Muscles grow and become stronger when they have to withstand forces that tear muscle fibers, causing fluid to flow into the damaged area and create new cells. The muscle cells will become stronger. But while girls have to exercise, in order for this process to happen completely, they are at risk of experiencing muscle pain after exercise or DOMS. However, it will last for 12-48 hours after exercise and then disappear on its own. It is a sign that the muscles are adjusting to the exercise routine. But I believe that no one likes it because this pain can interfere with daily life quite a bit, right? Therefore, we would like to recommend 6 ways to relieve muscle pain after exercise, which can help reduce injuries well, as follows.

6 Ways to Relieve Muscle Pain After Exercise

1. Always warm up first.

Every time before you exercise, an important thing that you must never forget is to warm up your body before actually exercising. It takes about 10-15 minutes to help stretch your muscles. It is recommended to do easy and light aerobics or jogging and walking quickly to warm up your muscles. This will help reduce injuries after exercise and is a more efficient way to build new muscles.

2. Massage and apply ointment to the painful area.

After exercising, if you start to feel that your muscles are tense, it is recommended to use a massage on your own. This involves squeezing the areas that feel tense and painful to stimulate blood circulation and push out the fluids that are stagnant in that ทางเข้า ufabet https://ufabet999.app area. This will speed up recovery in that area. It is recommended to use an ointment on the areas that are especially painful, as the coldness from the medicine will reduce the pain and allow the muscles to recover faster.

3. Move gently to increase blood circulation.

Did you know that research confirms that light physical activities such as walking, moving, and exercising can actually help increase blood flow and help eliminate toxins and chemicals that are associated with muscle pain?

4. Relax with a foam roller.

Using a foam roller can increase blood flow to your muscles through compression. Slowly rolling the tool over tight areas can help relax your muscles and speed up the healing and recovery process after a workout. It is recommended to use it for 10-15 minutes before stretching, as relaxing your body will make it more flexible.

5. Drink water to help restore muscles.

If the body is dehydrated, it will also slow down the recovery of the muscles in the body. Therefore, you should drink water every 15-30 minutes during exercise. Not drinking water will cause more muscle pain and make the recovery time longer. Therefore, do not forget to drink enough water during exercise to increase the efficiency of the body’s work to be the most balanced.

6. Eat foods that help repair your body.

Your body needs protein to repair muscle tissue, while carbohydrates provide energy for your next workout. Consuming good fats is also essential for your joints, so it’s important to eat properly before and after your workout. Some recommended post-workout foods include quinoa, vegetables, chicken breast or whole wheat bread, and an apple.

Muscle aches are common occurrences when you first start exercising. However, as time passes, your body will adjust and your muscles will become stronger, which will make you feel less uncomfortable. Using the 6 methods above that we recommend that you ladies should always do will help relieve the pain quite well.