Well, starting a new workout or exercise routine (which you have been procrastinating for ages) can be challenging enough but when you tend to get sore in the first few days of your new engagement, all goals and dreams can quickly precipitate into thin air. This is when most of us lay down our arms with the oh-so-common cliché “This is not for me. My body isn’t capable to do this”.
Countless studies into why we tend to get sore have yielded more ambiguity than solutions, but the bottom line is soreness is part of the package. It is not due to your overzealous attitude, wrong postures or the intensity of workouts but a natural way for the body to come to terms with your new fitness regimen.
If you don’t believe me, hear what exercise physiologists have to say about this: Gradually increasing discomfort that occurs between 24 and 48 hours after activity is termed Delayed Onset Muscle Soreness (DOMS), and it is perfectly normal.
The mild muscle strain injury creates microscopic damage to the muscle fibers. Scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain.
Top Six Natural Soreness Relaxants:
Following are six natural ways to relax sore muscles, which work by reducing the inflammation of muscles and assist in overhauling the tissues:
It is compulsory for you to acquire seven to eight hours of peaceful sleep each night. The reason being that during the profound phases of sleep, the human body yields growth hormone which causes rehabilitation of tissues. It is not a bad idea to listen to comforting music such as ocean sounds before going to sleep.
Massage several drops of Wintergreen/Lavender/Thyme/Ginger/Balsam Fir Essential oil onto the sore muscles three to four times daily. This oil contains eighty-five to ninety nine percent natural methyl salicylates—-the equivalent component of aspirin. Moreover, these oils have cortisone –like impacts that can subdue pain speedily. Even peppermint essential oil is effective at intercepting avenues that convey pain signals. As a result of massage with the essential oils, the muscles and nerves get relaxed and tension-free.
- Balanced Diet:
Eat a balanced diet comprising whole grains, fresh fruits and vegetables; the juice of the vegetables and green chlorophyll-rich foods can assist in allaying muscle inflammations by stimulating the eradication of noxious substances from the body. Use lean meat only and that too in moderate quantities. Incorporate foods containing Vitamin D in your daily diet. An appropriate way of acquiring plenty of Vitamin D is exposure to sunlight, as a result of which, the body itself synthesizes Vitamin D naturally. The deficiency of Vitamin D can assist in allaying musculoskeletal pain. A teaspoon of cayenne pepper shook up in 2 ounces of olive oil can be used as an ointment and applied directly onto aching muscles. Given that cayenne holds capsaicin which suppresses the release of the neurotransmitter Substance P, which conveys pain to the brain, reducing muscle aches, twists and injuries. It can be applied in the form of cream to body surfaces to comfort muscle pain and support healing.
- Epsom Salt Bath:
The magnesium sulfate present in Epsom salt performs as tranquillizer of muscles and by alleviating muscle pain, it assists the body in throwing out unhealthy items. Magnesium as well as sulfate is effortlessly taken in through pores of skin. Take a bathtub with warm water to a capacity as much as can be held and add two cups of Epsom salts. As a result of the heat of the bath, not only will the circulation be intensified but also the inflammation will be diminished.
- Watermelon Juice:
Juicing fresh watermelon and drinking its juice assists in safe-guarding against muscle pain. This is because it contains an amino acid known as citrulline. Especially for those who indulge in a regular workout programme, slowed commencement of muscle soreness is an extensive problem. Such a soreness of muscles is caused by inflammation brought about by tiny negligible rents in the muscle fibers, or more specifically, micro cracks between the muscles and their circumferential tissues.
These injured muscles let off biochemical annoyances that incite mellow inflammation, which stimulates the pain receptors. Besides, watermelon also possesses anti- inflammatory features attributed to the various antioxidants present in it, which obstruct the activeness of pain and inflammation.
Cold first, heat later is the aphorism that works best when it comes to hydrotherapy.
In order to allay pain associated with twists and injuries, it is best to initially apply a cold compress for a period of twenty minutes after every four to six hours during the initial few days. Cold diminishes puffiness and distension and mitigates pain.Heat should enter the picture only when pain and swelling have decreased (two or three days after the suffering).Heat eases off the stiffened and tender muscles besides dwindling pain. Heat should be applied to the harmed areas for twenty minutes thrice daily. It may be noted that the results of water are fundamentally performed as a reflex and are converged on the autonomic nervous system.
So until the aches and pains, are something that are minor and bearable, don’t fill yourself with guilt of having done things the wrong way. Just stick to it!!