Feeling Pain after Exercise? Here's Some Methods Really Work
Why Do I Feel Pain After Exercise?
If you have done some exercise before, it is not unusual to feel sore muscles afterward. While the duration and level of soreness can vary, it is important to understand exactly what triggers muscle soreness. Muscle soreness after exercise called delayed onset muscle soreness (DOM) is caused by micro-tears in your muscle tissues. When doing an exercise, you are basically applying stress to your muscles. This stress causes micro-tears in your muscles and you will begin to feel pain once your body produces inflammation. This condition is more prevalent, especially if you don’t exercise regularly, work your muscles differently, or are overtraining.
How Long Does DOMS Last For?
Muscle soreness would often come around 12 to 24 hours after exercise then picks between 24 to 72 hours. Once the soreness develops, it can last between 3 to 5 days, depending on the severity.
How to Treat DOMS?
DOMs can vary in severity and the body treats DOMs by repairing the micro-tears. Some of the plausible ways to treat DOMs include.
1. Stay Hydrated
Researches have demonstrated the correlation between dehydration and increased soreness after exercise. This, therefore, imply that hydration reduces soreness. Even from the fact that more fluids help to flush out metabolic waste, it also goes that increasing your fluid levels helps to flush out wastes/ toxins produced during muscle tears
Sleep is no doubt a regenerative process that helps your body restore and rebuild. In your deep sleep, the body releases a human growth hormone that aids in muscle-building. You should aim to have enough sleep say at least 7 hours.
3. Increase Circulation
When the body is trying to heal the micro-tears, these muscles must get more oxygen and nutrients. This is possible with a better circulation of the blood because it is the blood that supplies oxygen and nitrogen to the muscles. Blood circulation can be improved through a warm bath, adding Epson salt or magnesium to bathwater, or using form-fitting compression clothing.
4. Active Recovery
Staying dormant won’t help. Active recovery will help your muscles become hot and allow the blood to flow better. Although this is the last resort for scores of people, active recovery significantly reduces DOMs. The trick is to do it gently and progressively.
5. Get a Massage
According to researches, massage has a significant effect on muscle recovery and DOMs reductions. A massage helps to reduce inflammation and stimulate mitochondria to generate energy from glucose. This energy is important in the recovery of torn muscles. Besides, massage aids blood flow and ultimately reduces muscle tightness and swelling. Hiring a massage therapist can be a good option, but it is expensive and not always available. The best option is to use a massage gun. A massage gun is economically friendly because you only incur the purchase cost alone and that you can use it any time you want.
The Best Massage Gun You Can't Miss
Urikar Pro 3 is undoubtedly the best massage gun on the market. This product is designed to take your massage experience to cloud 9. Urikar Pro 3 offers a wide range of speeds to choose from. Even at the highest speeds, the operation is almost noiseless. Thanks to a super-low noise brushless motor. With the large capacity battery of 2600mah, you can continuously use your massage gun for 10 hours. Urikar Pro 3 has 180 degrees rotating arm that makes it easy to reach those hard-to-reach places of your body. This means you don’t need to hire an assistant to help massage those parts. Also, with over 6 interchangeable massage heads, you can massage any muscle group safely and comfortably.
How to Use Massage Gun Pro 3 Step by Step
Step 1. The first step is to choose and insert the right massage head into your massage gun. The head is always aligned to the groove of the gun, and thus you only need to press it in.
Step 2. Once the head is inserted, turn on the massage gun by pressing the power button. The blue power indicator should start flashing in a circle to indicate you’re your massage gun is turned on.
Step 3. With everything set, you need to start the massage gun. Simply hit the “Start/Pause” button, and the massage gun should go on. If you want to vary the speed, long-press the “V” and inverted “V” buttons. The “Timer” value indicates the massage duration. The recommended time is 15 minutes. However, you can vary it to a maximum of 99 minutes.
Remember, you can stop the massage gun by pressing the “Start/Pause” button.
Step 4. To adjust the arm, just rotate the arm shoulder to the desired angle. Remember, the maximum angle is 180 degrees.
Step 5. If the power goes low, you have to recharge the battery. This process is seamless. Just insert the adapter into the charging port and then plug it into the socket from the other end.
Extra Tips: How can I prevent DOMS?
As aforementioned, DOMs are caused by new muscle activity or overstraining. This should not mean that taking a new workout program is a sure bet for DOMs. In case you want to take a new activity, just have a gentle and gradual program. This way, you allow the muscles to adapt to the new movements and thus reduce soreness.
Another good tip is warming up before taking a routine muscle workout. Even though there is no much evidence regarding how warm-ups prevent DOMs, it surely mitigates injury risks and improves your performance.
Other people believe stretching can also help to prevent DOMs. However, there is no evidence to support the idea that stretching before or after exercise prevents or mitigates DOMs.
This article has shed light on nearly everything you would need to know as far as DOMs are concerned. Because our main focus is to prevent or mitigate DOMs, we need to use an easier, effective, and reliable method. The good news is that Urikar Pro 3 is the real deal. Acquire one at an affordable price and forget about DOMs for good.