Muscle Soreness Recovery: Stretching

Stretching: Muscle Soreness Recovery
Stretching: Muscle Soreness Recovery

How Stretching reduce Muscle Soreness?

Stretching can reduce your Muscle Soreness in a swift and effective Way. When you have pushed your body harder, exercised longer, or done a new type of resistance training, you will probably feel at least some pain in the next few days. You may stretch those muscles to relieve some of that pain, but this could be a waste of time. Despite a prevailing notion to the contrary, many studies have found that stretching does not relieve sore muscles.

Other experts, however, argue that stretching is essential. How do you untangle the real from the fake? Follow this article to find out. You will find plenty of information that can help you improve your performance in your calisthenic workouts.

Stretching: Muscle Soreness Recovery
Stretching: Muscle Soreness Recovery
Stretching: Muscle Soreness Recovery

Does Stretching Relieve Sore Muscles?

When you have pain after exercise, you experience what is called Delayed Onset Muscle Pain. Because the damage to the muscle fibers resulting from a workout is harder than the body used to, it occurs as a result of the elongation of a muscle under a force called eccentric muscle contraction.

Stretching is Lengthening

Now consider this information about eccentric muscle contraction and how it relates to stretching. When you stretch a muscle, you also lengthen that muscle. When you think about it this way, it is easier to understand why stretching after an intense workout will not help relieve sore muscles. Think of it this way: if you injure yourself while doing an activity, repeating that exercise is unlikely to ease the pain. In research studies, some people have experienced a slight reduction in pain with stretching. Still, the results were not significant enough to recommend stretching as a viable form of pain relief.

The Nervous System Response

When you feel pain, it is because your nervous system sends a signal to a part of the body, telling it to wait for more movement or potentially damaging activity. Pain, in other words, is a protective mechanism. Stretching a painful area is, therefore, likely to provoke an even greater nervous system response, not a smaller one. If you suffer from muscle pain, time is your best ally. Wait a few days to rest, and when you return to the same exercise, you will probably find that your muscles have adapted, and you will not be as sore next time.

How to relieve muscle soreness after Workout?

Prolonged muscle pain after a workout can be a sign of muscle injury. Here are some tips to help relieve muscle pain:

Dealing with Muscle pain after a Workout

It is normal to have muscle pain for a day or two after an intensive workout or rigorous exercise. Delayed muscle aches and pains are caused by tiny injuries to muscle fibers and connective tissue. This condition, known as Delayed Onset Muscle Pain, is common.

If you have not exercised for some time or if you start a new physical activity, you may experience muscle pain after training. Your body is merely saying that your muscles need time to recover.

The good news is that once your body gets used to the new sport or exercise, you will experience little or no muscle pain.

Muscle aches and pains that occur after rigorous training subside after 24 hours of rest. But if the muscle pain persists after a few days of rest or even intensifies, it could be a sign that you have suffered a severe muscle injury.

Feeling severe muscle pain during a workout could also be a sign of muscle tension or muscle injury. If the muscle pain is accompanied by difficulty breathing, high fever, muscle weakness, and stiffness in the neck, consult a physician.

Stretching: Muscle Soreness Recovery
Stretching: Muscle Soreness Recovery

Quick Fixes to Relieve Muscle Pain and Soreness

Ice Application

In case of an acute injury, swelling of the muscle or joint area, wrap an ice pack in a thin towel and place it on the sore muscles for about 15 minutes. If there is no swelling and the muscles are just sore from exercise, apply a packet of heat for 15 minutes to stimulate blood circulation.

Massage Therapy

A trigger point or sports massage will help to relax very tense, aching muscles and relieve muscle aches and pains.

Stretching Exercises

Stretch your muscles for about 10 minutes after a rigorous workout to prevent muscle pain. And before exercising, remember to warm up the body with simple movements such as arm swings and steps on the spot, or start walking slowly and gradually increase the pace.

Light Workout

Do not stop exercising altogether. The fact that you feel muscle pain after a workout is a sign that your muscles have been stretched and are slowly getting stronger. By using your muscles (with light activity), you can speed up the elimination of lactic acid build-up.

Eccentric Strengthening Exercises

You are more likely to have muscle pain if your muscles are working eccentrically. Eccentric contractions occur when your muscles stretch under tension, as seen in the “downward movement” of a biceps loop. Walking or running downhill are also examples of eccentric training. Gradually increase the intensity!

