Exercise daily is one of the most important things for good health, but it must be performed properly so as not to cause injuries and pain in the joints and muscles, as these pains severely frustrate in the sport again, even if the sport is light at home.
Tips for proper exercise
1 - Exercise must be performed gradually until the muscles and joints get used to it without being hurt.
2 - doing warm-up exercises, to warm the muscle to be intended to perform the exercises.
3 - Every body has energy, and should not overload the body because it will hurt the muscles and thus increase the pain.
4 - moisturizing the body from the inside by taking sufficient fluids, because water helps to ease the pain of the muscles resulting from exercise, in addition to contain water on the mineral salts important for muscles.
5 - must eat foods nutritious to the body, because it is the cornerstone necessary for the restoration of muscles after exercise, and therefore should be eating these meals before eating a few days of intense exercise, so that it can be useful, and on the day of exercise must eat protein and complex carbohydrates and healthy fats.
6 - Getting enough sleep, especially the days before the exercise, severe, which is for eight hours per night, and this makes health better.
8 - Cold compresses can be prepared for use in the sense of pain, because coldness relieves the pain and swelling of the infected injuries and inflammation of the muscles, which are known to result from exercise.
9 - A full meal after exercise after less than two hours, and that the meal contains complex carbohydrates and protein, and can be snack after exercise directly.
10 - The activities of healing the body in the event of pain in the muscles, where it is recommended that the person to exercise any physical activity such as walking or moving joints.
- Take a hot or cold bath because it helps blood flow to the muscles and thus relieve pain. Blood also helps the nutrients reach the muscles. The bathroom must be switched between hot and cold water every 30 seconds.
- Hot water can be made more effective by working a hot tub and sitting inside it for 30 minutes, helping to relax and prevent muscle pain, improve nerve function, remove toxic substances, and reduce stress.
- Massage In the event of severe muscle pain, the gel can be used as an analgesic and anti-inflammatory agent which helps to relieve muscle pain.
14 - Stay away from any effort that causes more pain to the muscles.
15 - not to exercise again only after the recovery of muscle pain.
WARNING: These are just first aid and precautions to be taken if the muscles are in pain after exercise. However, you should consult your doctor if the pain persists for more than three days.