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Natural Remedies to Cure Post Workout Pain

Natural Remedies to Cure Post Workout Pain

joint pain, workout pain, muscle pain

There is a mass favorite myth that post exercise soreness reflects effectiveness of the workout. Though post exercise pain is a common issue, it nowhere means it does not need to be addressed. Muscle soreness is experienced if you push yourself beyond your capacity or if you try new routines. So here are some natural remedies to get rid of the same.

1. Stretch

stretch, morning yoga

When you exercise, your muscles get contracted and fibers get shorter. So to bring them back to normalcy, stretching is very important. It calms down your body temperature and helps in regaining the mobility of your muscles and fibers.

2. Massage your joints

deep-tissue-massage, massage on joints

Massaging your sore joints can definitely help in relieving pain. It will release the muscle tension and make you feel relaxed. You can use magnesium oil. It consists of magnesium chloride and can work as a great muscle relaxant. Occasional use of foam roller can also help in getting rid of inflammatory fluids and can give a good massage to the sore muscles.

3. Hot pack therapy

hot therapy pack

A hot bath or a hot pack therapy after a rigid workout can help in getting relief from soreness of muscles. Apart from that, it also helps in calming down the inflammation.

4. Cold pack therapy

cold therapy

If you experience muscle swelling post workout then cold therapy is for you. Rub ice pack at the affected area and feel relieved.

5. A short walk or a cycle ride

short walk on cycle

It is difficult to move with muscle soreness and walking after a tough workout sounds painful. But things can get worse if you do not move. One must move to calm down their body’s temperature and muscle soreness. A short walk or a cycle ride will help in improving blood circulation and enhance the supply of oxygen to the joints, which can help in bringing relief from the pain.

6. Hydrate

hydrate, drink water

Many a times, dehydration makes a workout troublesome and painful. So make sure that you are properly hydrated while working out and even after that. A hydrated body can quickly recover from muscle soreness post exercise. Light yellow or colorless urine is a sign of a hydrated body.

7. Food

healthy foods, healthy vegetables, good health

Have nutritious food to avoid muscle soreness post workout. Having more of green leafy vegetables can help in enhancing your metabolism and can give energy to your muscles. Fruits like watermelon, berry, Kiwi and pineapple can also help in fighting against pain and inflammation. Fish and fish oil are also reliable options.

8. Rest

after workout rest

Rest well post workout to get relief from muscle soreness. Your body needs enough time to remove lactic acids from your worked out muscles.

9. Physiotherapy devices

physiotherapy device, physiotherapy device

In case of extreme pain, use physiotherapy devices to get relief. Having pain killers can cause side effects in long run while on the other hand; physio devices provide quick relief that too without any side effects or drug-invasion.

7 Natural Remedies to Treat Knee Pain

7 Natural Remedies to Treat Knee Pain

 

Remedies to Treat Knee Pain, home remedies

When knee starts aching, in the eagerness to get rid of it as soon as possible, we think of big treatments ignoring certain small and effective natural remedies which can actually treat knee pain home remedies quickly and more soundly.

Knee pain is becoming a very common problem today due to the current sedentary lifestyles, lack of physical movements, inadequate diet, ignorance of minor injuries and pains etc. India has a higher proliferative rate of Osteoarthritis (OA) especially in knee joint among the world and is expected to be at top rank in chronic diseases by 2025. Well, this can be brought down if each one of us doesn’t wait for something to happen and make a habit of practising the below 7 best moves to strengthen our knees.

What to do for knee pain?

1. Knee Marches
Remedies to Treat Knee Pain, knee bones, home remedies
This less strenuous cure for knee pain focuses on strengthening the quad muscles.
● Sit straight on a chair.
● Hold on to the edge of the chair or on top of lifting knee.
● Raise right leg up toward your chest (keep the knee bent).
● Lower and switch sides, alternating for 20 to 30 reps.
● To make it a strenuous one, add weights to your ankle and then lift.

2. Heel Raises
Remedies to Treat Knee Pain, home exercise
An excellent and known knee pain remedy that supports the knees from the bottom.
● Seek the support of a wall or chair for balance and stand tall with your feet shoulder width apart.
● Rise up onto the balls of your feet without leaning forward.
● Hold for few seconds, then lower and repeat.

3. Quad Stretch
Remedies to Treat Knee Pain, quad stretch
Can be performed, standing or lying down, with or without any equipment like a strap or band, as you feel comfortable. No matter how you do, it improves the flexibility of the quad muscles that help in straightening knees.
● Stand tall or lie down on one side.
● Start bending your one leg till your foot comes toward your buttocks. (Here you can use a prop to help stretch)
● Feel the stretch in the front of your thigh.
● Hold, switch sides and repeat.

