Sign up to our newsletter to earn a 10% discount code on your next purchase!
It’s indisputable that massaging sore muscles can help to relieve pain, swelling and stiffness. But still, if you aren’t well versed in this practice, it can be difficult to know exactly where to start. The fact of the matter is, there’s far more to massage than you may think. With that said, learning the proper techniques, tips and tricks isn’t too hard if you have the right guidelines and advice. If you’re experiencing muscle soreness after or before your next workout, take a look at these few tips before engaging in personal massage.
Massage is intended to relieve muscle soreness while also improving flexibility and strength, but many people don’t realize that it often isn’t enough on its own. In order to promote a truly desirable state of overall muscle health, you’ll need to supplement massage with other tactics, such as stretching. According to Skinny Ms., the majority of people who incorporate stretching into their exercise and massage routine only use stretching prior to physical activity. In order to achieve best results, though, stretching should be practiced both before and after an exercise routine. In order to make this work alongside your massage routine, stretch out all of the muscle groups activated by your workout shortly after finishing. Following this, identify areas that need massage by those that still have a lingering soreness.
One of the most commonly overlooked aspects of relieving muscle soreness is properly utilizing heat and cold treatments. Applying warm or cold compresses to muscle areas experiencing soreness can help to reduce swelling while also promoting muscle relaxation and numbing pain. If you find that massage isn’t quite enough to reduce the soreness that you’re feeling after a workout or mild injury, you may want to try pairing that activity with things like ice baths or heat wraps, when available. It’s worth noting that care should be taken when massaging muscles that have recently been soothed with ice. Cold treatments can cause numbness in the flesh surrounding muscles, which may make it so that you don’t feel the pain of massaging muscles too ardently, which can lead to further soreness or injury.
While massage is a great tool to ease soreness and stiffness or pain in overworked muscle groups, this practice can be made far more effective through it being paired with the appropriate supplements. Massage increases blood flow to muscle groups, which is one of the ways that muscle healing can be stimulated. In order to increase blood flow to muscles, Women’s Health recommends utilizing Omega-3 supplements periodically. In fact, taking one of these pills only once a day can help to ease soreness and inflammation in your muscle groups for up to 48 hours. Ensure that you talk to your doctor before starting any new supplement regimen to determine the best course of action for yourself.
Comments will be approved before showing up.
Living a healthy lifestyle takes commitment and focus. It’s easy to be swayed off course by cravings, sweets cravings and fatty foods, but you know that these will deter you from your goals. Whether you’re looking to lose weight, enhance your endurance, run a marathon or get stronger, eating a balanced, nutritious diet is a must.
Even so, late night snacks are hard to resist sometimes, and if your stomach is rumbling before hitting the hay, you may reach to something quick and easy. Instead of just grabbing whatever is closest at hand, try these nighttime snacks that won’t derail your good eating habits:
Is your daily routine negatively impacted by that relentless ache in your lower back? Can you feel it throbbing for attention as you read this? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, around 80% of adults suffer from lower back pain at some point in their life.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride: