How to restrain the pull of the muscle

How to restrain the pull of the muscle?

If you start exercising after a long time, it will cause pain in the muscles. How to be relieved?
For a long time the plan of admission to the gym was finally implemented. After about four years, Madhushree went to the gym. But since returning from the gym on the first day, Thai and Kaf Masul have been in incredible pain. Adrij, on the other hand, started running for about two years after the pain started from the legs to the waist. But the pain did not subside, all the encouragement ended in a day. But why such pain? Because DOMS (DOMS).

What is DOMS ?
It is normal to have this type of pain when you suddenly start exercising or running or doing muscle training. This is called DOMS, which can be broken into called Delayed Onset muscle Sorens. Sudden exercise leads to micro-trauma to the thigh and front and back muscles and to the cuff mass. In fact, the muscles in that area are not ready to be pushed. The pain originated from him. This type of pain can occur if you suddenly start to exercise or run too much. However, there are ways to avoid this pain.

How to avoid?
• Fitness expert Chinmoy Roy says, "Don't start exercising too suddenly. Be it the gym or the heavy exercise ... the body's muscles have to be prepared for that push. Suppose you want to squat. If you do three sets of squats ten times in the first day, it can be such a pain. In that case do a set squat the first one week. The next two weeks, two sets ten times. From the fourth week you can squat ten times instead of three sets. The same applies for plunges, pushups, etc. "

• This kind of pain can occur even if you suddenly run a lot or start playing. Suppose, three years later, suddenly you started playing cricket. Do not bowl too much on the first day. Rather, wicketkeeping can continue. Do ten balls on the first day. Fifteen a week later ... this way I have to speed up the game as well.

• While jogging or running may not be the right footwear but may be a victim of this DOMS. Suppose, after a flat shoe, you are running over concrete. In that case, the pain is more likely. If running there, the pain will be less. But if running on a grass after sports shoe or running shoe, then this pain can be completely avoided.

How to reduce pain

Do not stop exercising if you have pain. Rather, you can try to reduce the pain in the place where the pain is.

Stretching: In the words of Chinmaya Roy, "Stretching also causes muscle tension. As a result, the pain subsides. If you stretch your legs or hands without doing it yourself, you will get more results. "

Foam Roller: You can get it on the market. If you put your foot or hand roll over it you will find comfort in that place.

Warm Bath: After exercising or running, you will benefit from taking a warm bath. After physical exercise, you can take back baths in boiling water.
In this case, it should be remembered that the blood circulation is fast in massage, foam roller or warm bath. As a result, the pain subsides. Many use ice compress to reduce the pain.
Start exercising with the advice of an experienced trainer. Do not start a workout by looking at the app or the internet yourself. But it can be the opposite. If you want to lose weight, then the plan is just as urgent. Otherwise, other problems may arise from this muscle injury.