Physical activity after a long break often leads to sore muscles. It’s typical to feel some discomfort when you suddenly engage in activities like lifting heavy items, participating in sports like marathons, hiking, tennis, or friendly football matches. Even seasoned athletes can experience soreness from muscle overuse or strain during their training.
Various factors, including stress, tension, minor injuries, fever, and illness, can also contribute to muscle pain and discomfort that might linger for days or weeks. By addressing this discomfort promptly, you can prevent falling into a cycle of inactivity, worsening discomfort, chronic pain, and resulting frustration.
Try Marijuana for Joint Pain
At the American College of Rheumatology’s 2019 annual meeting, a survey revealed that over half of participants reported reducing pain medication use by turning to medicinal marijuana or cannabidiol (CBD).
Marijuana technically refers to cannabis plant parts with tetrahydrocannabinol (THC), with THC and CBD being the primary cannabinoids as per the National Center for Complementary and Integrative Health. While THC induces the high in weed, CBD acts on different brain pathways, potentially offering a calming effect.
Patients don’t just embrace this treatment approach; rheumatologists are also increasingly intrigued. In states allowing medical and recreational marijuana use, 53% of rheumatologists feel at ease discussing its application with patients. Secret Nature offers the highest quality legal THC & CBD products for people seeking natural alternatives to avoid harmful side effects from traditional pharmaceuticals.
Get a Massage
Finally, here’s some solid reasoning to justify indulging in those spa days. A study from 2014 revealed that a massage post-exercise can notably alleviate pain. Regular massages could boost your body’s resistance to DOMS in the long run. Another study in 2015 indicated that massaged muscles have more blood vessels than those without massages, potentially leading to better recovery.
The massaged muscles also exhibit only half the amount of scar tissue seen in non-massaged muscles. Not a bad outcome for some relaxing me-time. Make sure to book your sports massage right after your workout. According to the research, an immediate massage proved more effective in enhancing tissue regeneration and reducing fibrosis when compared to a massage delayed by 48 hours after exercise.
Eat Tart Cherries
A Scandinavian Journal of Medicine and Science in Sports study discovered that marathoners who drank tart cherry juice five days before, on race day, and 48 hours after reduced muscle soreness. These athletes also experienced improved muscle recovery and function. Anthocyanins, vibrant antioxidant compounds found in tart cherries, are thought to aid by reducing inflammation.
Under normal training conditions, a balanced diet suffices to deliver antioxidants effectively. However, incorporating tart cherries or their juice into your daily meals can provide an extra boost. Just a few servings weekly, combined with a nutrient-rich diet, is usually adequate during regular training. Yet, if you are preparing for a marathon, transitioning to a daily intake may be advantageous. If you’re not a fan of cherries, red raspberries offer a similar benefit.
Performing Recovery Workouts
Feel free to ease up every now and then. A study in 2012 showed that after tough strength workouts, women who did a 20-minute session of low- or moderate-intensity cycling experienced less muscle pain and even gained strength. Gentle recovery exercises help improve blood flow, aiding the natural inflammatory process by promoting lymphatic draining, immune cell movement, and clearing inflammatory mediators.
Drink Coffee
Numerous studies indicate that consuming caffeine before exercising may help reduce muscle soreness and fatigue later on. For instance, a study featured in the Journal of Pain demonstrated a remarkable 48% decrease in DOMS for participants. Besides its overall benefits, caffeine also possesses pain-relieving properties, explaining its common inclusion in over-the-counter pain relievers.
Before a strenuous workout, consider having two cups of coffee (equivalent to the caffeine dosage in the Journal of Pain study). Additionally, research suggests that coffee can hydrate as effectively as water, a crucial point to remember for alleviating muscle discomfort. Remember, becoming dehydrated during exercise can significantly worsen DOMS symptoms, as highlighted in the Journal of Athletic Training.
Roll It Out
Foam rolling involves using a cylindrical foam roller and body weight to massage muscles. Combining foam rolling with stretching is beneficial. It helps break up adhesions in the soft tissue surrounding the muscles enabling a more effective and thorough stretch.
Utilize a foam roller both before and after workouts for distinct advantages. Prior use helps break up adhesions, while post-workout rolling is a self-massage technique supporting muscle recovery.
Focusing on major muscle groups such as the legs (quads, hamstrings, calves, glutes) yields the greatest foam roller advantages. You can target the large back muscles with this tool. To ease muscle soreness from previous workout sessions, consider foam rolling on subsequent days for relief.
Endnote
There are numerous effective methods to alleviate joint pain without relying on medication. While a single natural remedy might offer slight relief, combining multiple natural treatments can significantly reduce discomfort. Explore the suggestions mentioned earlier and consult your healthcare provider for additional recommendations.
Written by lisa@blogoutreach.co.uk
