Tuesday, July 22, 2008

Cut Post-Workout Pain

One of the biggest complaints i here from people who first start to work out is that they are so sore, or in pain the next few days after their workout. Then they get discouraged and decide that they don't want to workout if pain is the result.

Most people want to avoid pain at all cost, its only natural. But pain following your workout is a good thing, providing its in the muscle group you did workout and last only a few days.

You can use ice and heat to aid in decreasing muscle aches and soreness. Ice is primarily used after exercise to decrease pain and swelling. Heat, on the other hand, is primarily used before exercise to warm muscle and tissue. When using ice or heat to decrease soreness, one application of 15 – 20 minutes will suffice.

Any muscle pain that last more than 4 days should be carefully monitored. Stop working out to see if it stops, if not consult your doctor.

Trust me once you get over that initial hump, you will start looking forward to that pain. Its all physiological, you just need to start thinking different. Soon you will be looking forward to that pain.

The pain is telling you that you have actually broken down that muscle to make future gains, but that doesn't mean you have to grin and bear it.

Drugstore shelves are full of pain treatment options. For inflammation you would usually take ibuprofen, but it has been shown to inhibit muscle growth. Tylenol works for a headache, but not for inflammation.

Caffeine can cut post-workout pain by nearly 50 percent

Caffeine can help reduce the post-workout soreness that discourages some people from exercising. If you can use caffeine to reduce the pain, it may make it easier to transition from that first week into a much longer exercise program.

You need to consume caffeine one-hour before exercise, caffeine has long been known to increase alertness and endurance during exercise. Caffeine likely works by blocking the body’s receptors for adenosine, a chemical released in response to inflammation.

caffeine can be more effective in relieving post-workout muscle pain than several commonly used drugs. Studies have found that the pain reliever naproxen the active ingredient in Aleve produced a 30 percent reduction in soreness. Aspirin produced a 25 percent reduction, and ibuprofen has produced inconsistent results.

You should take between 200mg and 400mg a day, i would start with a low amount to see how you react, then you can increase the dosage.

For some people, too much caffeine can produce side effects such as jitteriness, heart palpitations and sleep disturbances.

Caffeine is less effective at reducing pain in heavy caffeine users. This is likely due to a change in the receptors that causes tolerance to caffeine's effects.

Muscle contractions produce a host of biochemicals that can stimulate pain, so if you want that body get used to it. Its all part of the plan !

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