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Sunday, 14 April 2013

Strategies To Reduce Post-Workout Muscle Pain

4/12/2013
Research shows that for a lasting reduction in post-workout muscle pain, you need a comprehensive approach that includes nutrition, soft tissue work, and movement.
For example, a new study compared the effect of massage or light exercise on muscle pain and soreness after an eccentric workout that induced muscle damage. Results showed that both recovery methods reduced pain equally after the workout, but that the effect only lasted 20 minutes after treatment.
By looking at the mechanism behind the temporary reduction in soreness it’s possible to identify other strategies that may further accelerate recovery.  Researchers point out the following:
•    Massage increases drainage of waste products from cells, and stimulates receptors on the skin, leading to a decrease in pain feedback from the spinal cord.
•    Force applied to the muscle fibers during massage also activates the Golgi tendon organs, leading nerve fibers to block the sensation of pain.
•    Light activity increases blood flow to help drain waste products, while raising muscle temperature for reduced soreness.
•    Additional strategies that can help reduce muscle soreness include using ice to decrease the inflammatory response to training, and using nutrition to enhance protein synthesis.
•    Taking amino acids during and after training has been shown to reduce muscle pain and accelerate tissue repair.
•    Drinking pure blueberry or tart cherry juice has been found to reduce muscle pain after eccentric exercise. Both of these fruits contain antioxidants that speed the internal elimination of waste products so the body can heal faster.
imageZambroza is a unique and powerful blend of juices (blueberry, grap, mangostewn, pericarp, wolfberry lycium), apple and green tea extracts that are naturally rich in powerful antioxidants that neutralise free radicals throughout the body.
•    Avoid taking painkillers including over-the-counter NSAIDs because they have been found to blunt the long-term tissue healing process. In addition, taking just 400 mg of Ibuprofen was found to cause gastrointestinal damage during intense training.


References
Andersen, L., et al. Acute Effects of Massage or Active Exercise in Relieving Muscle Soreness. Journal of Strength and Conditioning Research. 2013. Published Ahead of Print.
McReay, Y., Barnes, M., et al. Effect of New Zealand Blueberry Consumption on Recovery from Eccentric Exercise-Induced Muscle Damage. Journal of the International Society of Sports Nutrition.2012. 9(19).
Schoenfeld, Brad. The Use of Nonsteroidal Anti-Inflammatory Drugs for Exercise-Induced Muscle Damage. Sports Medicine. 2012. 42(12), 1017-1028.

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