Muscle Relaxant
Is taking a natural muscle relaxant after a workout a good idea? (10 pts)?
After workout, I always have my big protein shake and some simple carbs. Would it be good to take a natural muscle relaxant about 30 minutes after workout? Why or why not?
hope this helps
Muscle soreness
A certain degree of muscle soreness or pain may be experienced after a workout. Muscle soreness that occurs directly after a workout is known as acute muscle soreness. Acute muscle soreness may last up to hour following exercise and may dissipate soon after. The cause of acute muscle soreness or inflammation may be due to a reduction in blood flow to the muscle and an accumulation of metabolic byproducts like hydrogen ions or lactic acid. Recovery follows when enough oxygen gets to the muscle. Post-Exercise Muscle soreness (PEMS) or delayed onset muscle soreness (DEMS) happens when the muscles are sore 12-48 hours after exercise. Some soreness is alright, but excruciating pain is not. If you experience slight discomfort from soreness, you can help alleviate the pain by placing ice on the sore area and stretching while you have the Ice Pack on. Stretching with the ice pack is on will help relive some of the tightening of the sore muscle the next morning. This is nothing to get freaked out about. Our bodies undergo the processes of inflammation, repair and remodeling in response to the stress imposed by training. This will occur even when you use right form and technique. If you do feel excruciating pain you may need to; call your doctor right away.
Recuperation tips
Pre-training
Before we discuss aspirin, I have to stress to allows follow your doctors orders before taking any medications. Aspirin is not something to take all of the time. If you know that you are not supposed to take anything like aspirin then this tip is not for you. Don’t feel like you have to do this, this is only a tip for those who can take aspirin.
Aspirin operates on a variety of levels. It helps to improve blood flow by reducing the body’s output of thromboxane, a natural which causes blood platelets to become stickier. Research has proven that smaller doses of aspirin are as effective as larger doses with less possibility of stomach irritation. To protect your stomach lining even better crush of the aspirin between two spoons and add them to a glass of milk. Aspirin also reduces edema (swelling) after hard training. You should try to only take aspirin on the heavier training days if you can take aspirin. Once again< I cannot stress the importance of following your doctors orders first. I cannot be responsible for you not doing so.
Leg elevation is another way to help the blood flow to our legs. Many people today spend eight or more hours sitting at their desks and their legs become swollen. Spend 20-30 minutes a day, both during the work day and prior to your leg and/or your lower body workout with your back on the floor and your legs up against the wall or up against the side of a couch or chair. The gravity helps to return the blood back up to the heart, restoring optimum circulation. Doing so will help promote an important physical and psychological transition between work and training.
Recovery during training
Time between sets is important. You must always take no less than a minute break between sets. You can also follow your heart rate. Everyone is different in this area. Usually when you “feel ready” it is alright to start the nest set.
Movement between sets is important. It is not a good idea to sit down or do as little as possible. The movement could be considered the cool-down from the previous set and the warm-up for the next set. This practice aids circulation and helps reduce swelling of muscular tissues.
Post-training recovery
Contrast showers are done immediately after training. Expose your lower lumbar area to alternating hot and cold water- as hot as you can stand it for two minutes followed by progressively colder water, almost to the point of discomfort.
Cryokentics is another way to help ease any discomfort. Immediately after leaving the shower, construct an ice bag by placing crushed ice in a Zip-lock bag. Lie down on the floor with your feet propped up on the couch and place the bag under your lumbar spine. To improve the effect of this procedure threefold, try stretching your spine while on the ice. Gently perform side to side flexions alternated with pulling your knees to your chest. Mobilizing your spine this way will help counteract the stiffness that you may have experienced icing your back in the past.
•Remember always follow your doctors orders first.
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