A More Effective Way to Overcome Muscle Pain from Ice Packs

Even in the month of Ramadan, sports can still run. However, the enthusiasm for sports often loosens due to muscle aches or pains. Even though this is normal, especially after the tough training menus.
If you have this, some people immediately rely on ice to relieve pain. In fact, ice slows down the muscle recovery process. Launching from Metro, a study published in the Journal of Applied Physiology found mice that were given ice after 'exercise' had much longer muscle recovery than those not given ice.

From now on, you should consider other ways to treat muscle pain. You can try the following ways to recover the muscles.
1. Foam roller
Jane Hart, a personal trainer, suggests using a foam roller to relieve pain in the muscles.

"This device massages the connective tissue around muscles and bones, helping to improve movement and reduce DOMS (delayed-onset muscle soreness), according to a review in the International Journal of Sports Physical Therapy," said Hart.

With a foam roller, you don't have to ask other people to massage. Just place the foam roller on the floor or mattress, use the foam roller as a back cover and start moving.

2. Increase cooling activity
Warming up is a menu before exercising, then in closing, you cool down. Instead, increase the activity or time to cool down so that the muscles are better prepared to recover.

Launching from Men's Health, a 2018 study found runners who spend time cooling down rather than fully resting can run three times longer than other runners. Researchers believe this has something to do with better blood flow and thus reduced lactic acid build-up.

3. Massage
Massage can help you recover from sore muscles. A 2012 study found post-exercise massage can reduce pain by decreasing the release of cytokines. Cytokines are components that can cause inflammation in the body. At the same time, massage stimulates the mitochondria of the cells, thereby enhancing cell function and repair.

4. Focus on flexibility
If you've been doing a lot of high-intensity exercise, it's time to balance with sports that focus on flexibility. Hart suggests taking a yoga or pilates session.
"Committing to one hour a week will pay off," he added.

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Flexibility exercises can also be done through stretching. Vero Walker, head trainer at Orangetheory Fitness, says stretching is a great way to reduce pain and prevent injury during exercise.
5. Warm compress
There is no better activity than taking a warm bath after exercise. Hart said, warm water will be more effective in relieving muscle pain if added salt.

"Also, a warm compress can be more enjoyable than applying an ice pack and can stop tension on the sore area," he said.

6. Get enough sleep
Simple but very effective. Getting enough sleep will help restore muscles. Tom Jenane, nutrition and fitness expert, says exercise has caused microscopic tears in muscle fibers that need repair and increase muscle growth.

"Even though some people think that you build muscle in the gym, you actually create a tear in the muscle and you build muscle during sleep. Therefore, you have to sleep a lot at night," he explained.
7. Vary the training menu
Hart suggests giving variations to the exercise. Variation will shift the focus so that not only one or two muscle areas are being trained, but also other areas. For example, suppose you train your upper body muscles on the first day, then your lower body exercises on the second day.

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"This way, you can keep training but don't overwork the same muscle groups endlessly," he says.

Reasons Why Fast Food Is Not Healthy for the Body
Some of you may find it difficult to refuse if you are offered a variety of fast food dishes, for example, fried chicken with crispy flour. Not only is it crunchy, but the texture of the skin is crispy, the chicken is tasty and the size of the chicken is big, which will spoil the tongue.
That's because these foods have a lot of fans.
Quoting the Medical News Today page, fast food is a type of food that can be cooked, served and eaten quickly. These foods generally come from restaurants, cafes, food outlets, or other places.

Examples of fast food include burgers, french fries, pizza, and flour fried chicken.

Even though it is delicious, people think that fast food is bad for the body if it is consumed too often or for someone with certain medical conditions. Because this fast food contains a lot of calories and is poor in nutrition.

According to a study in the Journal of Health Promotion Perspective, fast food is high