Hot Bath Benefits

A warm bath can relax tense muscles and stimulate blood circulation, providing temporary relief.

What about topical creams? There is little evidence that salves, oils, and other over-the-counter sports creams affect the massage action. However, by making the skin cold or warm, they can distract your mind from the pain.

Related │ RELIEVE AND REDUCE PAIN FAST AND NATURALLY

Stretching: Muscle Soreness Recovery
Stretching: Muscle Soreness Recovery

Reducing Lower Back Pain with Calisthenic

The constant pain in the lower back is well known to athletes. Low back pain is caused by the interconnection and overlap of tendons and muscles, the “Nerve Roots” that move to the feet from the lower back. Besides, low back pain can occur due to the interconnection of small, sophisticated joints and intervertebral discs.

Low back pain can cause severe muscle spasms, or worse, it can be chronic. It caused by a blow to the lower back.

These little back pains can be persistent and can spread from the lower back to the legs and feet. This problem is known as sciatica.

After stretching exercises, some bodyweight exercises with the slowest possible tempo, you can improve this problem. Below are some activities that you will do every day, just after waking up in the morning and before going to bed. These stretches will focus on stretching the muscles of the hips, hamstrings and lower back:

  • Pigeon Pose
  • Lumbar Twist Pose
  • Cat Stretch
  • Single Knee to Chest Hug
  • Double Knee Chest Hug
  • Leg stretches with a Strap

All these exercises are done gently, without forcing. If you notice any discomfort while doing these exercises, stop immediately. Concentrate on stretches longer than 10 seconds for a few sets. Be sure to stretch both sides in practices that are single leg/side stretches.

Now let us move on to the most important and most forgotten method of strengthening the lower back.

People with limited physical activity have a problem with every part of the body because of their poor development. You have seen athletes suffer horrible injuries, and yet they come back and play again.

Do you think having torn cartilage in your knee is a weaker injury than a lower back injury? Well, you are wrong. For both damages, an original treatment method, a strength training program, and patience are essential.

Top 5 Bodyweight Workout for Back Strengthening

Let us look at the first five bodyweight exercises you can do to strengthen your lower back and relieve the feeling of pain.

Hyperextension

This exercise is done on a machine. If you do not have access to this machine, you can improvise by asking someone to hold your legs while you lift your upper body. NOTE: Keep your arms on your head.

Like all other exercises, this one must be done at a slow tempo. Again, if you feel any discomfort, stop immediately.

Boards

The best practice that targets the whole body is the regular board. By doing commissions, you strengthen every little muscle in your body. This exercise is excellent for strengthening the muscles in your lower back. Start by holding for 20 seconds and gradually increase the time. Do not force it, and the key is to know when the right time is to stop.

Superman Lift

Superman Lifts is the most advanced exercise. You can do this exercise isometrically and dynamically. I suggest that you start by doing accessory exercises for this one. An example is an exercise known as Lower Back Extension – Leg Lifts. Also, if you have chronic problems, start by lifting one hand and one leg separately, which will work the muscles of the lower back and upper back.

Lower Back Extension – Leg Lifts

This exercise is an ancillary exercise to the superman exercise mentioned above. The Lower Back Leg lifts target all the muscles from which the lower back and lower body are made up. Starting with the hip muscles (buttocks), then the hamstrings, and, most importantly, the deep pelvic muscles, this exercise will strengthen the lower back like no other exercise will.

Lift and lower slowly. If you wish, you can hold the high position for 1 or 2 seconds before lowering your legs to begin. As mentioned in the superman exercise, you can start by lifting one leg and progress to this two-legged variation.

Bridge

The bridge is the forgotten method of developing a strong and healthy back and spine. Lift your buttocks off the ground and hold this position for 2 seconds. That is, lower back down, and lift again. This movement should be done as slowly as possible, which will prevent you from injuring yourself and activating irritated nerves.

Related │ BACK PAIN: CAUSES ,SYMPTOMS AND TREATMENTS

By combining these stretches and strengthening exercises, you will see vast improvements in your goal of freeing yourself from these long-lasting lower back problems. However, remember to do all the activities as slowly as possible. Do not force yourself! Start by doing no more than 8 to 10 repetitions and gradually add sets and increase the repetitions. This routine will help you avoid, or relieve, your muscle pain.

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