{"id":2468,"date":"2022-03-16T17:14:48","date_gmt":"2022-03-16T15:14:48","guid":{"rendered":"https:\/\/recoveryclinic.ee\/?p=2468"},"modified":"2022-07-22T17:33:21","modified_gmt":"2022-07-22T14:33:21","slug":"how-to-relieve-muscle-pain","status":"publish","type":"post","link":"https:\/\/recoveryclinic.ee\/en\/how-to-relieve-muscle-pain\/","title":{"rendered":"How to relieve muscle pain? 5 useful tips"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2468\" class=\"elementor elementor-2468 elementor-1164\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-51b72e5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"51b72e5\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-62b04f8\" data-id=\"62b04f8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-81829b9 elementor-widget elementor-widget-text-editor\" data-id=\"81829b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>How to relieve muscle pain? 5 useful tips.<\/strong><\/p><p>Does this ring any bells: you did your best in the gym the day before, maybe even performed more reps with higher loads. The next day you want to be proud of yourself, but it&#8217;s hard because you&#8217;re in pain.<\/p><p>At this point, you are definitely thinking about how to relieve muscle pain quickly and effectively.<\/p><p>Fortunately, there are many different ways to do this, the 5 most effective of which are given below.<\/p><p>NB! If necessary, we recommend you consult a specialist to find the most suitable solution.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9321fd1 elementor-widget elementor-widget-text-editor\" data-id=\"9321fd1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Recommendation 1: Effective cold treatment to help with muscle pain<\/h2><p>You&#8217;ve probably heard that cold, e.g an ice bag, should be used in case of injury.<br \/>An ice bag is definitely something that helps with muscle pain, especially if the pain is topical.<\/p><p>However, this alone is not enough to relieve more extensive muscle pain.<\/p><blockquote><p>Your muscle pain is probably the result of an overstrain, which has caused microtraumas to the muscle fibers, which in turn actuates inflammation.<\/p><\/blockquote><p>Viimastel aastatel paljude sportlaste seas populaarsust kogunud kr\u00fcoteraapia ehk k\u00fclmaravi aitab leevendada p\u00f5letikku, turset kui ka kudede kahjustusi.<\/p><p>Cryotherapy, or cold treatment, which has gained popularity among many athletes in recent years, helps relieve inflammation, swelling and tissue damage.<\/p><p>Cold treatment relieves inflammation and thus reduces muscle pain.<\/p><p><a href=\"https:\/\/recoveryclinic.ee\/en\/services\/whole-body-cryotherapy\/\">Whole body cryotherapy<\/a> is a good way to speed recovery and reduce muscle pain throughout the body.<\/p><p><a href=\"https:\/\/recoveryclinic.ee\/en\/services\/topical-cold-treatment\/\">Topical cryotherapy<\/a> is suitable for relieving muscle pain in a specific part of the body.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-488cdf30 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"488cdf30\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1bbff6e8\" data-id=\"1bbff6e8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-61f7d857 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"61f7d857\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/recoveryclinic.ee\/en\/services\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">See cryotherapy possibilities!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9ee5866 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9ee5866\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-30ef5ce\" data-id=\"30ef5ce\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6bfd50a elementor-widget elementor-widget-text-editor\" data-id=\"6bfd50a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Recommendation 2: Relieve muscle pain with heat<\/h2><p>The heat helps to relax the muscles and speed up blood circulation, so if you are a big sauna lover or you just like to relax in a warm bath for a long time, relieving muscle pain with heat is the perfect way for you.<\/p><p><strong>Home options for heat therapy:<\/strong><\/p><ul><li>Enjoy a hot bath for about 20 minutes.<\/li><li>Place a warm compress, a heat bag on your muscles. Keep it on for at least 20 minutes, repeat the procedure three times a day;<\/li><li>Do it yourself or have a hot wax treatment performed in the nearest parlour.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00a167f elementor-widget elementor-widget-text-editor\" data-id=\"00a167f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Recommendation 3: Contrast therapy for major muscle pain<\/h2>\nThe third way loved by many athletes is to relieve muscle pain with contrast therapy, or alternating cold and hot water.