Do these to deal with your sore knees after workout.

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Do these to deal with your sore knees after workout.

Sore Muscles is something that is familiar with everyone that has a standard work-out schedule, 

it is also less familiar and more prominent with people that work-out once in a very long time.

But nevertheless, whether you have a standard workout schedule or not in this post we will be giving simple steps that can be taken to take care of sore muscles after a great workout.
  •          Stretch.

Stretching is your first line of defense after a good workout. When you train, you contract your muscles, and the muscle fibers get shorter. 

Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery.

  • .       Eat for recovery.

Even if you’re eating at a calorie deficit, you want to make sure to get enough healthy proteins, carbohydrates, and fats, all which play important roles in repairing and maintaining muscles and warding off sore muscles.

Beyond that, consider strategically-timed protein supplementation. 

A couple hours after working out and when you sleep are two times when protein synthesis (muscle repair) increases.
And also remember that Amino acids are your body’s building blocks.

  • .      Use Ice.

Ice helps reduce the inflammation in your sore muscles.

It's best to start using ice the first 2 days after a tough workout where you think you may end up having a significant amount of muscle soreness to minimize muscle soreness.

After those first 2 days of icing your sore muscles for 15-to-30 minutes at a time, you can then start to include many of the other 12 ways to help reduce muscle soreness.

  •     Massage the muscle for up to 20 minutes to help reduce soreness after a tough workout.

ART (Active Release Technique) massage therapy quickly reduces muscle soreness. Having a friend or your spouse massage your sore muscles will be enough in most cases.

Using an electric handheld massager, a Massage Stick or Foam Roller will also work.

  •           Heat.

Heat will get rid of muscle soreness by bringing more blood to the sore area helping speed up recovery and Heat gets rid of stiffness while relaxing your muscles.

You can easily apply heat to your sore muscles for about 10 minutes by taking a hot bath or shower, using a heating pad or hot tub.


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