Best Home Remedy

1. Cold Compress Hot or cold compress are common methods used by many people who suffer from trauma or mild pain. This remedies is very simple and easy to apply in any situation. However, not everyone knows when to get hot compress or when to get cold compress. Dr. Paul D’Alfonso, a doctor of the Maple Healthcare Chiropractic Center explained that hot compress is a treatment for the injury that occurs over 48 hours, which dilates blood vessels, brings blood to the affected area to stimulate the healing of damaged tissue. For muscle, bone and joint injuries, hot compresses do not really effective than cold compress. Cold temperatures have lasting effects on the circulatory system rather than hot temperatures. The analgesic properties of cold temperatures are also deeper than hot temperatures. Actually, the choice of hot or cold compress is usually only based on the patient’s feelings. Many people who suffer from bone and muscle injuries tend to get hot compress, although the cold compress gives better results. This habit is due to the influence of traditional Chinese medicine and the common analgesic effect, which makes the patient feel better. However, if wrongly applied, this will cause undesirable effects. For example, in the case of chronic pain in the joints and muscles, there is usually a swelling around the area. If you apply hot compress, it is added to heat in the injured area like adding fuel to the fire. You will heat the muscle tissue, leading to an increased risk of degeneration over a long period of time. In the above case, cold compresses are more effective. Colds have an anti-inflammatory effect, reducing the temperature in the muscles and making the pain disappear. When the pain is severe, the muscles produce more fluid, causing pressure and strain on the body. In this case, the cold will reduce the swelling, slowing down the transmission of information through the nerves, thereby reducing the pain. When patients are in the recovery stage, they can apply cold compress and other therapies such as exercise. In this case, colds help to relieve pain and reduce muscle tension. If the exercises you are doing are part of the course of treatment, the cold compress before exercise will also be very helpful. The way to make a cold compress is very simple. All you need to do is prepare ice and a soft towel. Use this towel to wrap ice, then apply it directly on the affected muscle. Each time lasts 15-20 minutes, every 2 hours you can reapply this remedy. 2. Home Remedies For Sore Muscles – Drinking Enough Water Drinking plenty of water is good for the body and also a way to relieve muscle pain after playing sports. That is why it is listed in our series of home remedies for sore muscles. Dehydration will make it easier for sore muscle. For effective sports activities, you need to drink water regularly. Hydration is the key to preventing the accumulation of lactic acid. As you know, accumulated lactic acid can cause burning sensation in the muscles and cause sore muscles. This acid is soluble in water, so the more water your body receives, the less risk of sore muscles you have. Water also helps the body to eliminate toxins. Therefore, while playing sports or doing hard work, it’s best to drink water after every 15 minutes, one glass at a time 3. Foods Attention to the eating menu is also important. Complex carbohydrates and high protein foods should also be included in the diet after exercise. In a report, experts said that protein helps to recover muscle quickly after exercise. Fatty acids in fatty foods should also be added to your diet. Among home remedies for sore muscles, using these foods is one of the most effective. Here are a few suggestions for high protein foods you should eat to relieve muscle pain: Chicken If you are looking for a great source of lean meat that is high in protein and low in fat, then choose chicken. The protein in the chicken can help you grow and develop muscles while reducing muscle pain, maintaining a healthy body weight and supporting weight loss. The leanest part of the chicken is the breast meat. Breast chicken looks a bit dry, but can be processed to taste better.90 grams chicken breast meat contains 133 calories, 0.86 grams saturated fat, and 27grams protein. This is really a valuable source of protein. Fish Fish is also one of the very good foods to treat sore muscles.Omega-3 fatty acids in fish make good blood circulation and eliminate bad effects that can lead to sclerosis, which slows down the production of triglycerides in the liver. The American Heart Association recommends that people should eat fish at least twice a week. Salmon trout is good for health as they are usually kept in good condition. 90 grams of salmon trout contains 143 calories, 1.4 grams of saturated fat, 1.5 grams of unsaturated fat (including omega-3 fatty acids), and 20 grams of protein. Wild salmon is considered the best seafood. 90 grams of cooked salmon contains 151 calories, 1.7 grams of saturated fat, 1.7 grams of unsaturated fat (including omega-3 fatty acids) and 20 grams of protein. Egg Eggs contain a variety of amino acids. These are the acids that are supplied by the protein. Therefore, egg is the best source of protein. Egg whites are the best part of an egg. A boiled egg contains 6gr of protein and eating egg is a very convenient way for you if you want to add protein to your body. Banana Banana is one of the carbohydrate-rich fruits. Eating bananas in your breakfast will help your body fill with glycogen, and prevent muscle weakness. Banana is also a famous fruit because of its potassium reserves – an electrolyte needed for muscle contraction. Pomegranate Researchers from the University of Texas (USA) have shown that pomegranate works to restore and improve muscles. Pomegranate properties are anti-inflammatory and anti-oxidant, so pomegranate is considered a natural medicine to help relieve muscle pain. In addition, pomegranate works to increase blood flow, produce electricity and increase exercise efficiency for those who practice regularly. Blueberry Blueberries are a good source of nutrients. Research has shown that blueberries contain phytochemicals (the generic name of healthy plant nutrients), such as anthocyanidins, flavonoids, and ellagic acid. They help to reduce muscle soreness. In addition, blueberries contain many antioxidants that help prevent chronic diseases. Almond Almonds contain a lot of protein, fiber, and vitamin E. In addition, strong antioxidants found in almonds are beneficial to your muscles, helping to restore your body after exercise. Almonds can even help you burn excess fat in your body. 5. Home Remedies For Sore Muscles -Exercises This remedy is one of little – known home remedies for sore muscles. New research shows that exercise can help eliminate sore muscles, but that is not the only way to cope with this problem. After a day of intense training, keep moving is probably something you do not want to think about, but the reason you should do it is because: a new study in the Journal of Strength and Physical Activity has shown that mild exercise has analgesic effects similar to the effect of massage. Researchers believe that because exercise promotes blood circulation to the muscles, it also speeds up the removal of metabolic waste and chemicals which cause muscle pain. That’s the view of Dr. Lars Andersen, lead author of the study and professor at the National Center for Research in the Working Environment in Copenhagen. 6. Apple Cider Vinegar Apple cider vinegar is among simple but effective home remedies for sore muscles and pain relief. Apple cider vinegar contains more power than you think. It is rich in acetic, citric, and matic acids as well as vitamins, enzymes, minerals and amino acids. The anti-inflammatory and alkaline properties of vinegar help relieve pain and stiffness of joints and muscles [2]. Using apple cider vinegar to treat sore muscles is very easy. You can mix one or two tablespoons of apple cider vinegar with a glass of water to drink. Besides, you can also use apple cider vinegar to massage the affected area. This will contribute to pain relief for the muscles. 7. Home Remedies For Sore Muscles – Practice Intensity This is the next treatment in this list of home remedies for sore muscles. This is a remedy that people who exercise sports or gym should pay attention. You should only practice 30 minutes / day, 6 days / week for the first 3 months. You also should spend a day to relax muscles to help muscles do not fatigue due to continuous strong movement. From 3-6 months later, you can increase your training time to 1 hour / day, and from 6 to 12 months later, the training time can be 1.5 hours / day. Those who practice 1-2 years should exercise at least 1h30-2h / day and 3-4 days / week, do not exercise too much if you are not a bodybuilder or you do not intend to participate in the competition. Sports beginners should not rest for at least the first 3 – 7 days. This is an important stage because frequently exercise in this time starts to awaken your muscles, so the stimulation process must be ongoing. If you cannot do this, you will be very susceptible to sore muscles during the next exercise. The Use Of Some Herbs When we bathe, we can add some herbal oils such as lavender and eucalyptus to the bath. This has the effect of reducing muscle tension very effectively. These oils have the ability to penetrate the skin and tissues and help in reducing sore muscle. This is considered one of the best effective home remedies for sore muscles.

