Experiencing muscl
e pain after exercise is common and is known as Delayed Onset Muscle Soreness (DOMS). This happens because of tiny tears in your muscle fibers when you try new or intense activities. While this is a normal part of getting stronger, managing the discomfort is important. Here’s how you can handle muscle pain:
Tips to Manage Muscle Pain:
- Rest: Give your muscles time to heal by taking breaks between workouts.
- Stay Active: Gentle activities like walking or stretching can help reduce soreness.
- Apply Heat: Using a warm towel or taking a warm bath can relax tight muscles.
- Use portable massager: Portable electric massager device powered by battery
- Use Cold Packs: Placing a cold pack on sore areas can reduce swelling.
- Stay Hydrated: Drinking water helps your muscles recover.
- Eat Protein-Rich Foods: Foods like chicken, fish, beans, and nuts support muscle repair.
- Get Enough Sleep: Aim for 7-9 hours of sleep to help your body heal.
Gentle Exercises to Relieve Muscle Soreness:
- Child’s Pose:
- Kneel on the floor with your big toes touching and knees spread apart.
- Sit back on your heels and reach your arms forward, lowering your chest toward the ground.
- Hold for 20-30 seconds.
- Cat-Cow Stretch:
- Start on your hands and knees.
- Arch your back upward (like a cat) and then dip it downward (like a cow).
- Repeat 10 times.
- Standing Quad Stretch:
- Stand tall and hold onto a wall or chair for balance.
- Bend one knee, bringing your heel toward your buttocks, and hold your ankle.
- Hold for 20-30 seconds, then switch legs.
- Calf Stretch:
- Stand facing a wall with one foot forward and one foot back.
- Press your back heel into the ground and lean forward slightly.
- Hold for 20-30 seconds, then switch legs.
Remember, it’s normal to feel some soreness after exercising, especially when try a new activity.
And by following these tips and doing gentle stretches, you can help your muscles feel better and get back to your desired activities sooner.