Muscle
Muscle
8 Ways to Relieve Muscle Soreness
Many years ago I decided that I needed to start exercising again. Early one summer morning I pulled on my running shoes and hit the road walking. 10 minutes later, I thought I would increase the workout and started running.
Big mistake!
The next day my calves were so sore I could hardly walk! I was in agony!
Muscle soreness has been known to cause many new exercisers to discontinue exercising. And if I didn't know any better I would probably have given up. My muscle soreness was due to my stupidity and could have been avoided.
And, no, not by not exercising!
Some seasoned exercisers will experience muscle soreness "the day after" a different type of exercise or workout. They feel muscles they never knew existed!
What is muscle soreness?
It's usually caused by an overload workout. It is the breakdown of muscle fibers, which causes the release of muscle cell content. The cell content attracts inflammatory cells, which release chemicals, that irritate nerve fibers and cause pain.
But "No Pain No Gain" right?
Wrong! Muscle soreness is NOT an indicator of a good workout. Muscle damage is often greatest in older or otherwise susceptible muscle fibers.
How do you ease muscle soreness?
Here are 8 ways:
1 - Massage Away The Muscle Soreness - Start slowly! Lightly massage the sore muscle and gradually increase the depth of the massage. It might be painful in the beginning but it will gradually ease the muscle soreness.
2 - Hot Bath The Muscle Soreness Away - Nothing beats a long soak in a hot bath for muscle soreness. The heat will increase circulation and provide a soothing effect.
3 - Flush The Muscle Soreness Away - Run hot (as hot as you can bear) water over the sore muscles for two minutes and then immediately switch to cold water for 30 seconds. Repeat this process five times. This has the effect of opening and closing your blood vessels which will flush the acid from your muscles and ease the soreness. It is easier to take a complete shower and do this, but it takes some courage!
4 - Gently Exercise The Muscle Soreness Away - Go for a slow walk and breathe deeply. This helps reduce the muscle soreness by increasing the blood flow to the sore muscles.
Now you know how to relieve your muscle soreness, I'll show you how to avoid the pain. It is easier and less painful to avoid muscle soreness. Here's how:
5 - Warm Up Before Your Work Out - Muscles are working parts and like any working parts they need to be warmed up before any demands are made on them. A warm up before your workout is essential to avoid muscle soreness, but more importantly to avoid injury. It starts the circulation to the muscles and warms the muscles and tendons, getting them ready for the next muscle soreness avoidance tip - stretching.
6 - Stretch Those Muscles - After your warm up your muscles need to be stretched. It's very easy to skip this step or do some hasty stretches, but you will pay for it the next day or with an injury. If you are going for a walk or jog you want to stretch your legs and back. If you are doing an upper body workout then you need to stretch your shoulders, neck and upper back. Don't bounce in the stretch and hold it for 15 to 20 seconds. Stretch each muscle just to where you begin to feel the stretch then maintain that position until you feel the muscle let go. Bouncing or trying to stretch too far will do more harm than good.
7 - Stretch After Your Workout - Stretching after your workout is important to avoid muscle soreness the next day. After your walk, jog or workout, make sure you stretch your muscles for 15 to 20 seconds before they cool down. They will be warm and elastic so they will stretch well.
8 - Don't Be A Hero - Going out and training hard might feel great at the time, but when you wake up with stiff and sore muscles the next day you will be tempted to take the day off from exercise. You should start slowly, exercise within your capacity. Make the exercise enjoyable with moderate exertion and only increase the intensity by a maximum of 10% the week after week. This will allow your muscles time to adapt and prevent muscle soreness and injury.
The one BIG trick is "Don't do too much too quickly!"
About the Author
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Muscle Gods 3
Tips For Gaining Muscle Mass - Good Muscle Building Regimen For Ripped Arms
It is a thing that most every sincere lifter is out to get an eye catching pair of muscular and powerful arms. If you do not undergo a good muscle producing regimen, it is hard for muscular arms to take shape, regardless of how astronomical the goal is on your program. When looking at creating a good muscle building regimen that will stir up total arm growth, it is critical to think about three things:
1) The biceps and triceps are minor muscle groups.
2) Your biceps get immense stimulation from basic pulling motions for the back.
3) When you do all those easy pressing movements for the chest and shoulders, your triceps are stimulated as well. Upon reviewing these 3 points, what do you notice about helpful arm training? Tips For Gaining Muscle Mass
Know this: To get the most return in strength and muscle size, your biceps and triceps need only a little bit of required stimulation with a good muscle building regimen. But we have all seen those same uneducated people at the gym, every week, working away at countless sets of tricep extensions and bicep curls. Once you know that the biceps and triceps receive an immense amount of stress from a good muscle building regimen featuring back and chest training, you are way ahead of the competition. Couple this with the fact that your triceps and biceps are already minor muscle groups to start with and you will begin to realize that direct arm training is of insignificant importance.
Remember, you are not going to see your muscles grow when you are at the gym. The work you do as you lift weights simply jump starts the development of muscle growth. Your muscle tissue gets built when you are eating and resting, because your body will actually be unifying the new muscle tissue during this time. Because of this, it is important not to over train your muscles. To see the best results, your muscles will need enough time to recover. By overtraining, your muscles may get smaller and weaker. Placing too much emphasis on direct arm motions will work against you in your pursuit of serious arm growth. Tips For Gaining Muscle Mass
Keep away from those countless sets of concentrated tricep pressdowns and curls. When you carry out a good muscle building regimen that depends on heavy chest and back training, strong and muscular arms will conform automatically. You will still need some direct arm training, just not very much. When doing your arm routines, think about these 2 sample routines as part of a good muscle building regimen:
Arm Routine #1
Close-Grip Bench Press - 2 sets of 5-7 reps
Standing Cable Pushdowns - 1 set of 5-7 reps
Arm Routine #2 Barbell Curls - 2 sets of 5-7 reps
Standing Dumbbell Curls - 1 set of 5-7 reps
Concentrate on your weekly progress by working in an extra rep or two or tacking on more weight when you do your sets and, as always, work to concentric muscular failure. Be prepared for considerable arm increase once you start thinking about arm training in this way. Start taking action to gain your muscles by Getting Your Tips For Gaining Muscle Mass eBook now!
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