एक्सरसाइज के बाद शरीर में है अकड़न और दर्द, तो राहत दिलाएंगे ये 5 आसान नुस्खे अगर आप रेगुलर एक्सरसाइज नहीं करते हैं, तो अक्सर एक्सरसाइज के अगले दिन आपके शरीर में दर्द होता है। कई बार ये दर्द इतना ज्यादा होता है कि उठने-बैठने में भी मुश्किल होती है। आमतौर पर ऐसा इसलिए होता है कि क्योंकि जो लोग ज्यादा मेहनत वाले काम नहीं करते हैं उनके टिशूज अकड़ जाते हैं। अचानक ज्यादा मेहनत करने से टिशूज क्रैक हो जाती हैं, जिससे दर्द होने लगता है। अगर आप लगातार मेहनत करते हैं तो टिशूज में लचीलापन बना रहता है और मेहनत वाले कामों से आपको परेशानी नहीं होती है। कुछ घरेलू नुस्खों द्वारा इस तरह के दर्द से राहत पाई जा सकती है। 1. बर्फ से करें सिंकाई एक्सरसाइज के बाद मांसपेशियों में होने वाले दर्द से राहत के लिए बर्फ से सिंकाई कर सकते हैं। प्रभावित स्थान पर बर्फ लगाने से सूजन और दर्द में आराम मिलता है। बस ये ध्यान में रखें कि जब भी बर्फ लगाएं, 15 मिनट से ज्यादा देर के लिए न लगाएं। इसके अलावा यह भी याद रखें कि बर्फ का प्रयोग सीधे त्वचा पर न करें, बल्कि किसी तौलिए या कपड़े में रखकर ही बर्फ से सिंकाई करें। 2. प्रोटीनयुक्त डाइट लें मांसपेशियों के दर्द को जल्द ठीक करने में आपका खान-पान भी महत्वपूर्ण भूमिका निभाता है। हेल्दी प्रोटीन्स, कार्बोहाइड्रेट्स और फैट्स खाने से मसल टिश्यूज़ जल्दी रिपेयर होते हैं। आप अपने फिटनेस एक्सपर्ट से पूछकर प्रोटीन सप्लीमेंट्स भी ले सकते हैं। आपको बता दें कि जब आप सोते हैं, तब शरीर मसल रिपेयर तेज़ी से करता है। 3. फोम रोल का प्रयोग वर्कआउट के बाद आप फोम रोलर्स लेकर अपनी मांसपेशियों पर मसाज करें, जैसे- टांगों पर। इसे नीचे के ऊपर की तरफ ले जाएं और कम-से-कम 5 बार करें। आपको शरीर के जिस भी हिस्से पर दर्द महसूस हो रहा है, वहां सबसे ज़्यादा करें। इससे आराम मिलेगा। आप चाहें, तो फोम रोलर्स का इस्तेमाल वर्कआउट के बीच ब्रेक लेकर भी कर सकते हैं। 4. हल्की-फुल्की एक्सरसाइज करते रहें वर्कआउट के बाद शरीर में दर्द होने पर आमतौर पर लोग अगले दिन एक्सरसाइज नहीं करते हैं, जिससे उन्हें बाद में परेशानी होती है। दर्द में प्रॉपर एक्सरसाइज करना तो मुश्किल है मगर हल्की-फुल्की स्ट्रेचिंग करने से दर्द जल्दी ठीक होता है और एक्सरसाइज की रेगुलरटी भी नहीं टूटूती है। सही तरीका यही है कि आप अपनी क्लास में जाएं और वर्कआउट करें, ताकि आपका एक्सपर्ट आपको मसल सोरनेस से रिलीफ दिलाने में मदद कर सके। 2-3 दिन के बाद आपका सारा दर्द भाग जाएगा। 5. फैटी एसिड्स वाले आहार लें जब मांसपेशियों के टिश्यूज़ ब्रेक होते हैं, तो उस जगह पर दर्द भी होता है और सूजन भी आ जाती है। इसे कम करने के लिए वो फूड्स खाएं जिनमें ओमेगा-3 फैटी एसिड्स मौजूद हों, जैसे- फिश, मीट, फ्लेक्स, एवोकैडो, अखरोट।