\n\nFor it to be most effective, you have to start with the cold. For example, do it in the shower:\n<ul>\n \t<li>to start, turn on the tap water, which is about 10-15 degrees cold;<\/li>\n \t<li>take a cold shower for about 1 minute;<\/li>\n \t<li>then exchange it for warm water (35-45 degrees), and enjoy it for 1-3 minutes;<\/li>\n \t<li>repeat the procedure a few times.<\/li>\n<\/ul>\nIn cold water, the blood vessels constrict, while in warm water they dilate, which in turn helps to relieve various unpleasant symptoms, such as muscle pain.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f7c352b elementor-widget elementor-widget-text-editor\" data-id=\"f7c352b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Recommendation 4: Optimal water consumption is paramount<\/h2><p>Consuming enough water prevents the formation of muscle cramps as well as ensures the normal and regular condition of the muscles.<\/p><p>After exercising, fluid levels in your body are reduced.<\/p><p>Therefore, water consumption during recovery period is very important.<\/p><p>After your workout, drink something from which you can get all the necessary minerals, such as Mg, K, Na and other electrolytes that you have lost while doing sports.<\/p><p>Then, consume at least 2 liters of water a day, as usual.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f26388b elementor-widget elementor-widget-text-editor\" data-id=\"f26388b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Recommendation 5: Recovery is the fundamental pillar<\/h2><p>Muscle pain is a cause of overstrain and therefore recovery should not be forgotten.<\/p><p><strong>The above recommendations will help relieve pain and speed recovery, but will not completely eliminate it.<\/strong><\/p><p>So it&#8217;s not worth rushing back to the gym right away, because unrecovered muscle capacity isn&#8217;t what you&#8217;re used to, and new injuries can come back quickly.<\/p><p>Give enough time for recovery. This may take a few days, but sometimes longer.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-09bba9b elementor-widget elementor-widget-text-editor\" data-id=\"09bba9b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>An important part of recovery is good and high-quality sleep, which might take about 8 hours a day, and a balanced diet that provides your body with the right balance of vitamins, nutrients and minerals.<\/p><p>To prevent more muscle pain next time, pay attention to proper warm-up before starting muscle training, which could take about 10-15 minutes. Also avoid overtraining.<\/p><p>If you want to increase your training loads, do it gradually.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-69bb528 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"69bb528\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7372e77\" data-id=\"7372e77\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f9d2a0e elementor-widget elementor-widget-text-editor\" data-id=\"f9d2a0e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Photo: <a href=\"https:\/\/pixabay.com\/users\/kevin120415-25313820\/\" target=\"_blank\" rel=\"nofollow noopener\">Kevin<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p> &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/recoveryclinic.ee\/en\/how-to-relieve-muscle-pain\/\"> <span class=\"screen-reader-text\">How to relieve muscle pain? 5 useful tips<\/span> J\u00e4tka lugemist \u00bb<\/a><\/p>\n","protected":false},"author":1,"featured_media":2058,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[46,1],"tags":[],"class_list":["post-2468","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cold-therapy","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/recoveryclinic.ee\/en\/wp-json\/wp\/v2\/posts\/2468","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/recoveryclinic.ee\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/recoveryclinic.ee\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/recoveryclinic.ee\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/recoveryclinic.ee\/en\/wp-json\/wp\/v2\/comments?post=2468"}],"version-history":[{"count":5,"href":"https:\/\/recoveryclinic.ee\/en\/wp-json\/wp\/v2\/posts\/2468\/revisions"}],"predecessor-version":[{"id":3577,"href":"https:\/\/recoveryclinic.ee\/en\/wp-json\/wp\/v2\/posts\/2468\/revisions\/3577"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/recoveryclinic.ee\/en\/wp-json\/wp\/v2\/media\/2058"}],"wp:attachment":[{"href":"https:\/\/recoveryclinic.ee\/en\/wp-json\/wp\/v2\/media?parent=2468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/recoveryclinic.ee\/en\/wp-json\/wp\/v2\/categories?post=2468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/recoveryclinic.ee\/en\/wp-json\/wp\/v2\/tags?post=2468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}