How to do muscle pain after long distance riding

You should also have this experience: backache after high-intensity training so that the next morning, even if you get out of bed and go downstairs, you feel as if you are dead. In fact, even if you challenged the individual's limits during the training process (especially those that have never been done before), muscle soreness should not continue for many days. Why should such a crime be committed? With the massage after training, the following methods can help you reduce inflammation and recover quickly.

Drink fruit juice

Watermelon juice is regarded as a new type of ibuprofen, which not only tastes thirst but also contains L-citrulline, which can promote blood flow to various parts of the body, supply nutrients to muscles, and maintain the function of joint movement. Studies have shown that athletes drinking watermelon juice are less likely to experience severe soreness when performing indoor cycling training than the control group.

Worried about not drinking watermelon juice in the summer, you can use sour cherry juice instead. Sour cherry juice effectively reduces uric acid, as well as anti-inflammatory effects. Studies have shown that runners who drink sour cherry juice twice a day are less likely to have muscle soreness after exercise.

Muscle electrotherapy

You need blood flow to make the muscles recover quickly, which is why the recovery of cold sports can make you feel comfortable. However, it is unrealistic to step on your legs 24 hours a day. It is easy to overdo it and it will only make you more tired. To this end, sports medicine expert Dr. Nicholas DiNubile used muscle electrotherapy (EMS) to assist athletes in rehabilitation and conditioning. Muscular electrical stimulation uses a patch-type electrode, which stimulates the muscles to produce contraction mainly through currents, making the blood circulate and rich in nutrients.

Supplementing healthy oils

High-intensity training results in excessive muscle pressure or injury, causing inflammation and soreness. Oils rich in omega-3 unsaturated fatty acids such as deep-sea fish oil, nut oil, and seed oil can relieve inflammation. Adding this type of food to your nutritional meals can prevent muscle pain. USDA USDA recommends at least 8 ounces of seafood per week to ensure that intake is sufficient for daily needs. In addition, omega-3 rich fatty acids can prevent heart disease.

Increase protein intake

You must know that you need enough protein: 25% of your daily calorie intake is contributed by the nutrients necessary for this muscle growth. Studies have shown that regular supplementation of protein during training improves muscle repair and relieves pain.

In one study, cyclists who ingested carbohydrates/protein during the TT race not only were able to ride further, but also had lower levels of creatine kinase after exercise (products of muscle damage after exercise), which means less Sore and faster recovery. Try to eat Chia seeds during training or add protein after training is a good idea.

Barefoot

There is nothing wrong with being a barefoot. It is reported that direct contact with the earth can make the body fight free radicals and slow down the effects of delayed onset muscle soreness. During the transitional period after the end of training, most people will have muscle pain feelings, stiffness and discomfort. Usually, this pain will appear immediately after the training and last for several hours. However, pain sometimes appears after 24 hours and lasts for 2 weeks. This phenomenon is known as delayed onset muscular soreness (DOMS). There is a negative charge on the surface of the earth that balances the accumulation of excess positive charge in the body and eliminates free radicals. The feeling of being outdoors is indescribable, whether it is sitting on a bench in the park or camping for a few days. Scientific research points out that outdoor activities can help relieve stress, improve sleep quality, and even relieve muscle pain.