FIGHTING & FITNESS FORUM

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Add protein to your diet: Protein helps repair and build muscle. You can choose chicken breast, fish, eggs, beans and other high-protein foods. Eat carbohydrates: Carbohydrates provide a quick boost of energy and help restore strength. Whole grains, brown rice, oranges, etc. are good choices. Hydration: After exercise, replenish water in time, but do not drink a lot of water at once. You can choose between salt water or mineral water. Avoid irritating food: Avoid eating spicy, greasy and cold food after exercise, so as not to stimulate the stomach and intestines. Adequate sleep: Sleep is an important part of physical recovery, ensuring that you get 7-8 hours of quality sleep every day. Relax muscles: You can relax muscles and reduce soreness with light stretching, massage or warm bath. Avoid excessive fatigue: Avoid high-intensity physical activity immediately after exercise to give your body enough time to recover.

Muscle Soreness after exercise, especially Delayed Onset Muscle Soreness (DOMS), is a common phenomenon. Here are some natural remedies that can help relieve muscle soreness: Proper rest: Giving your muscles enough time to recover and repair is crucial. Light activity: Getting some light aerobic exercise, such as walking or swimming, can improve blood circulation and help muscles recover. Warm compress: Using a hot water bag or a hot towel to apply to sore muscles can help relax the muscles and relieve the pain. Cold compress: Apply an ice pack immediately after a workout to reduce inflammation and swelling. Stretching: Static stretching helps to relax tight muscles and improve flexibility. Foam axis rolling: Self-massage the body using a foam axis can relieve muscle tension and pain. Massage: Gently massage sore muscles to promote blood circulation and speed up waste removal. Soak: Soak in warm water with Epsom salts (magnesium sulfate) to help relax your muscles. Stay hydrated: Adequate water intake can help reduce muscle soreness and speed recovery. Nutritional supplements: Consuming foods rich in omega-3 fatty acids, such as fish or flaxseed, as well as vitamins C and E, can help reduce inflammation. Eat anti-inflammatory foods: Eat foods rich in antioxidants and anti-inflammatory ingredients, such as berries, nuts, olive oil, and dark vegetables. Avoid overstretching: Avoid strenuous or vibrating stretches when your muscles are sore, which can worsen the injury. Natural herbs: Some herbs such as curcumin and white willow bark have anti-inflammatory effects and can be considered as supplements.