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Muscle Soreness -- Top 10 Natural Remedies Related Links Why Is My Body Sore? - Causes and Cures Top 7 Foods That Enhance Your Exercise Performance Why Do You Cramp Up So Much?-Causes and Cures Add Muscle Diet Muscle Spasms-Top 10 Natural Remedies Why Does My Left Side Feel So Weak?-Causes and Remedies Percocet Overdose - The Silent Epidemic in America Myolitis -Curing Muscle Inflammation The Alkaline Diet Lowers Your Risk for Diabetes Foods That Help You Maintain Your Erection Bench Press --What the Average Guy Presses Get Lean Diet for Men BCCAs-Do They Really Improve Your Strength? Workout Your Arms--Ideal Rotation Workout Bulking Up Fast -Top 5 Health Dangers Should I Exercise Before or After Eating? Last updated April 18, 2017, originally published February 7, 2012 By A. Turner, Contributing Columnist If you hit the weights at all --- and especially if you lift your max weight--- chances are that you have had sore muscles. In fact, muscle soreness is common among all Americans, whether it’s because we ran a marathon without stretching properly or because we slept on our arm wrong. One of the most frequent types of sports injuries is "delayed onset muscle soreness". The National Pain Foundation conducted a survey in 2006 that found that 88% of Americans who take medication for chronic pain suffer from this type of muscle pain. Is there an ideal routine you should follow to prevent sore muscles? Are there foods that can help sore muscles? Does whey or creatine help to relieve muscle soreness? What Causes Muscle Soreness? Our muscles are most likely sore because of stress, strain, overuse and minor injuries. In these cases, the pain affects only a specific muscle or area of the body. The slightly lesser- known type of muscle pain is called “systemic” muscle pain, which is felt throughout the body. Systemic muscle pain is usually a symptom of an infection or illness, such as chronic fatigue syndrome, influenza, or Lyme diseases, or from certain medications. How Can I Prevent Muscle Soreness? The remedies for systematic muscle soreness vary with the disease, illness or medication, and a physician should be consulted for each case. Localized muscle pain, however, can sometimes be treated by changes in diet, type of exercise, and exercise habits. Read on for ten natural remedies for localized muscle soreness, supported by recent scientific studies from around the world. 1. Stretching. We all yawned our way through the basic stretches in elementary P.E, but a study in 2009 finds that it would have been valuable to pay attention. A team of experts from Norway, Australia and the UK, including Dr. Robery Herbert with The George Institute for International Health in Sydney, analyzed the effect of stretching before and after physical activity on muscle soreness in over 2300 active adults. They found that stretching before and after exercise reduced the risk of “bothersome soreness,” and also reduced the risk of injuries to muscles, ligaments and tendons. Sometimes exercising is hard enough on its own without ensuing soreness: taking a few minutes to stretch before and after a workout could help to alleviate muscle pain. 2. Eat your cherries! Colorful, flavorful, and a seasonal treat for some of us in the U.S., cherries are also full of antioxidants and anti-inflammatory properties. In 2010, researchers with the Department of Medicine and the Department of Orthopedics, both at the Oregon Health Science University in Portland, including Kerry Kuehl with the former, conducted a study in response to the problem of muscle damage and inflammation after long distance running. The experiment included fifty four endurance-running participants, each of whom consumed either tart cherry juice or a placebo twice daily for seven days before a long run. Those who consumed cherry juice reported a “significantly smaller increase in pain” in muscles after the race than those who had the placebo. The research team concludes that “ingesting tart cherry juice for 7 days prior to and during a strenuous running event can minimize postrun muscle pain.” And, hey, even if we’re not running a marathon, cherries might help keep our muscle pain at bay during any sort of exercise. Why pass up another excuse to eat cherries? 3. Get a Massage. A massage never hurts, even when it hurts. We all know how good a massage can feel at the end of the day, whether we visit a professional or have a generous partner or friend. A study published in 2009 by Mark Williams, Tudor Hale and Carley Wilkinson, all with the University of Chichester in the UK, suggests that a massage feels so good because it truly alleviates muscle pain. After seven “moderately active females” walked downhill on a treadmill for 20 minutes while carrying a load of 10% of their body mass, one lucky leg of each participant was massaged for 25 minutes. Muscle soreness was reduced in the massaged leg 48 hours after exercise in some of the leg muscles. While the benefits of massage after downhill walking were “muscle-specific,” the team concludes that massage “improved functional recovery after downhill walking.” So if someone has reasons to not give you a massage, patiently remind them how it will improve your functional recovery after exercise. [Update: New research in 2013 led by scientists from the National Research Center for the Working Environment in Copenhagen, Denmark has found that one simple exercise can work as well as an expensive massage at relieving your muscle soreness. Shoulder shrugs worked as well or better than massage.] 4. Drink Black tea. Continue reading page 1 page 2 Related: Muscle Spasms-Causes and Top 10 Natural Remedies Muscles Need Sleep Tiger Woods Workout Rory McIlroy Workout How Bubba Watson Lost All That Weight How Many Push-ups Can an Average Man Do? How Many Pull-ups Can an Average Man Do? How Extreme Exercise Hurts Your Heart How to Bulk Up Your Back Shoulder Training -Top 10 Tips Build up Your Arms -Ideal Rotation Routine Ideal Weight for Men How to Gain Lean Muscle Mass-What to Eat and What Not to Eat Should You Exercise Before or After Eating? Normal Penis Size Foods That Help to Prolong Erections Six Pack Abs- Step by Step |
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| Eating cherries can help relieve muscle soreness, studies show. |