It is not easy to get your body into shape. When you finally decide that you want to be fit, you make slots in your busy schedule for exercise; you have created a diet plan which will you in losing weight and you have set aims for yourself. When we workout our muscles are the ones who suffers the most.
To make them stronger, we put them through some hardcore training, and they love to show that they are getting stronger in a weird way. Muscle soreness or Delayed Onto Muscle Soreness is a common result of your workout. When you are new to the training or have started some intense exercise, you would get mild muscle strain which creates microscope tears in muscles. “Soreness can serve as encouragement in a workout program because people like immediate results.
Muscle doesn’t visibly [grow] overnight; nor does your time in the mile drop from eight to six minutes,” says Draper. “So something like soreness can give people encouragement that they are in fact working the muscle.” Muscle pain is due to adjustment of muscles to your new hectic activities. They might last for up to seventy-two hours.
A muscle cramp can also be one of the results of your new fierce workout. You might feel the sudden pain Muscle cramp is the involuntary contraction of one or more muscles. You experience muscle cramp when your muscle is overused, dehydrated, or your body is not getting enough minerals. Muscle cramp could hit you anywhere and anytime. You suddenly feel a jolt of pain running through your body when you are training or even when you are sleeping.
If you touch the spot of the muscle cramp, you might feel a lump there. Muscle cramp frequently happens to people over age sixty-five. Muscle cramps usually occur the muscles of the foot, calves, front, and back of thighs, the arms, abdomen, and ribcage. Muscle cramps that happen to muscles of calves are called Charley horses. Muscle cramp happens to everyone, but they mostly happen to people who are over sixty-five age. If cramps occur frequently, then there might be a serious problem, and you should consult a doctor immediately. Muscle cramp usually happens because of:
- Poor circulation of blood
- Muscle fatigue
- Inadequate warm-up exercises
- Minerals deficiency such as Magnesium and Potassium
- Muscle cramps might occur as a side effect of drugs such as Lasix (furosemide), Aricept (donepezil), Evista (raloxifene), etc.
People who have started exercising in a gym are never given any warning from their trainers that getting muscle soreness or cramps is usual result of extreme training, and there is nothing to worry about. Most of the people get discouraged by these injuries as they do not
Solution to Muscle Cramp and Muscle Soreness:
Stretching is crucial before and after a workout, but they are given much value by the people who have just decided to bring their body into shape. They help in reducing muscle tension making them more relaxed, so you don’t have to be effected by injuries such as muscle cramps and muscle soreness. They will also help your muscles to get ready for a workout by increasing body temperature and releasing tension from them. Usually, people prefer to stretch before the exercise, but they don’t know after exercise stretching is equally important. They tend to stop altogether abruptly, take a shower or return to their daily routine. Furthermore, light stretches will help in reducing pain caused by muscle soreness or cramps if you are already experiencing them.
To alleviate pain caused muscle soreness and cramp, massage is one of the best solutions. It would help release tightness from your muscles and make them relax. A massage would make blood circulation in your body better by increasing pressure. Improve blood circulation would bring a significant amount of fresh oxygen and healing agents to the affected site and would also wash out chemical irritant that causes the pain. If you could not afford to go to the spa, then you could buy Roll Recovery R8 so you could easily give a message to yourself and cure your muscles.
- Minerals Deficiency
People think that intake of minerals is not as much important as vitamins, but everything has its value. Usually, muscle cramps are caused by a deficiency of minerals such as potassium and magnesium. Magnesium helps the body in strengthening the structure of bones by allowing the body to use calcium. It helps in relaxing the muscles, keeping the structure of cell membrane in good health and helps in the production of energy. All these factors prevent muscle cramps and soreness. Moreover, potassium ensures the proper growth of muscles and utilization of energy to strengthen those muscles. Spinach, Swiss chard, Kale, Fish and White beans are enriched with potassium and Magnesium.
- Hot and Cold Treatment
Another way to provide relief to affected area by cramp and soreness is to provide them with cold or heat treatment. Pack ice cubes in a towel or ice packs and applied them to the affected area. Similarly, you could use a hot towel or heating pads on the body part which is experiencing pain. You should adjust the heating pad at the lowest temperature and gradually increase the heat until you experience soothing sensation. You could also soak yourself in warm water. You could add Epsom Salts in hot water or cold water to alleviate the pain. For the best result, apply cold treatment to your affected body area to reduce inflammation and then apply hot treatment to increase the blood circulation.
Water is a god-gifted drink which cures most of the problems related to your body. You body is approximately made up of sixty percent water, so it requires two liters or half a gallon of water each day. Individuals are not concerned with keeping their body hydrated. They tend to overlook this important part of the exercise. If you do not keep your body hydrated during the workout, your muscles will be prone to injuries and will easily get damaged. Water is really important to keep your muscles in shape. Water and juices will keep your muscle hydrated and safe from injuries.
After a workout, people experience muscle soreness and cramps because the muscle is not ready for their hectic schedule. There is nothing to worry about as our body is always trying to facilitate us so your muscles will get accustomed to your training as early as possible, and you don’t have to experience such pains.