Shape (Singapore) - - Get Fit News -

1 MOVE AROUND This might be the last thing on your mind, but do­ing light ex­er­cises, like walk­ing or jog­ging, can help to flush out any lac­tic acid – the cause of your sore­ness – that’s clogged up in your body. Get­ting out and about will loosen things up.

2 DO SELF-MAS­SAGE Get a foam roller and ap­ply pres­sure to the prob­lem ar­eas. Go back and forth, and up and down. Do­ing so helps to lengthen and re­lax your mus­cles. Ac­cord­ing to a study done by the Memo­rial Univer­sity of New­found­land, it was found that foam rolling af­ter strength train­ing helped to re­duce ten­der­ness sig­nif­i­cantly.

3 STRETCH IT OUT Be­fore your body cools down en­tirely af­ter a sweat sesh, do yoga, pi­lates or even ba­sic stretches at home. This helps in­crease oxy­gen flow to aching mus­cles, and speeds up the re­cov­ery process.

4 COOL OFF This is a treat­ment many pro­fes­sional ath­letes swear by: the post-work­out ice bath. Sim­ply soak in a tub of cold wa­ter. It con­stricts your blood ves­sels and re­duces swelling. When you emerge from your bath, your body warms up. This process im­proves cir­cu­la­tion and helps with the heal­ing process.

5 EAT RIGHT Fill your diet with foods rich in omega-3s, which is found nat­u­rally in salmon, spinach, nuts and so forth. They can help boost blood cir­cu­la­tion in your sore mus­cles. Con­sider tak­ing fish oil sup­ple­ments, as these may help to pre­vent in­flam­ma­tion.

Newspapers in English

Newspapers from Singapore

© PressReader. All rights reserved.