Exercise often comes with muscle inflammation. If you don’t know how to take care of yourself before and after exercising, this injury can become more chronic, which may cause many women to feel scared and not dare to exercise again. But in reality, just knowing the level of exercise that เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมายis right for your body and knowing the following 6 ways to take care of yourself to reduce muscle inflammation will help relieve the pain after exercising very well.

6 Ways to Take Care of Yourself to Reduce Muscle Inflammation

1. Cool Down

Proper cooling down after exercise can greatly reduce the risk of fainting or low blood pressure after exercise. This is because the body temperature increases during exercise, causing blood to flow to the peripheral blood vessels, especially the feet and legs. This reduces the amount of blood flowing back to the heart and may cause fainting. Therefore, the intensity of exercise should be gradually reduced for 5-10 minutes until the temperature of the muscle cells decreases during the cooling down period, so that the body returns to normal. This will prevent fainting and prevent the muscles from suddenly stopping, which can lead to injury.

2. Warm up

Warm-up is the stretching of muscles and joints while moving. Medical research has found that excessive static stretching before exercise increases the risk of injury. Therefore, professional athletes often do not do intensive static stretching before starting exercise, resulting in reduced muscle strength. If the muscles cannot exert the same amount of force, their ability to withstand the force will also decrease. Which may eventually lead to injury to the tendons, joints or muscles.

3. Drink water regularly

Dehydration can slow down the body’s muscle recovery, so you should drink water every 15-30 minutes during exercise. Not drinking water will not only make the pain worse, but it will also lengthen the recovery period. Therefore, you should not forget to drink enough water to increase the efficiency of your muscles and make them ready for the force of your exercise.

4. Focus on eating energy-producing foods

After a hard workout, it is important to replenish the body with essential nutrients that will provide good energy, such as eating bananas or whole grain bread to help the body get back important nutrients. During exercise, carbohydrates and sugars stored in the muscles are used, making it necessary to replenish these nutrients in order to work properly. Therefore, it is recommended to eat these foods at least 1 hour before and after finishing exercise to stay healthy and keep the body energized at all times.

5. Rest your muscles

Resting your muscles for at least 48 hours or 4 days is very important for complete body repair and recovery. Because exercising while your muscles are tired not only doesn’t allow your muscles to rest properly, but also hinders the repair process. Overusing your muscles can cause incomplete body repair, making it easy for your body to get injured.

6. Drink fruit juice

Try drinking energy juice or mineral water after or during your workout to stay refreshed and get a variety of vitamins and minerals so your body can fully utilize them.

Muscle soreness after exercise is a common symptom in all women . This soreness is caused by small fibers in the muscles that stretch and contract to help the body move. When we exercise, muscles play an important role. Sometimes some muscles may tear, sending pain signals to the body, causing it to repair. And when the repair is complete, if done correctly, the muscles in that area will be stronger and have clearer muscle fibers.