Muscle Soreness and Recovery Tips Relieve Muscles FAST
It's been years since you've gone to the gymbut today, you finally muster up the willpower to change your lifestyle. You're super hypedand right off the bat, you go to the gym and grab the heaviest weights you can handle andstart going all out. Eventually, your muscles begin to ache, and you finally stop when thepain is too much. After a few minutes of rest, the soreness goes away and you feel good togo again. Same goes for running. The faster and longer you run for, the more sore yourlegs begin to feel. This immediate soreness, known as acute muscle soreness, happens whenyou work out very vigorously, causing chemical and fluid buildup in the muscle tissue. Themuscle starts losing power and the soreness
gets worse, but the soreness goes away afterresting for several minutes. Then, 8 hours or so after your workout, youstart feeling a different soreness in your muscles. It isn't too bad but it definitelyhurts. 24 hours later, your muscles start get to REALLY sore, to the point thatyou can barely even move! This is known as Delayed Onset Muscle Soreness, or DOMS forshort. If you're a regular into the fitness world, you're probably familiar with DOMS.But if you're new, DOMS can catch you off guard and even scare you away from ever workingout again. The cause of DOMS is from eccentric contractions, or when a muscle becomes longerwhile under tension. An example would be the
descending portion of a biceps curl, causingthe biceps brachii muscle to lengthen. The exact cause of pain from DOMS is unknown,but the most widely accepted reasoning is that during these eccentric movements, verysmall tears happen in the muscle at a cellular level. Painreceptors in the muscles then sendpain signals to the brain, and calcium builds up in the muscle, causing inflammation.There are several ways to relieve the pain from DOMS, including a long list of thingsyou can consume. A study in 2010 showed that the individuals taking supplements of theamino acid Lglutamine were able to significantly relieve the effect of DOMS. In 2013, a studyshowed that ingesting caffeine 1 hour before
exercise was able to significantly decreasepain from DOMS on the second and third days following workout. The only catch is thatyou'll need to ingest 400mg of caffeine, which is equal to about 34 cups of coffee. Forlate night exercisers, this might not be a good idea. Other supplements that have shownto help alleviate DOMS are creatine, fish oil, taurine, branch chained amino acids,and citrulline malate. But to really alleviate DOMS, it's less aboutwhat you take and more about what you do. The best way to alleviate DOMS long term isto progress slowly into a new exercise program, giving muscles enough time to adapt to thenew stress being placed. Going with lighter
weights in the beginning is the magical ingredient.Over time, soreness from DOMS can disappear completely as long as the muscle is continuouslyexercised. Studies have also shown that selfmyofasical release, or selfmassage in the form of foamrolling, can alleviate DOMS as well. In a study, researchers found that foam rollingexhausted muscles anywhere between an hour to six hours after workout significantly alleviatedmuscle soreness the next day, making foam rolling a staple workout equipment for individualssusceptible to soreness. But the most important thing you can do in order to alleviate DOMS,especially when beginning a new program, is getting plenty of sleep. The body recoversfrom daily activities the most when asleep,
which will also help in recovering from musclesoreness and DOMS. Not sleeping enough can cause DOMS to last longer than it should,so make sure to get all the rest you can! What other ways have you dealt with musclesoreness after your workoutsé Please share your experience in the comment section below!.
23 Ways To Get Rid Of Inflammation and Joint Pain Saturday Strategy
Hey friend! Drew Canole. I am so jest up tobe here. We're in Lake Murray, Southern California at its finest. It's absolutelygorgeous out today and what better way to spend our day than you and me talking aboutsomething that I'm passionate about and I know a lot of you need help with. What isité Inflammation. Inflammation attacks us when we least expect it. We go to bed, wewake up in pain, we twist our neck it doesn't make us capable of being the fullest expressionof who you and I are. So today we are attacking inflammation headon. I wanna show you the11 things to eliminate, eradicate and destroy from your life and I also wanna show you 23remedies that can help inflammation when it
sets in but first we have to understand thetwo primary pathways for your body to heal inflammation on its own. Get the primary andyou have the secondary pathway to eliminate it. So if we help the body with the primarypathway of detoxification, of giving it the right foods, of eliminating the bad thingsthen that secondary response doesn't kick on. You start to feel better. So let's talkabout the 11 things to eliminate and cut back on righté Some of these are gonna be prettyhard to eliminate right away and I get that but to cut back on to help with that primarypathway of getting rid of inflammation on the body. Number one, processed food. Youheard me talk about it. Sugar, dairy, wheat.
If you are in a polluted area make sure youget an air purifier to clean your house. Smoking, ugh! Not good for inflammation at all. Ifyou're smoking and you're taking pain killers at the same time, double bad okayéDon't be doing that stuff or at least try to eliminate it slowly okayé Alcohol, transfats,omega 6's, fatty acids, MSG and sleep. Sleep is the big ticker. If you're getting enoughsleep it will help eliminate that. Your kidneys works when you're, at night its purifyingyour blood so it's exactly what you want. So sleep, bar none is the most important thing.â€˜Right my friend, have a seat. Let's talk about this real quick. So 23 things we cando to get rid of inflammation. Number one
is Omega 3's righté Omega 3's deliverin the process of getting rid of toxic. Inflammation build up in your body. Number two is greens.You've seen all of our juicing tutorials. I'm a firm believer of drinking greens in themorning on an empty stomach, you know that's why we do warm water and lemon, stimulatethat digestive fire as they talked about neuro data and then having the green juice afterwardsso that you a absorb the phytochemicals, amino, enzymes and that's if you're travelingor whatever you're doing that's why a lot of people are actually taking the Organifiwith them so they get the green superfood first thing in the morning. Very powerfulstuff. And then gut health righté Inflammation
starts in the gut with the food that we eat.80% of our immune system is in the gut so that's why you wanna eat the foods likewe talked about on last week's Saturday Strategy that are loaded with probiotics.Prebiotics, things to stimulate that immune system and help you heal. Hydration is absolutelykey. Listen, 80% of the country is chronically dehydrated. Drink your water, six liters atleast. Drop a little Celtic sea salt in there for your minerals, absolutely amazing foryou. One of my favorite teas is actually turmeric and ginger tea. You've seen me make tutorialsabout this. Really good for you. Epsom salt bath at night. One of my favorite things todo is add a little Epsom salt, sit in there,
relax, meditate, breath, lower that cortisollevel and just let that magnesium absorb through your skin. One of the best ways that leadsme to the next one which is magnesium. Magnesium is quintessential. I've a calm supplementI take from home, couple of dose a day make you feel absolutely amazing. Nine is oliveoil righté They've done research on this. They tested olive oil against ibuprofen, justone and a half tablespoons of olive oil is equivalent to 200 milligrams of ibuprofen.Dandelion greens, as I mentioned two weeks ago in 23 ways to cleanse your body, Dandeliongreens help promote bile in your digestive track which helps eliminate toxins as wellplus they're loaded with vitamins A, C and