Drinking enough water, stretching muscles, applying ice, resting helps reduce the symptoms of muscle pain after jogging.

Running is a popular sport activity today, bringing many health benefits. However, on the run, if you do not warm up thoroughly, your health is unstable, running with improper technique is easy to lead to prolonged pain, even injury. Some cases of overstrenuous, intense or irregular running often lead to muscle soreness. Muscle pain when jogging causes stiffness in the thigh muscles, calf muscles, fatigue and causes movement to be restricted.

To ensure muscle soreness does not leave aftershocks or severe transfers, proper first aid and treatment are essential. Some remedies for muscle pain when jogging include:

Rest

The first thing a person with muscle pain after running needs to do is rest, give the body the most comfortable rest, do not struggle to continue running because the injury will turn worse.

However, rest does not mean lying in one place all day. You should try to exercise lightly through restorative activities such as walking, gentle cycling, healing yoga, etc. Avoid doing another high-intensity exercise using muscle groups for days at a time, avoiding unhealed muscles that cause further damage to other muscle tissues.

Drink water

People with muscle soreness can drink water within 10-15 minutes after stopping. Drinking water is good for the body both in hot or cold weather. When active, the body sweats a significant amount, so water must be provided to replace the fluid lost. Staying hydrated is an important aspect of the muscle recovery process. Water keeps fluids moving through body systems, helps reduce inflammation, removes waste, and delivers nutrients to muscles.

Cold compress

This is the basic operation that any closed injury can use. Cold compresses help reduce swelling, reduce pain for the body. You can use a cold towel or ice wrap to apply it, depending on the condition of the injury to time it accordingly.

Massage

Performing gentle massage movements relaxes the body, relieves muscle pain when jogging. Massage can be done by hand or using massage tools that increase range of motion and reduce muscle soreness, helping to increase circulation to deliver more nutrients and oxygen to the affected area, helping to reduce swelling and reduce pain.

Eat after half an hour of training

According to experts, in addition to providing muscles with the nutrients they need to repair and grow back stronger, eating also aids in speeding up the recovery process.

Active people need to make sure to provide 20-40 grams of protein and 20-40 grams of carbs into the body within 30 minutes after an intense or prolonged exercise session. Protein is important for amino acids needed to rebuild muscle, while carbohydrates play an important role in replenishing fuel reserves that muscles have used up during exercise.

In addition to post-workout meals, it is necessary to ensure daily protein intake. In addition to this it is necessary to add fruits, vegetables and legumes. This is the key to providing the body with useful vitamins and minerals.

Sleep

Sleep is important for overall health and contributes to the recovery process during exercise. A person should sleep about 7 hours a day and should go to bed early, wake up early.

Stretching after running

After finishing the run, you should stretch your body for 10-15 minutes. The main muscle groups to stretch include the buttocks, calves, and hips or any part that causes discomfort when running. Although the benefits of stretching are not immediate, in the long run, stretching is beneficial for health and reduces the risk of muscle soreness.

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