Sore muscles can be very troublesome for some people after an intense session of workout or exercising regime. The muscles ache for the longer time period and can be very uncomfortable. If you are not into any physical activity and you start to do it immediately then you are bound to experience some sort of muscle pain. To relieve yourself from it, there are certain steps to be followed that will give you relaxed muscles so that you will be able to resume your exercising schedule back again. Here is how.
Stretching relaxes your muscles and prepares them for the workout to follow. Make sure that you are doing stretching daily to avoid any pains in the muscles. People who work for the longer hours in the office generally complain about the back and neck pain. This can be taken care by stretching. It is something that you can do anywhere, during the lunch break in the office and it instantly relieves you from the pain. Stretching eases off the muscles and gives them a break from the certain position that you were in for the longer duration of time in the office.
2. Stay hydrated
Many people ignore the importance of having ample amount of water throughout the day. Water not only keeps your body hydrated, but it also aids in the functionality of the muscles. The hydrated body can function well, never gets tired easily and keeps you cool and composed. Having 7-8 glasses of water is really a healthy and good habit.
3. Warming up
Warming up your body before doing any exercise is always a better idea. The muscles need to get warmed up prior to any exercise regime. Most of the people don’t understand the importance of a warm up session prior to the exercise and they start to do exercising directly. This may result in a muscle pull which can be painful and strenuous. To make sure that your muscles are relaxed and warmed up before your daily workout session, you need to start with a warm up exercise. This can be in a form of cycling and certain stretching exercises that warms up your muscles. There are many positions in yoga that makes your muscle stretch and at the same time they make your body warmed up for the exercising session. A warmed up body will respond to the workout in a more effective manner, keeping your muscles in a composed way.
4. Regular workouts
You have to do regular workouts to make sure your body stays in shape and your muscles get regular exercising. Many people start to do exercising and then they leave it in-between. Then after some gap, they start to do the workout again. This result in sudden muscle pull up as the muscles don’t get the regular stretching and exercising and after the gap of sometime, people follow the regime they were doing before without gradually starting it again. Regular exercising ensures that your body stays in shape and your muscles in perfect tone.
Trapezius is a broad triangular muscle which attaches to the base of the skull, and lies at the back of the neck, over the upper shoulders and extends down your upper back to your mid back. This muscle is more likely to get sore knots or 'trigger points'. Your trapezius muscle consists of three parts and has many different functions, including lifting your shoulders, holding up your neck and head and moving your shoulder blade.
When you are stressed out, your trapezius muscles are some of those first muscles of your body to bother you. These muscles ache with a burning sensation from the base of your skull to between your shoulder blades. The only good thing about them is that they are relatively easy to massage.
What causes Trapezius Muscle pain?
Almost all of us have at least once in our entire lifetime felt pain in our trapezius muscles. There are various reasons that may lead your trapezius muscle to cause pain. However, complete awareness along with proper physical health care can help you keep away from trapezius muscle pain. Here are some major reasons that lead to trapezius muscle pain:
The most important thing is to first relax your shoulders! Stress is one of the primary causes of trapezius muscle pain. Try not to push your shoulders up close to your ears. Avoiding talking on your cell phone by holding it between your ear and shoulder. Instead, you can always use a headset.
If you are stressed and feel stiff around your shoulders, then you can remedy your painful condition by getting a massage done. Massage the trapezius muscles first, that will help you to ease out some of the stiffness.
Bad posture is certainly hazardous to your body. It can build up many physical health problems, making your body vulnerable to various health disorders in the long run.
Many people have a habit of standing or sitting with their heads somewhat forward. This can then cause tension in the trapezius muscles and also cause pain at the back of the neck where it bends.
To avoid trapezius muscle pain, you will have to make a conscious effort to fix your posture and start standing or sitting with a straight back, relaxed shoulders and your ears straight above your shoulders.
Exerting too much of continuous pressure on your trapezius muscles can definitely cause pain. This happens when you carry your heavy backpack for prolonged periods or when you wear a tight bra.
