exercise, etc., the muscles become stressed and damage can accumulate, so it is best to release them well. Using a foam roller can help move fluid accumulated in muscles after exercise and relieve muscle and tissue tension. By promoting blood circulation, more nutrients and oxygen are delivered to the painful area, reducing swelling and pain.
A massage gun is a vibration therapy using a machine, which also reduces pain by promoting blood flow to the massaged area. Leda Malek, a certified sports expert from San Francisco, USA, said that it is best to find the area where the muscles are tight and massage them lightly with a massage gun. Apply as much pressure as you can tolerate and massage one area in a sweeping motion 3 to 5 times at a time. Staying in one area for too long can actually irritate the muscles, which is not good.
Eating within 30 minutes after strenuous exercise
If you exercised more intensely than usual, it is helpful to eat within 30 minutes of exercising to provide the nutrients necessary for muscle recovery and growth. You can speed up muscle recovery by consuming 20 to 40 g of protein and 20 to 40 g of carbohydrates within 30 minutes after exercising for more than 60 minutes. A snack with Greek yogurt, a handful of berries, and a spoonful of honey is also good. Protein provides amino acids necessary for muscle reconstruction, and carbohydrates replenish the energy consumed by muscles during exercise.
It is important to eat nutritious and hearty meals on time, including right after exercise. Skipping meals can slow down muscle recovery and cause pain to last longer. In particular, carefully check protein intake to ensure continued supply of amino acids necessary for muscle recovery. It is also a good idea to eat fruits, vegetables, and legumes that are rich in minerals such as vitamin C and zinc, which help with healing and recovery.
Sleep well and warm up with light exercise
One of the important factors in muscle recovery is sleep. Although it does not have an immediate effect on pain, it is clear that a good night’s sleep helps muscle recovery. Research has also shown that non-REM sleep (NREM) increases protein synthesis necessary to repair damaged muscles. Try to sleep soundly for at least 7 hours, which is the sleep time recommended by the Sleep Foundation.
If you sleep well and wake up, it’s a good idea to move your body again. It is not a good idea to keep lying on the sofa or in bed thinking that you should rest after exercising hard the previous day. Gently relax your body with light exercises such as yoga, light walking, swimming, and cycling, which help your body recover. If you divide the exercise intensity from 0 to 10 (10 being the maximum), moving your body at an intensity of 3 will help the blood containing oxygen and nutrients necessary for recovery flow to the painful area without injuring the muscle tissue. there is.
Avoid painkillers as much as possible, even if it hurts.
You may find it difficult to endure your throbbing body and want to get through the day with a little more ease, so you may want to seek out painkillers. However, taking painkillers, especially non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen, may reduce pain, but it is difficult to expect healthy muscle growth. Everyday Health introduced the results of a small study that confirmed that when ibuprofen was taken at the highest dose, the progress of an 8-week training program to improve muscle strength in young adults slowed down.
2023-11-01 09:03:12
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