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Having painful muscles is one of the drawbacks of exercising. Depending on the training method and the intensity of the workout, muscle soreness can range from being barely perceptible to being quite painful. Here is what helps sore muscles after a workout.

Why Do Our Muscles Hurt? What causes the pain in our muscles?

Muscle pain after exercise, sometimes called delayed-onset muscle soreness (DOMS), is a sign that you’ve harmed your muscles. If this kind of damage, called micro-tearing, occurs, your body will begin the repair process by triggering inflammation there.

Experts say that the tightness and soreness you feel after an exercise typically don’t set in until 12 to 24 hours later. This occurs when the affected muscles become swollen and therefore more difficult to move.

All form of exercise can cause some muscle injury, but some regimens are notorious for inflicting far more damage and discomfort than others. In particular, you might expect increased damage and soreness from workouts that you have never done before, that are more intense than usual, or that demand a substantial amount of eccentric movement.

Though it’s understandable to desire to limit inflammation in our daily lives due to the fact that it’s been linked to a host of health problems, inflammation of a certain magnitude is actually necessary for muscle growth and repair. Muscle discomfort is to be expected, but it shouldn’t last too long. While inflammation isn’t always something we want to avoid, it is something we’d like to have under control as soon as feasible. If you help your harmed muscles recover, they will likely recover even larger and stronger than before.

Six Strategies for Minimizing Exercise-Induced Muscle Soreness

Your muscles need time to heal, so there’s no quick fix, but there are ways to deal with muscle pain and speed up the healing process. This is the information you must have.

First, during and after your workout: Hydrate

Although it may seem like stating the obvious, staying hydrated is crucial during the muscle regeneration process. Drinking water keeps the fluids circulating through your system, that decreases inflammation, levels out waste, and delivers nutrients to your muscles.

Right Apply pressure to your muscles after your workout. Whether with a foam roller or massage gun (Self-Myofascial Release)

Self-myofascial release (SMR) tools include the foam roller, lacrosse ball, and massage stick. Self-myofascial release (SMR) is a method for easing tension in the body’s musculature and fascia. When used after exercise, this method also aids in the circulation of fluids that have accumulated in the muscle.

Have some nourishment within the first half-hour after a strenuous workout

If you give your weakened muscles what they need to heal and grow back stronger, you can speed up the time it takes to go back to full strength after an accident. In the first half an hour following a long or rigorous workout, he suggests starting the healing process with 20–40 grammes (g) of protein and 20–40 g (g) of carbohydrates. This needs to be finished immediately (one that is 60 minutes or longer).

As Time Goes On: Sleep

One of the key reasons sleep is so important is that it plays a critical role in the recovery process following physical activity. It might not look like it’s having any effect right away, but it could end up being quite useful. Therefore, you shouldn’t skimp on your shut-eye in the period immediately following exercise. The National Sleep Foundation recommends that adults receive seven or more hours of sleep every night.

Over-the-counter versions of these medications can ease discomfort and lower inflammation. Naproxen, ibuprofen, or aspirin could be helpful.

Smoking is the main cause of lung cancer. It causes cells within to break down and create tumors. It can also lead to inflammation, which is known to increase the risk of other health conditions. Unfortunately, people who have never smoked can also develop lung cancer. It can be hereditary but can also be generated if exposed to radon, radiation therapy to a person’s chest, and a person who is smoking.

The risk of lung cancer may also increase in people who live in urban areas. Studies have shown that air pollution, which is made up of a mix of solid and liquid particles, increases the risk of lung cancer. Statistics of lung cancer in the Philippines are now over 90 deaths. Besides smoking, other factors related to the increased risk of lung cancer include:

1. Asbestos

2. Chromium, and

3. Diesel exhaust

Lung cancer is caused by the destruction of normal lung cells, which can occur in people who have never smoked. It can spread to other parts of the body. Treatments can prevent the spread of cancer and help patients to survive. When it applies, the symptoms can be severe. Some patients with advanced lung cancer have pain, nausea, and headaches. Other symptoms include fluid in the chest, shortness of breath, and coughing up blood.

Lung cancer in the Philippines is the leading cause of death. Tobacco smoke is the biggest trigger of it. Those who have smoked for decades are at a higher risk of developing lung cancer. If an individual is a smoker, they should quit smoking for a few years or at least. After that, they should not start smoking again.

The most common types are:

1. Small Cell Lung Cancer (SCLC)

This variety of diseases spreads faster than the other type. It can even disseminate beyond the lungs. The silver lining is that it positively responds to chemotherapy and radiation therapy.

2. Non-small cell lung cancer (NSCLC)

This is epithelial lung cancer since it grows slowly. Doctors determined that it has scaled cell carcinoma, large cell carcinoma, and adenocarcinoma. Hence, squamous cells can spread to the other body parts of a person by the time they are diagnosed.

3. Carcinoid

It is a variety of neuroendocrine tumors that mainly generates from neuroendocrine cells. The cells are the one receiving and sending messages through hormones, which helps in functioning the body. Carcinoid is the slowest and rarest lung cancer, but it causes:

  • Severe flushing
  • Confusion
  • Low blood pressure
  • Shortness of breath

Lung cancer is often caused by smoking. It is estimated that 80{137aa25a4781ca5f540979e28781665e476534549c3e309c9d7ae77466626c90} of lung cancers are associated with smoking. Aside from smoking, other causes include air pollution, environmental toxins, and genetics. 

Continue reading the infographic below and learn everything about lung cancer created and designed by Hope From Within:

Everything to be known About Lung Cancer