Post-workout Pain Relief Measures To Calm Sore Muscles- Ultracare Pro

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Post-Workout Pain Relief Measures To Calm Sore Muscles- UltraCare PRO

No pain, no gain, the exercise motto, is indeed inspiring and true but it can cost your muscles and joints to an extent that you may end up causing chronic or even unrepairable damage to them.

Our muscles are already constantly working while we walking, climbing, standing, all day and when you hit the gym, their responsibilities double up. Although it is true that muscles get stronger by breaking down first but, its the rebuilding process after a workout where the real magic happens. Workout damage the muscle fibres which are then repaired or replaced through a cellular process where the muscle fibres fuse together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth).

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Muscle soreness occurs when your gym workout cause micro-tears in your muscle tissue, which leads to delayed onset muscle soreness, or DOMS. Slight swelling, stiffness, reduced range of motions in the affected ...
... joints, increased tenderness and reduced strength in the affected muscles are what one may face along with muscle soreness. Typically it should last a day or two but, if you feel 'I can't move a bit' type of pain, then that muscle soreness is something big and bad which needs to be taken care of.

You can either counter gym pain with certain preventive steps or deal with it after with the below muscle pain remedies.

1. Stretch it out
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Your muscles contract and the muscle fibres shorten during a workout, stretching them a bit will release the tightness and promote mobility and can lead to a faster recovery. Stretch your muscles until it feels pretty tight, hold for 5-10 seconds and release. If it's too painful to even think about stretching, skip it.

2. Move it
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If your body hurts after your first day at a gym or otherwise, don't decide to become a couch potato. Of course, the last thing you want to do when everything hurts is to move, but that’s exactly what you need to do. Sore muscles are the signs that your muscles have been stretched, keep it going by moving. Light activities like walking, swimming, yoga etc., which are termed as "Active Recovery," will increase circulation and improve the blood flow throughout the body that carries nutrients and oxygen required for muscle repair.

3. Hydrate
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We sweat a lot while working out and dehydration can make your muscle soreness and muscle cramps even worse. When muscles break down, they release waste products and toxins that need to be filtered out of the body and nothing better than water can do that job. Hence, it is important to stay hydrated to treat the pain after a gym workout.

4. Ice and Heat it
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If there's swelling - ice it and if it's simple sore - heat it. Ice reduces inflammation and heat improves blood flow. Alternating ice and heat therapy will speed up the muscle recovery process. You can also take a warm Epsom bath to loosen up the tight muscles.

5. Have protein
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Protein is a critical nutrient for building and maintaining muscle, hence your sore muscles need protein to repair itself. People who work out, need for about 1.4 to 2 grams of protein per kilogram of body weight, while for an active person who's 150 pounds, about 95 to 136 grams per day is necessary.

6. Massage
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A 20-minute massage can be an effective muscle pain remedy if done right. Use a foam roller to massage your sore muscles or ask your friend or spouse to give you a good massage to relax the tight sore muscles and soothe muscle aches.

7. Treat it right
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Muscle soreness should never be taken lightly. Swelling, cramps, pulled hamstring, anything can follow if muscles are not treated rightly. Hence, it is necessary to check its severity and treat it timely to avoid excess damage. Using an ultrasound and TENS therapy for post-workout pain is said to have proven results of faster muscle recovery.

Whatever it is, don't stop your workout, get moving and get going!

Trapezius muscle is a large diamond shape muscle that moves scapula and supports the arms and the neck. Pain and inflammation caused in this muscle is defined as Trapezitis. It leads to inflammation in neck and/ or spasm and pain.

A healthy Trapezius muscle plays a vital role in lifting the head and making shoulder movements. So when the same seems to be troublesome, it can be considered as a symptoms of Trapezius. Other symptoms include pain post long working or driving hours, pain in the forearm and/ or base of the skull and tightness in the neck muscles.

Causes of Trapezius pain

Long working hours
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Those who are involved in desk jobs that too of long hours, usually complain about stiff or painful neck. It is because the Trapezius muscle feels excessive pressure. It could be because of sitting for long and as well as due to less neck movements. On the contrary, poor postures worsen the situation.

2. Carrying heavy weight

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If you travel frequently or carry heavy weight on a regular basis then chances of your Trapezius muscle being irritated are high. Apart from that, if you light heavy weight without observing proper posture then you may hurt the muscle and become a victim of upper Trapezius pain. So if you are to lift weight, give timely breaks to your muscle or shift the sides time and again to avoid pain.

3. Sleeping hour

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If you sleep with your head turned on one side for long, you might experience muscle stiffness once you are up. Also sleeping in awkward places and position can cause Trapezius pain. Though the pain and stiffness don’t last long it is better to be careful about the posture. Another contributing factor is use of thick pillow. It can harm the harmony of the muscles in the neck and back, leading to pain.

4. Fatigue and stress

Nobody thought of bringing a headache pill to the party?

At times, overexertion and stress cause tension in the muscle which leads to spasm or inflammation. In certain cases it is observed that stress or fatigue first cause headache and then neck pain starts. Resting well and relaxing can be of great help here.

Remedies to Relief Trapezius pain

Cervical Collar

Use of soft Cervical Collar can help in restricting neck movements and in turn bringing relief from the pain. It doesn’t completely hold the neck and shoulder, keeping the muscles active. But do not get addicted to it as it can further damage the muscles.

Massage
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A good massage of olive oil can bring relief from the stiffness and pain. Some people also use warm coconut oil to massage the affected area.

Ice therapy

Rubbing ice on and around the neck can curb inflammation and ease pain.

Physical therapy

Regular exercising or Physiotherapy Treatment can bring back the flexibility of the muscle along with eliminating pain.

Things you should keep in mind

Balanced diet and regular stretching should be adopted
Avoid tight bra straps
Avoid breast feeding a baby with slouched shoulders
Do not talk on the phone for long with bended neck

The US 111 device is a portable, therapeutic ultrasound device that produces deep heat (you don't even sense) in your tissues and muscles, through its crystal sound head.

Ultrasound has a long history of therapeutic use by pain management professionals, physiotherapist & sport medicine professionals. And the safety & effectiveness of ultrasound as a pain relief modality has been scientifically proven. Now, technological advancement has made ultrasound machines available for home use.

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