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  • Ask Well - Relieving Sore Muscles - NYTimes

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    Ibuprofen has little effect on exerciserelated pain, studies show. Sports massage marginally reduces soreness, some studies suggest. Watermelon juice has been shown to reduce muscle soreness.

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    Ask Well_ Relieving Sore Muscles - NYTimes

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    Ibuprofen has little effect on exerciserelated pain, studies show. Sports massage marginally reduces soreness, some studies suggest. Watermelon juice has been shown to reduce muscle soreness.

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    677 просмотров2 страницы

    Ask Well - Relieving Sore Muscles - NYTimes

    Загружено:

    antonioveragomez
    Ibuprofen has little effect on exerciserelated pain, studies show. Sports massage marginally reduces soreness, some studies suggest. Watermelon juice has been shown to reduce muscle soreness.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
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    OCTOBER4,2013,6:00AM

    AskWell:RelievingSoreMuscles
    ByGRETCHENREYNOLDS

    QWhatsthebestwaytorelievesoremuscles?Iama56yearoldwomanwhoexercisesatleastanhouraday.I amsorealotofthetime.Whatisthebestapproachtoreducingmusclesoreness?Iknowaboutfoamrollers, protein,icebaths

    Askedbynlitinme348votes
    A

    ExercisecouldbedescribedasNietzschean.Tomakemusclesfitter,youdamagethem slightlyduringworkouts,promptingthefiberstorepairthemselvesandbecome stronger.Thisprocessisagoodthing,saidThomasSwensen,aprofessorofexercise andsportsscienceatIthacaCollegeinNewYork.Youwanttostressthemuscles.They adaptpositively. Butinthemeantime,theyacheand,unfortunately,fewmethodsreliablyrelievethe soreness.Thepainkilleribuprofen,forinstance,haslittleeffectonexerciserelatedpain, studiesshow,andmayactuallyreducetheabilityofmusclestorepairthemselves. Similarly,postexerciseicebathschillmuscles,asyouwouldexpect,butdonot,most studiesshow,makethemlesstender. Ontheotherhand,sportsmassagemarginallyreducessoreness,somestudiessuggest, althoughtheoveralleffectistoosmalltobeclinicallyrelevant,asystematicreviewof massagerelatedstudiesconcludedin2012. Dittoforarnica.AsmallstudypublishedinAugustinTheEuropeanJournalofSport Sciencefoundthatrunnerswhorubbedthesubstanceontotheirlegseveryfourhours forthreedaysafterapunishingworkoutfeltslightlylesssoreafterwardthanrunners whodidnot. Foamrollers,whichyoumention,mayalsobeeffective.Inasmallstudypublishedin July,youngmenwhovigorouslyrolledtheirmuscleslikebreaddoughfor20minutes afterstrengthtrainingwerelesssorelaterthanacontrolgroup.(Itisimpossible,of course,toblindpeopleastowhethertheyarereceivingtreatmentinstudieslikethis. Youknowifyourmusclesarebeingkneadedornot.) Butmyfavoritenewlystudiedmethodofcombatingsoremusclesiswatermelonjuice, which,accordingtoanexperimentpublishedinJulyinTheJournalofAgriculturaland FoodChemistry,containsaheftydoseoflcitrulline,asubstancethatseemstoprotect musclesagainstpain.Cyclistswhodrankabout17ouncesoffreshwatermelonjuicean hourbeforecompletingastrenuousintervalsessionexperiencedfewerachesafterward thanridersdrinkingaplacebo. Noneofthesemethods,however,willeliminatepostexercisemusclesorenessatbest, theycanbluntit.Butformostofus,theconditionisselflimitinganyway,Dr.Swensen

    said,dissipatingafterafewdayswhetherwetreatitornot.Iftheachinesspersists, especiallyafteranormalexercisesession(notonethatisunusuallystrenuousor otherwiseunfamiliartoyourbody),consultadoctor.Notallmuscleachesarecausedby exercise. Doyouhaveahealthquestion?SubmityourquestiontoAskWell.

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