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Ways to Reduce Inflammation after Sports

By now we all know that a lifestyle rich in healthy foods and physical activity has a myriad of benefits, including longer life, boosted energy, reducing your risk for diseases, including certain cancers, weight control, and much more. Sometimes though you might notice soreness and pain after physical assertion and it can put a damper on the days and even weeks after. Luckily, most of the time it’s short-term and can be preventative, here are some ways to reduce inflammation after a sports activity.

Keep moving

If you’re sore post-workout, the last thing you probably think of is to keep moving, but that’s exactly what you should do. No, we are not talking about an all-out sprint, the way to combat sore muscles is gentle exercise such as walking or swimming.

Rest and recover

Even professional athletes take a day or two out of the week to rest and recover their bodies. If you are not getting enough rest your body doesn’t have time to repair itself and replenish your energy, this could make you more susceptible to injury and illness. Consider doing light exercise the day after a heavy workout, then taking off the next day to allow your body the proper rest it needs.

Apply heat therapy

If your muscles are sore and painful after 48 hours, applying a warm (not hot) compress can help stimulate the blood flow to your muscles and help ease tightness and pain.

Get a massage

Yes, we are actually encouraging massage as an option! Not only does massage therapy feel great, but gentle massage also boosts blood flow, and increases the range of motion in your joints.

Take an anti-inflammatory

If you push yourself too hard at the gym or during sports, an over-the-counter anti-inflammatory can reduce swelling and pain, as with everything consult your doctor for recommendations about dosage or if the inflammation doesn’t get better.

Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better but at times, muscle soreness can occur. Keep these in mind next time you workout and keep moving! At Performance Orthopedics, our team is here for you if you have any questions or need advice. Contact us today to schedule an appointment!


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