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How do you relieve muscle pain after exercising?

 How do you relieve muscle pain after exercising?


Muscle soreness after exercising is normal and common for many, especially those who are new to sports.


This pain occurs because the white blood cells produce chemicals that cause muscle pain after exercising, and thus they are primarily responsible for the occurrence of pain.


It is true that most of these pains will go away after a period of time, but the feeling of pain in the muscles can be reduced by following the following tips:


before exercise

Eat foods rich in carbohydrates and low in calories, and that contain moderate amounts of protein to relieve muscle pain and rebuild muscle tissue, such as yogurt, apples with peanut butter, dried fruits, oats, and legumes.


Warming up before exercise reduces muscle inflammation and pain, and gradually introduces your body and muscles into the cycle of

 movement and activity, and this leads to improved blood circulation and oxygen access to the tissues, as well as stretching the muscles and reducing the risk of rupture or injury.


during exercises

Make sure to drink plenty of water approximately every 15 minutes to protect against muscle soreness that dehydration may cause.


after workout

Pause quietly and gradually in performing the exercises in order to return the muscles to their normal position.


Eat some snacks during long and strenuous exercises, which provide energy in the blood, such as bananas and avocados.


Healthy and balanced nutrition after exercise consisting of carbohydrates and protein to compensate for the lack of fluid, update activity, renew vitality and rebuild what the body needs to avoid exposure to serious damage. 


Among the best snacks that are recommended to eat after exercising: bananas, apples and yogurt.


Massage and massage of tense and injured muscles with specialists or with the help of a sports coach helps relieve muscle aches, and do not forget to take a cold bath after exercising to relieve muscle pain resulting from exercise.


Do stretching and elongation exercises after exercising, as they help relax and relax the muscles and reduce effort, and contribute to increasing the body's flexibility, expanding the range of movement and preventing injuries.

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