According to the Physical Activity Guidelines for Americans, adults need 150 minutes of moderate-intensity exercise and 2 days of muscle strengthening activity to gain the most health benefits. (Source: cdc.gov)
Whether you’re just getting started with an exercise routine or you’re a seasoned athlete training daily, muscle pain and soreness are common. Rather than reach for a greasy topical ointment, harsh pain medications, or suffer through an intense ice bath, here are 4 simple habits to incorporate into your daily life to ease muscle pain and aid in athletic recovery.
How to relieve muscle pain for athletic recovery:
Stretching and strength training. Every workout should start and end with a good stretch. Stretching before exercise loosens up your muscles and reduces the risk of injury, while stretching after your workout routine improves flexibility and decreases tension. Strength training, also referred to as resistance training, improves muscle strength and endurance. Building your muscles, particularly in your back and core, can help decrease back pain.
- Nutrition. Maintaining a healthy diet is extremely important for overall health and wellbeing. Eating a diet rich in anti-inflammatory foods such as green leafy vegetables, fatty fish, frberriesuits, avocadoes, and tomatoes can all help aid in muscle recovery. While many athletes and aspiring athletes turn to supplements for dietary improvement, many experts suggest simply eating a balanced diet is the best way to support your body.
Sleep. Fun fact: your body heals faster when you are sleeping! When you fall into a deep sleep, an increased amount of oxygen and nutrients go to your muscles, helping to aid in muscle repair and recovery. Aim for a solid 7-9 hours of sleep per night for the best chance of athletic recovery.
Signal patch. You know we had to save the best for last! The Signal patch contains patented, clinically tested nanotechnology that has been shown* to decrease musculoskeletal pain (pain in bones, joints, ligaments, tendons, and muscles). The Signal patch is not medicated and non-habit forming. Unlike popular topical options for athletic relief, Signal does not put anything into your body. Whether you experience muscle knots, tension, or have an injury in need of recovery, Signal is a top choice for trainers and athletes alike.
Don’t let muscle pain slow you down or keep you from keeping up with your healthy habits! Follow the advice above and meet Signal so you can keep moving with minimal pain.
*Signal Relief and JOVI are general wellness products intended to help promote physical activity and a healthy lifestyle. Signal does not claim to treat, cure or diagnose disease.