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Valerian Root: Nature's Valium
Valerian Root may smell like disgustingly stinky feet, but it's great for relaxing the body and the muscles. It has been used for centuries in Europe and Asia as a sedative, and is believed to help you fall asleep faster, and improve the quality of your sleep. The Greeks also used valerian root to treat digestive problems.
Coffee Helps Ease Muscle Pain
MSNBC is reporting that a recent small study from the University of Georgia found that moderate doses of caffeine, the equivalent of about two cups of coffee, can cut post-gym muscle pain.
Maybe don't request that your gym serves coffee just yet because too much caffeine can cause jitteriness, heart palpitations and sleep disturbances. Also, the results might not apply to regular coffee drinkers, who are most likely desensitized to caffeine’s effects.
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Dealing With DOMS
Let me begin with a confession. While training for my recent triathlon, I skimped on my strength training, and that's an understatement. To jump back in the thick of it, I started working with my trainer Hannah at the Equinox Fitness around the corner from my office.
To Ice or to Heat? That is The Question
If you have a pain or you hurt yourself, do you ice it or heat it? Good question for all of you weekend warriors.
Apply ice no longer than 20 minutes:
- If you've hurt yourself in the last 48 hours (sprained your ankle or hammered your thumb instead of the nail).
- If the area is swollen - ice will decrease the inflammation around the injury which will help control the pain.
- After surgery to reduce swelling, bleeding, and bruising.
- To chronic injuries suffered by athletes, such as overused joints like runner's knees - these areas should be iced after the activity to reduce inflamation.
- If you have chronic pain, such as sore, stiff, nagging joint or muscle pain - the heat brings new blood to the area to help loosen the tissues and help them to relax.
- To chronic conditions, such as a tight hamstring before you exercise to improve elasticity.
Lifting Tip: Relax Your Shoulders
When you're strength training, whether you're using dumbbells, resistance bands, or machines, most of your mind is probably focused on the muscles getting worked. That's great, but you don't want to forget about proper form, and part of that means thinking about your shoulders. You want to be sure to relax them and elongate your neck.
5 Symptoms You Shouldn't Ignore
We don't always feel 100 percent all the time, and it's normal to feel a little nauseous, tired, or sniffly every once in a while. These are minor symptoms though, and usually go away on their own. But there are a few red flag signals our bodies flash to warn us of serious medical conditions, and they're symptoms you shouldn't pass off as nothing.
Preventing the Hurt After the Burn
I love a little bit of post-workout soreness. I wear it like a badge of honor, since I know it means I am becoming stronger. However, there's a difference between a healthy ache and pain that makes it agonizing to brush your hair, take off your bra, laugh, or get into your car.
Celebs Like to Shake It
At first, the Power Plate seems like another gimmicky weight-loss product, but its website features endorsements from fit celebs like Madonna, Courteney Cox, and Hilary Swank. On top of that, it's used by over 60 college and pro sports teams, and the Police brought one with them on their reunion tour. That's some serious celeb street cred.
Muscle pain
Back HEALTH GUIDE REFERENCE FROM A.D.A.M Muscle pain is most frequently related to tension, overuse, or muscle injury from exercise or physically demanding work. Muscle aches and pains are common and can involve more than one muscle at the same time. Muscle pain can also involve the soft tissues that surround muscles.
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