Healthy Living

5 Ways To Recover From Exercise-Induced Soreness And Inflammation

5 ways to recover from exercise-induced soreness and inflammation
5 ways to recover from exercise-induced soreness and inflammation Photo by Andrea Piacquadio from Pexels

The muscle soreness and joint pain that you experience after working out is more often than not a nuisance that can turn out to be scary. You are shocked at how brutal it feels. Your muscles feel sickly and gross, not to mention that your experience sharp or throbbing pain. These are all signs that you have overdone it or you are not refueling your body the right way after exercising.

If your body’s inflammatory response has kicked into high gear, that can slow down your recovery and limit your fitness gains. Inflammation is supposed to eliminate the cause of injury, but without proper recovery it does more harm than good. More precisely, it leads to further damage.

Post-exercise inflammation doesn’t go away on its own. If you continue to train at maximum capacity without taking the time to rest and eat the wrong kinds of foods, you’ll undoubtedly enter a never-ending cycle of tissue trauma and post-workout inflammation. Stop exercising for a while and focus on getting yourself better. When it comes down to the recovery process, there are many options to choose from.

1. Consume foods high in Omega 3 fatty acids

Omega 3 fatty acids have anti-inflammatory and immune-modulating properties. To be more precise, the nutrients can reduce the production of molecules and substances associated with inflammation. There is a close connection between a higher intake of omega 3 fatty acids and reduced inflammation. Omega 3 fatty acids may have a beneficial effect on immunity enhancing the function of immune B cells. In other words, it may enhance the normal functioning of the immune system or support the structure of the human body.

So, which foods are high in omega 3 fatty acids? Besides fish and seafood, you should eat nuts, seeds, seaweed, kidney beans, and soybeans. Add these foods to your diet for a healthy lifestyle. You should get the most of your nutrients from food, so resist the temptation of supplementation, unless necessary. Build a healthy eating pattern and get your nutrients naturally to meet your body’s needs. You may notice an improvement in flexibility, performance, and, of course, immunity.

2. Take CBD oil

CBD oil, a product crafted in nature and perfected by science, could help support recovery from exercise-induced inflammation. The endocannabinoid system interacts with all major systems in the body. This being so, the outcome is that consuming cannabidiol may help speed up recovery from post-exercise inflammation.

If you’re curious about cannabidiol, know that it’s available in some dietary supplements. Attention needs to be paid to the fact that they don’t carry specific disease prevention or treatment claims under the legislation of the legislation of the Dietary Supplement Health and Education Act. A bill introduced recently suggests the introduction of CBD should be added to DSHEA’s supplement definitions, which would represent a substantial advancement.

Getting back on topic, CBD oil can offer support for helping recover quicker from post-workout inflammation. It seems to offer promising results. Don’t neglect other science-backed ways of dealing with inflammation, such as low-impact exercise, even if you include cannabidiol in your routine.

3. Cut back on refined sugar

The consumption of refined sugars has been linked to inflammation. What happens is that sugar triggers the production of pro-inflammatory molecules in the body. In the long run, eating refined sugars will potentially create an environment of chronic, low-grade inflammation. People with a sugary diet generally show an increase in inflammatory markers, pre- and post-consumption. You can eat something sweet every now and then, but make sure you don’t overdo it.

Eating fewer refined sugars decreases the odds of experiencing recurring episodes of inflammation. Consuming sugary products may be a fast way to replenish glycogen, but it’s better to eat fruit, dark chocolate, or snack bars. They will help you get closer to your fitness goals. Do your best to conquer your cravings and keep your sweet tooth in check. A diet high in sugar causes an excessive production of pro-inflammatory cytokines, which doesn’t leave you in a pretty good state.

4. Get a massage, will you? 

Heavily stressed muscles tend to respond positively to massage therapy. Massage can reduce inflammation in intensely exercised muscles by attenuating the production of pro-inflammatory cytokines, so it works similarly to conventional medication. The potential benefits of massage therapy can be useful to numerous people. Anyway, massage, as a manipulative therapy, has its rightful place in the medical practice. Opt for a massage that uses light pressure rather than a deep-tissue massage.

Exercise-induced inflammation is the result of a buildup of excess fluids and metabolic wastes surrounding a damaged area. It’s possible to reduce the inflammation through massage therapy, which helps support recovery, decreases pain, and improves movement. The one thing you must keep in mind is that the massage should take place right after working out. This way, you’ll reap all the benefits of your hard work. Some gyms offer in-house massage services to members. If yours doesn’t, schedule an appointment with a massage therapist.

5. Take a warm shower

Some recommend taking a cold shower after exercising so as to reduce inflammation in muscles, joints, and tendons. The cold water has regenerative properties, so taking a cold post-workout shower makes sense. However, it would be better to take a hot shower to allow the muscles to relax and loosen up. The warm water may help improve inflammation and blood sugar levels. Hot water immersion is poised to lead to some level of discomfort due to the increased temperature. Maybe so, but it’s worth it because it can help improve the inflammatory profile.

Keep it short. More precisely, don’t stay too long in the shower, as prolonged water exposure can lead to dry skin and hair. Professional, as well as amateur athletes engage in ice baths right after working out. What you could do is to alternate between hot and cold showers. This plays an important role in promoting better blood circulation and detoxification.

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