4. Sit-to-Stand
Remedies to Treat Knee Pain, sit to stand, knee exercise
Known as an incredible knee pain treatment at home, sit-to-stand works all the way from the glutes down to your toes, bolstering your knees against shock and strain.
● Grab a stable chair and sit with your feet flat on the floor.
● Engage your glutes and core and push forward and stand up (don’t jump or stand up swiftly).
● Sit again by putting your weight on heels and engaging your glutes once more.
● Repeat the cycle.

5. Side Lunge Stretch
Relieves knee pain and increases the hip and knee stability.
● Stand with your feet spread wide.
● Sink to one side in a lunge while keeping the opposite leg straight.
● Keep your foot flat on the floor the best you can.
● Feel the stretch in your inner thigh.
● Hold for few seconds.
● Switch and repeat with the other leg

6. Wall Squats
Can be counted as a part of osteoarthritis knee treatment, wall squats strengthen the knees and surrounding muscles in the thighs, glutes, and quadriceps.
● Stand straight against a wall.
● Step your feet out, hip-width apart, roughly two feet in front of you.
● Slide your butt down slowly until your hips are parallel with your knees (don’t slide down below your knees).
● Hold for 20 to 30 seconds and repeat 2 to 3 times.

7. Clams
Actually, a physiotherapy exercise for knee pain, clams strengthen the glutes and remove excess pressure from the knees.
● Lie down on your side
● Support your head with your arm or a prop.
● Bend your hips at 45°and your knees at 90° while resting one leg on top of the other.
● Lift your top leg, keeping your toes together.
● Feel your glutes engage.
● Repeat for 10 to 15 reps on each leg.

The above-mentioned knee replacement alternatives are best effective when combined with ultrasound therapy devices, which together act as the one-stop knee pain treatment, giving you permanent relief.

The Goodness of the Kava Plant and How it Calms Our Nerves

The Goodness of the Kava Plant and How it Calms Our Nerves

kava plant, kava benefits, kava remedies
Mother nature has solutions to all our problems. From food, shelter to medicines, nature has everything for us. Kava kava is one such medicinal boon for us, which is a natural pain and stress reliever.

Kava or Piper methysticum, is a plant native to islands of the Pacific Ocean. Derived from the Polynesian word “awa,” which means bitter, kava is famous for its sedating effects, which is why it is consumed as a calming drink for anxiety and pain disorders.

Kava is a tropical evergreen shrub with heart-shaped leaves and woody stems. Due to its sedative, anesthetic, and euphoriant properties, kava has become a cultural and social drink in the world.

Benefits of the kava plant

Kava is consumed in various ways by people across the globe. Some take it orally to calm anxiety, stress, and restlessness, treat sleeping problems (insomnia), urinary tract infections (UTIs), pain and swelling of the uterus, venereal disease, menstrual discomfort, and to increase sexual desire. While some, apply it to their skin for curing skin diseases including leprosy, to promote wound healing, and as a painkiller. It is also used as a mouthwash for canker sores and toothaches, for attention deficit-hyperactivity disorder (ADHD), withdrawal from benzodiazepine drugs, epilepsy, psychosis, migraines and other headaches, chronic fatigue syndrome (CFS), common cold and other respiratory tract infections, tuberculosis, muscle pain, and cancer prevention. But, it is the most and best consumed as a beverage.

How is kava drink prepared? 

The recipe for kava drink is as follows;
The kava root is ground into a fine paste, which was traditionally done by chewing the roots and spitting them out, but now is typically done by hand. It is then mixed with water, strained and consumed. Another way to intake it is by preparing kava root tea, in which kava root powder i.e. made from the dried kava roots are added into boiling tea.

How does it act as a pain and stress reliever?

Consumption of kava extracts contains active ingredients are called kavalactones, which account for 3–20% of the dry weight of kava root. They possess pain-relieving and anti-anxiety properties that affect the brain and other parts of the central nervous system similar to alcohol, making one feel calm, relaxed, and happy.

Various studies have been carried out on people with anxiety disorders to understand the kava root effects. It was found that kava root had a small but significant impact on reducing anxiety symptoms.

Similarly, the kava root is an effective natural remedy for pain. They relax muscles and provide a calming and soothing effect from the state of pain and discomfort.

Limitations of Kava usage

Kava is available in various forms, as kava tea, liquid, capsules, but the dosage of all must be within 250 mg according to the experts as, beyond that, it can cause side-effects. The range of 70–250 mg is considered to be an effective dose of kavalactones. Consumption of kava must also be avoided during pregnancy and breast-feeding, depression, liver problems, Parkinson’s diseases, surgery, etc.

Conclusion
Although kava kava is an herbal remedy, it must be used as per the dosage limit as only then it will work effectively as a pain-relieving and anti-anxiety solution.