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How to reduce muscle pain after sports

After playing sports we can experience muscle pain because the body releases toxins and lactic acid that accumulate in the muscles when doing physical activity.

This sensation is known as myalgia or delayed muscle pain, since it starts after at least 12 hours of having performed the .

This discomfort usually disappears about 72 hours later. It is common to appear when you have not exercised for a long time, but as soon as your body gets used to it, the pains disappear.

When myalgia is present, apply the following tricks to reduce muscle pain after playing sports.

1.Bath to relax muscles and avoid muscle pain after sports

después de una ardua sesión de ejercicios. You can opt for warm or cold water to take a after a hard workout. This is the fastest option to reduce the pain caused by playing sports.

Warm water

A shower with hot water or a sauna session of at least 10 minutes can help to relax and reduce inflammation of the muscles.

The heat will help improve blood circulation in the striated muscle , thus contributing to a faster elimination of toxins.

Additionally, you can place magnesium sulfate or Epsom salts in a bathtub and submerge for 20 minutes to reduce inflammation of the muscles.

  • In case you do not take a bath, you can add water and Epsom salts in a bowl.
  • Take a towel, soak it with this liquid and then place it on the affected muscle.

Cold water

You must take into account that the shower must be made by inserting cold and warm, in intervals of 1 minute of cold water and 2 minutes with hot water.

  • With cold water, the muscles are inflated , while hot water helps to improve circulation at the muscular level.
  • With both temperatures you avoid bruising and it also works as a treatment for sprains and injuries.

2. Massages

How to reduce muscle pain after sports

pueden ayudarte a reducir la tensión muscular y el dolor muscular que aparece después del deporte. The can help reduce muscle tension and muscle pain that occurs after sport.

Professional athletes take massage sessions regularly due to the strenuous exercise routine they perform daily to stay in shape.

You can ask a family member to massage your aching muscles.

You can also use a foam roller or a portable electric massager whenever you perform the massage in a delicate way without making the muscle suffer with sudden or too strong movements.

However, ideally, you should go with a professional masseuse to help you treat the pain.

3. Let your muscles rest

The best way to combat muscle pain after sports is to let your body rest for a day or two. es importante que no dejes de hacer ejercicio por completo . During this period it is important that you do not stop exercising completely .

o una pequeña caminata. Instead, limit yourself to simple exercises like or a small walk.

Then, it’s a good idea to continue with a simple routine that does not take you to the extreme limit. Remember that it is better to start with a basic exercise and to increase speed and pace as your body adapts.

4. Take cherry juice

How to reduce muscle pain after sports

Another option to reduce muscle pain after sports, and even avoid it, is drinking cherry juice. This drink is very healthy and rich in antioxidants that reduce and prevent inflammation.

Make sure the juice you consume is natural and never drink more than one cup or glass of cherry juice a day.

General tips to fight muscle pain after sports

How to reduce muscle pain after sports
  • You can use a cloth band to cover your aching limbs. The gentle pressure that the compress makes reduces pain and swelling.
  • An ice pad wrapped in a towel is also useful to numb the area and thus reduce pain and swelling.

At the end of an exercise session it is normal for muscle pain to appear, especially if a long time has passed without practicing any sport. The best thing to avoid this discomfort is to start with a gentle exercise routine.

If you want to or gain muscle mass seek the help of a sports coach to avoid injuries .

Also, do not forget that to gain muscle mass it is also convenient to follow a diet rich in protein.

How to reduce muscle pain after sports