Are you suffering from muscle pain? These five simple tactics could help soothe sore muscles.
In recent research from Indiana University, participants who regularly took fish oil pills were found to have a lower likelihood of pain and sensitivity after completing strenuous workouts.
The study lasted 30 days. The researchers divided the participants into two groups of 16 people and had each group take pills daily throughout the study period, with one group taking fish oil and the other taking a placebo. On the 26th day, all participants completed a 20-minute run on a treadmill slanted downward (a scenario known to cause sore muscles). For the remainder of the study, participants were asked about their level of pain, and their blood was analyzed for signs of an inflammatory response.
The individuals who received fish oil, known to be rich in anti-inflammatory compounds, both reported less muscle pain and were less inflamed.
“The omega-3 fatty acids in fish oil have anti-inflammatory properties,” explained sports medicine physician Jordan Metzl. “Just as those properties keep your heart healthy, they can keep your muscles in good shape, too.”
Another option for those with sore muscles is to use a foam roller on any painful areas– especially effective immediately after exercise. A study featured in Medicine & Science in Sports & Exercise noted that this technique can help to remove the tightness that accumulates during challenging workouts and can enhance blood flow as well.
Like fish, cherries are rich in natural elements – in this case antioxidants called anthocyanins – that reduce swelling and assist with pain management. Researchers whose work was highlighted in the Journal of the International Society of Sports Nutrition determined that preceding long-distance running with a week of twice-daily tart cherry juice (also known to help curb insomnia) decreased soreness afterward.
Overloading on caffeine prior to exercise could be dangerous for your heart. However, University of Georgia researchers discovered that small amounts “can reduce muscle soreness by up to 48%,” according to health writer Victoria Wolk, who added that “[i]t works by blocking adenosine, a pain-stimulating chemical that’s in your muscles.”
You can couple the DIY methods discussed above with a pain management model that is fundamentally centered on responsibility, avoiding both surgery and lifelong pharmaceutical use. Stop your pain today with a free consultation, x-rays, and hydro-massage.