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| Name | 5 Ways To Reduce Muscle Soreness (INSTANTLY) |
| Video Uploader | Video From Gravity Transformation - Fat Loss Experts |
| Upload Date | This Video Uploaded At 10-11-2018 14:00:04 |
| Video Discription | These are the top 5 muscle soreness recovery tips & remedies to fix sore muscles after a workout. If you're used to feeling sore legs after doing squats or no matter how much you stretch you always feel pain after weight lifting watch this video. It'll explain how to finally reduce that soreness and get some relief. ๐ฅ FREE 6 Week Shred: https://GravityTransformation.com ๐ฒFat Loss Calculator: http://bit.ly/2T0ee4D Timestamps: #1 Foam Rolling 1:25 #2 Ice Bath & Cold Showers 3:51 #3 Eating Enough Right Macro & Micro Nutrients 5:33 #4 Staying Active 7:11 #5 Heat Therapy 8:09 AMAZON LINKS: ---------------------------- Foam roller: https://amzn.to/2pOv8pu Muscle Roller Stick For Massage: https://amzn.to/2yxhGdM Whether you find yourself holding on to both railings as you drag yourself up a flight of stairs, or you're barely able to raise your arms up over your head to brush your hair, or even worse you find yourself trying to hold on to anything as you lower yourself down to a toilet seat, the cause is always the same...muscle soreness. And even though we can try to tough it out and ignore the pain we feel while recovering from a difficult workout muscle soreness can really get in the way of our lives. When you're really sore not only do you become less functional with simple day-to-day tasks like sitting down and standing up but you also wind-up delaying you're next intense workout session because you need to take extra days off to fully recover. And this can definitely slow down your progress because training frequency or the amount of days per week that you can once again break down an already repaired muscle is a very important factor that contributes to your overall results. And Even if you do force yourself to exercise while your muscles are sore chances are very high that you won't be able to perform at a high intensity making it more difficult for you to progressively overload your workouts, once again slowing down your progress. So in today's video I want to go over the five best ways to relieve muscle soreness as fast as possible so you can get back to living your life without feeling like you're handicapped and so you can perform at your best during all your workouts. The first thing that most trainers and experts will tell you to do is to stretch the muscles you've worked immediately after your workout. This has been considered by many to be your first line of defense against soreness. And even though you definitely should stretch after every workout to keep your muscles from getting tighter over time and to prevent the risk of injury in the future, it turns out that stretching doesn't really help with soreness. A series of randomized studies suggest that whether you stretch your muscles before, after, or both before and after exercise, it doesn't produce clinically significant reductions in doms which stands for delayed-onset muscle soreness. Foam rolling on the other hand has been shown in studies to be a lot more beneficial so this is the first thing you'll want to do. Foam rolling is also know a self myofacial release and it essentially allows you to give yourself a massage. Most gyms have foam rollers and if your gym doesn't have one you can get one for very cheap off of amazon. But the 2 main goals of foam rolling is to stretch and loosen the fascia around your muscles, and to decrease the intensity of sore spots found around the muscles in order to move more freely. It'll result in decreased muscle and joint pain, increased circulation and improved mobility. But its important that you're doing it correctly for it to be effective. You'll want to start by rolling up and down the muscles that you just worked. Make sure you do this slowly. When you find sore spots, stop and just sit on those sore spots for 20 to 30 seconds before continuing. You want to do this gently using your hands to support your body weight to not put too much pressure on those spots. Some people make the mistake of finding the painful spots and sitting on them for 5 to 10 minutes at a time thinking that more is more. This is totally wrong as it can create further inflammation, 30 seconds at a time is really ... RESEARCH: ---------------------------- Stretching Does Not Reduce Muscle Soreness After A Workout https://www.ncbi.nlm.nih.gov/pubmed/21735398 Foam Rolling Beneficial For Delayed Onset Muscle Soreness: http://www.natajournals.org/doi/abs/10.4085/1062-6050-50.1.01?code=nata-site Meta Analysis of Ice Baths and Cold Water's Effect on Doms: https://www.ncbi.nlm.nih.gov/pubmed/26581833 Inflammation and Fatty Acids: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/ Diet's Without Fruit and Veggies Cause Slower Muscle Recovery https://bmjopensem.bmj.com/content/1/1/e000063 gSDoFOrnYik |
| Category | Education |
| Tags | muscle soreness recovery | muscle soreness explained | muscle recovery tips | muscle soreness stretching | muscle soreness remedies | how to fix muscle soreness | how to relieve sore muscles | sore muscles recovery | sore muscles after weight lifting | how to recover from muscle soreness | leg soreness relief | reduce muscle soreness after workout | reduce muscle soreness after squats | reduce muscle soreness after weightlifting | leg soreness after workout | leg soreness recovery | stretching |
