Like my eating patterns, I too am a binge exerciser. I’ll workout like crazy for a week or two, then go for months without doing a single shuffle-step or squat. So, since starting my New Year’s Resolution to lose weight and get in shape with daily hour-long cardio and strength sessions, I’ve been a bit….sore. To be quite honest, I couldn’t walk for days after a triple set of lunges.
If you too are facing similar problems, be careful about what home remedies and over-the-counter drugs you use to ease the soreness – you might be undoing all the hard work you have done!
According to research by the US National Institutes of Health http://clinicaltrials.gov/show/NCT00462722 , “There is evidence from studies of animals that non-steroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen, block some of the bone- and muscle-building effects of exercise.” (The US NIH is currently conducting human trials.)
The reason? Without getting too technical, drugs like ibuprofen work by inhibiting/reducing inflammation in the body. This is great when you have arthritis – not so great when you want to build muscle. See, when you workout, especially strength train, you create little tears and inflammation in the muscles. As the muscles heal and repair themselves, they get bigger and stronger (it’s kinda like breaking a bone. The spot where the break occurs will fuse much stronger than it was before) So, if you take ibuprofen to relieve post-exercise soreness, you might just be preventing your muscles from growing!
I used to be an avid ibuprofen fan, but since discovering this news, I think I’ll stick to some old-fashioned home remedies instead (squats are too damn painful to not reap the full rewards!) One of the best home remedies is Epsom Salt baths – my grandmother used to swear by them! And I can say from experience, they really do help.
Here are a few interesting facts about Epsom Salts:
Epsom salt is comprised of magnesium – a vital component to health and wellness. Studies indicate that magnesium:
-raises the body’s level of serotonin (the brain’s feel-good chemical)
-reduces stress
-lowers blood pressure
-improves sleep
-improves oxygen use
-improves the absorption of nutrients
-prevents and/or eases migraines
-makes insulin more effective
-deep cleans skin and pores
-flushes toxins from the body
- increases energy and stamina by encouraging the production of adenosine triphosphate - the energy packets made in the cells.
- and of course, soothes sore muscles and joints
(it also makes a great facial scrub, and when combined with hair conditioner is a fabulous way to get extra body and shine)
We do get magnesium from our foods and multi-vitamins, but we can also get magnesium from soaking in Epsom salt baths. While soaking with Epsom salts, magnesium is absorbed through the skin. For best results, one should soak with 2 cups Epsom salts (for a standard-size bathtub) at least 3 times a week.
Source: The Epsom Salt Industry Council
Here’s another tried-and-true remedy for soreness and stiffness – heat! Another benefit of heating post-exercise: it may help fat loss! Research led by Dr. Bente Stallknecht at the University of Copenhagen indicates that when a muscle is worked, it generates heat, which in turn increases blood flow and fat oxidation in the body. Thus, heating muscles post-exercise may prolong the “after-burn”.
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