FIGHTING & FITNESS FORUM

Add protein to your diet: Protein helps repair and build muscle. You can choose chicken breast, fish, eggs, beans and other high-protein foods. Eat carbohydrates: Carbohydrates provide a quick boost of energy and help restore strength. Whole grains, brown rice, oranges, etc. are good choices. Hydration: After exercise, replenish water in time, but do not drink a lot of water at once. You can choose between salt water or mineral water. Avoid irritating food: Avoid eating spicy, greasy and cold food after exercise, so as not to stimulate the stomach and intestines. Adequate sleep: Sleep is an important part of physical recovery, ensuring that you get 7-8 hours of quality sleep every day. Relax muscles: You can relax muscles and reduce soreness with light stretching, massage or warm bath. Avoid excessive fatigue: Avoid high-intensity physical activity immediately after exercise to give your body enough time to recover.

Muscle Soreness after exercise, especially Delayed Onset Muscle Soreness (DOMS), is a common phenomenon. Here are some natural remedies that can help relieve muscle soreness: Proper rest: Giving your muscles enough time to recover and repair is crucial. Light activity: Getting some light aerobic exercise, such as walking or swimming, can improve blood circulation and help muscles recover. Warm compress: Using a hot water bag or a hot towel to apply to sore muscles can help relax the muscles and relieve the pain. Cold compress: Apply an ice pack immediately after a workout to reduce inflammation and swelling. Stretching: Static stretching helps to relax tight muscles and improve flexibility. Foam axis rolling: Self-massage the body using a foam axis can relieve muscle tension and pain. Massage: Gently massage sore muscles to promote blood circulation and speed up waste removal. Soak: Soak in warm water with Epsom salts (magnesium sulfate) to help relax your muscles. Stay hydrated: Adequate water intake can help reduce muscle soreness and speed recovery. Nutritional supplements: Consuming foods rich in omega-3 fatty acids, such as fish or flaxseed, as well as vitamins C and E, can help reduce inflammation. Eat anti-inflammatory foods: Eat foods rich in antioxidants and anti-inflammatory ingredients, such as berries, nuts, olive oil, and dark vegetables. Avoid overstretching: Avoid strenuous or vibrating stretches when your muscles are sore, which can worsen the injury. Natural herbs: Some herbs such as curcumin and white willow bark have anti-inflammatory effects and can be considered as supplements.

Remind everyone before and after exercise, be sure to stretch! ✅ What are the benefits of stretching before exercise? 1️⃣ can increase muscle flexibility and improve athletic ability 2️⃣ can increase the range of motion of the joint and improve the flexibility of movement 3️⃣ can avoid sports injuries and prevent muscle fibers and ligaments from being transported 4️⃣ can improve muscle strain points to avoid rapid muscle fatigue 5️⃣ can speed up the blood flow and make the blood carry oxygen better Energy for muscles ✅ What are the benefits of post-workout stretching? 1️⃣ can effectively relax tight muscles, restore muscle elasticity, promote It gets in the blood and gets rid of fatigue 2️⃣ can accelerate the elimination of lactic acid, eliminate inflammation, reduce delay Muscle soreness occurs 3️⃣ can relax the myofascial membrane, reduce muscle adhesion, promote muscle Better absorption of nutrients 4️⃣ can improve muscle function, increase muscle range of motion, enhance Physical coordination, flexibility and adaptability 5️⃣ can improve muscle line, play a certain role in shaping ✅ What are the effects of exercise without stretching? 1️⃣ muscles, tendons, ligaments and joint structures are highly malleable ***, without stretching they can become stiff and limit range of motion, It affects your exercise quality 2️⃣ Muscle soreness, not stretching can increase the occurrence of delayed muscle soreness 3️⃣ muscles will harden, thicken, and become less flexible. People who want to lose weight will lose more and more weight 4️⃣ The flexibility of the body is limited, and excessive stretching of muscles will cause muscle Flesh, ligament injury, strain