How to Prevent Muscle Pain – Muscle pain or myalgia is very common in almost everyone. Have you also experienced muscle discomfort in certain parts of your body? Almost all parts of our body have muscle tissue, and therefore muscle pain can be felt almost anywhere.
Generally, people who experience muscle pain can easily find out the cause. However, This is because most cases of myalgia result from too much stress, tension, or physical exertion.
Some of the common causes include: muscle tension in one or more areas of the body,
overuse of muscles during physical activity, injure muscles while doing physically demanding work or sports, skipping warm-up and cooling down during exercise.
To prevent attacks from bothersome muscle pain, you can try the following tips.
1. Always practice correct posture
According to information on the American Chiropractic Association page, posture is the position in which we hold our body while standing, sitting, or lying down. Healthy posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity.
Movement and daily activities can affect this alignment and put pressure on joints and muscles, sometimes resulting in pain and potential permanent damage if left unchecked over time. Using ergonomic strategies and the right movements can help prevent muscle aches and pains.
A healthy and correct posture will allow you to stand, walk, sit and lie down in the position that puts the least amount of stress on the supporting muscles and ligaments, during movement and weight-bearing activities.
Improving posture is also beneficial for:
- Helps keep bones and joints in the correct position so that muscles are used properly
- Reduces abnormal joint surface wear that can lead to degenerative arthritis and joint pain
- Reduces pressure on the ligaments that hold the joints of the spine together
- Minimizes the chance of injury
- Allows muscles to work more efficiently
- Allows the body to use less energy and, therefore, prevents muscle fatigue
- Helps prevent muscle tension, overuse disorders, and even back pain and muscles
2. Exercise routine Often
in the days following muscle soreness, the following remedial exercises can help prevent or reduce pain:
Stretching or training with resistance straps
Walk or hike leisurely
If you’re starting a fitness routine or trying a new type of exercise for the first time, it’s important to do it slowly at first. Gradually increasing the intensity and frequency of exercise will help prevent pain. No less important, it’s best to consult a doctor before starting a new routine or type of exercise.
3. Eating foods that nourish muscles
According to Accentral, during exercise the body naturally directs energy and amino acids to support muscle contraction and not protein synthesis. After training, the muscles go into a recovery phase. The recovery phase is when the muscles are repaired.
Energy and amino acids are used in protein synthesis, which helps repair muscles. Muscle tears that occur during exercise require protein for recovery. Try drinking protein shakes or adding nuts to your diet.
after exercise, the body will not be able to produce insulin, a hormone that promotes muscle building. Carbohydrates also help replace muscle and liver glycogen to replenish energy stores. Types of carbohydrates include starch and fiber.
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4. Sufficient water needs
In addition to vitamin, calorie and protein intake, don’t forget to meet your fluid needs by drinking water. Water is an essential part of making up two-thirds of the body, essential for building and developing strong muscles.
Here are four benefits that you can get from water for your body:
Water energizes muscles. Like most other parts of the body, muscles need a certain balance in order to function at optimal levels. Whether hydrated before the gym or before a race is important, without enough water, your muscles are not getting the electrolytes needed to maintain balance, resulting in weakened strength and control, and even dehydration. When you drink the appropriate amount of water, your muscles are energized, allowing you to be more awake, alert, and perform at a higher level.
Water lubricates joints. Water is the main nutrient in the formation of synovial fluid, which helps lubricate joints and facilitate movement. If you fail to drink enough water, even for a short time, less fluid is available to protect the joints, which can be detrimental with the added stress of lifting weights. Water provides a protective fluid that will help optimize performance and extend the life of the joints.
Water helps tolerate more pain. According to a report in the journal Psychophysiology, drinking adequate amounts of water can help increase endurance and tolerance to pain. When dehydrated, the perception and sensitivity to pain is radically higher. If you want to keep exercising longer and more intensely to build better muscle, increase your water intake.
Water speeds up recovery time. Muscle pain is one of the biggest barriers to building consistent strength, and it can be difficult to overcome. Dehydration can worsen your recovery period. Drinking water is beneficial for speeding up recovery time and relieving pain, flushing toxins from the body, and keeping muscles working properly.
5. Maintain ideal body weight
Maintaining ideal body weight is important. If you are currently overweight, lose 10 pounds (about 4.5 kg).
Research consistently shows that people who are overweight have a higher risk of osteoarthritis than people who are not overweight.
One study found that those who were obese (with a body mass index between 30 and 35) were four to five times more likely to develop arthritis in their knees.
caused by weight gain, lowering it which ultimately reduces pressure on the joints can relieve symptoms. Although the body can’t restore arthritis or regrow cartilage, losing weight can help rheumatic joints feel better and prevent further damage.
The term prevention is better than cure is the best expression to keep your body in shape. Do not let muscle pain and soreness attack and interfere with daily activities. Try the tips above, especially for those of you who are at risk of muscle pain. Good luck, greetings always healthy!