Ways to treat pain caused by the rupture of muscle fiber and muscle stiffness after exercise .
After a great effort of physical exercise gets some torn fibers and stiffness in muscles resulting in swelling and inflammation may later affect the joints that surround it, and in order to avoid this pain from the beginning , or dealt with after the injury , here are these tips.
1 - prevent pain before the start of the exercises
Step is very useful for beginners in the exercise in order to improve their fitness through starting any exercise but slightly without fatigue , muscle and preferably work half the exercises and stretching before and after exercise, or warm-up before , and that you respond quickly to your body at ease when feeling very tired .
2 - Comfort
The best ways to get rid of tumors is the convenience for some time , preferably days after exercise ( from one to two days per week) in order to give a chance to rebuild muscles , though still pain you wait for more days until it disappears completely.
3 - eat more protein in the diet
Proteins and fiber are key to re- build muscle , you need to eat lean proteins such as fish, chicken, soy , tofu, egg whites , bearing in mind the amount of protein you eat and differ from men to women because the increase lead to health problems .
4 - Keep up your body's water
Drink enough water throughout the day helps in removing toxins into the bloodstream , be sure to drink two liters of water a day , and the drinks vitamin C and a great way to help build muscle , try drinking green tea and beverage antioxidant juice pomegranate and berries.
5 - eat enough healthy fats
This includes fish oil , nuts and avocados and peanut butter are rich in fats , " omega-3 " that will help in getting rid of free vehicles and reduce the inflammation of the muscles.
6 - a hot bath or sauna
Temperature helps to relax the muscles and thus reduce the effort , when increasing the temperature of the body increases the blood flow that comes with oxygen and nutrients to the muscles.
7 - Massage
Deep massage helps to relax the muscles , and there are many different ways in massage , you choose what relieves you .
8 - anti-inflammatory drugs
Possible taking certain medications that reduce inflammation , such as ibuprofen ( after consulting a doctor ) or taking a bath water containing Epsom salt .
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