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We usually don’t give a lot of thought to how our muscles are doing. As long as we can do the basics – housing a child, hauling out the garbage, or carrying a box of books upstairs – we take them for granted. Then one day we push them a little harder than usual and spend the next few days limping about. At that point it’s hard to think about anything else.
Your body has more than 650 muscles, from the tiny muscles in the face to the enormously strong muscles in the thighs. Your body’s muscles account for about half your body weight and they consume roughly one fourth of the total calories you take in. Even when you’re sleeping, the muscles do a lot of work. If they’re not exercised regularly, or if you push them too hard, they’re likely to get hurt..
Aching muscles usually recover quite quickly – if you take fast action. Here are a few things you’ll want to try.
Put the pain on ice. The most powerful remedy for muscle aches is applying cold, which constricts blood vessels and slows the flow of blood, preventing swelling. If the muscle ache is in your arm or leg, you might be able to ice it down simply by putting some cubes in a plastic bag and holding them in place for fifteen or twenty minutes. If your whole body is aching, you may want to fill the bath with cool water and settle in for a while.
Try hot and cold . Some athletic trainers recommend that people with muscle aches start out by taking a hot shower, followed by a cold water spritz. Repeating this cycle several times can cause the blood vessels to alternately open wide and snap shut, which will help flush pain causing lactic acid (a by product of muscle metabolism) from the muscles.
Wrap it up. For worse than average muscle pain, doctors recommend compressing the muscle by wrapping it with a gauze strip or a special compress bandage. Putting gentle pressure on a muscle will help prevent swelling and inflammation. Don’t wrap the bandage too tightly; however, it could cut off circulation.
Raise it up high . Another way to help prevent swelling and ease the pain is to elevate the sore muscle above the level of your heart.
Put your hands to work . Rubbing a muscle is one of the best ways to ease the aches and pains. Massage – whether you’re doing it to yourself or it’s being done to you – improves the flow of blood and other fluids though the area and helps carry away muscle waste products that cause pain. It’s safe to message most muscle injuries, but you may find that it’s simply too painful. If that’s the case, don’t bother – it may do more harm than good.
Take time to warm up . The best way to prevent muscle pain is to take a few minutes to warm up before doing any strenuous physical activity. You don’t have to do anything fancy. Just jogging in place for a few minutes or stretching your legs, back, shoulders, and chest will help keep the muscles loose and limber so that they’re less likely to get hurt.
Get your vitamins . Research has suggested that getting plenty of antioxidant vitamins – especially vitamin C and E – in your diet can help prevent muscle injuries. These vitamins are effective because they help block the effects of harmful oxygen molecules in the body called free radicals, which otherwise can contribute to tissue damage and pain. The best sources for vitamin C include fresh fruits and vegetables. Vitamin E is only found in a few foods, like nuts and cooking oils, which is why many doctors recommend taking vitamin E supplements.
Pour a sport drink . ‘Athletic’ drinks such as Gatorade are high in carbohydrates and electrolytes, and some experts believe that drinking them when you’re physically active can help prevent muscle soreness later on.
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