The solution is of course to simply stop pressurizing your trapezius muscles for prolonged periods and by also loosening your clothes by getting them professionally fitted.
The best way to treat your trapezius muscle pain is by undergoing proper massages. You can also prevent your trapezius muscles from being strained by physically training your body to keep it fit and strong. Regular exercises keep all your body muscles strong and prevent them from any strains. To know the right exercises for your body type, you should consult a professional physiotherapist for further help.
Many people think that sleeping is not that essential and it can be ignored. Busy people usually sleep less and they think that cutting down on sleep is only going to give them more hours. However, they ignore the fact that doing so may lead to huge consequences.
You may know that lack of sleep can make you short-tempered and irritated. Then you should also know that it can ruin your memory, health, looks and sex-life. Here are five things to hate about sleep loss:
Lack of Sleep can dull your mind:
Sleep plays a critical role in your thinking, learning, reasoning and problem solving abilities. It slows you down with anything and everything that you do. It completely impairs your attention, alertness and concentration because of which learning becomes constrained and nearly impossible.
Sleep Loss can lead to Serious Health Problems:
Sleep disorders can put you at risk for many health problems. Chronic sleep loss can lead to various heart disorders like heart failure, heart attack, heart disease, irregular heartbeat and other health related risks such as high blood pressure, stroke and diabetes.
Sleeplessness leads to Depression:
Not being able to sleep over time brings symptoms of depression. Insomnia is the most common sleep disorder closely linked to depression. Insomnia and depression feed on each other. Depression can make it more difficult for you to fall asleep. Treating sleep problems can help you deal with depression and its symptoms.
Less Sleep Ages Your Skin:
When you don't get enough sleep, your body releases more of the stress hormone called cortisol. Cortisol can break down skin collagen, the protein that keeps skin smooth and elastic. Most people experience pale skin and puffy eyes due to lack of proper sleep. Sleep loss also causes the body to release too little of a human growth hormone which promotes growth when you are young.
Sleep Loss Causes Accidents:
Driving or riding without getting proper sleep is just as dangerous as drunk driving. Not only does sleepiness become threatening for you on the road, but it also becomes dangerous for other drivers on the road. Additionally, working is also risky if you are sleep deprived.
If you are unable to sleep, you should keep yourself busy, not only mentally, but also physically. When your body gets tired, all it needs is some comforting rest. If your mind is equally tired as your body is, then there are very less chances for you to get sleep. You should consult a physiotherapist so that he can help you get rid of your sleeplessness and prepare a vigorous physical schedule for your body.
A SLAP tear is generally referred to a specific kind of injury to your shoulder. There is a ring of firm tissue around your shoulder socket, called the labrum, which helps your shoulder to be more stable. Labrum helps keep your arm bone in the shoulder socket.
"Superior Labrum Anterior to Posterior" is what SLAP stands for, and in other words it is 'the top part of the labrum, from the front to the back.' This refers to the part of the labrum that is injured or torn, i.e. SLAP injury.
To diagnose a SLAP tear, a special dye is injected into your shoulder before you undergo an MRI scan. Such a test in which a special dye is used, it is called as an MRI arthrogram.
Another way to know whether you have a SLAP tear, is when your doctor makes small cuts in your shoulder, called incisions and the particular operation is referred to as Arthroscopic surgery.
Anti-inflammatory medicines such as NSAIDs may help the pain. Naproxen meds such as Aleve and Ibuprofen meds such as Advil or Motrin are commonly used NSAIDs.
If your shoulder is very painful, try using a sling for a few days to support your arm. Or use heat or ice compression on your shoulder for about 15 to 20 minutes at a time.
Your physiotherapist or doctor will teach you a few exercises to strengthen the rotator cuff muscles and gently stretch the back of your shoulder. You can do those exercises at home to avoid pain. If this doesn't help, then arthroscopic surgery is the only thing that can help.
The shoulder is an integral part of your body and it should be comprehensively taken care of. Any injury or damage to your shoulder directly affects your arms and proliferates the degree of pain. Therefore, you should not ignore shoulder pain with a hope that it might heal all by itself.