How to avoid sports-related pain?
🏃🏻♀️ Physical activity is essential for maintaining good health, improving fitness and reducing stress. However, it can sometimes lead to pain and discomfort if you don't take certain precautions. Here's how prevent sports-related pain and how to relieve them if they do occur.
Prevention is better than cure: what tips should you follow before exercising?
👉 To avoid sports-related aches and pains, it's essential to prepare your body properly before exercise. Here are a few tips to help you do just that:
Warm-up
🤸🏻♂️ Warming up is a crucial step before any sporting activity. It prepares your muscles, tendons and joints for exertion by gradually raising body temperature and improving blood circulation. A good warm-up reduces the risk of injury and improves performance. Devote at least 10 to 15 minutes to warm-up exercises such as light jogging, dynamic stretching and joint movements.
Hydration
Hydration plays a key role in preventing muscle pain and cramps. Before, during and after exercise, drink enough water to keep your body well hydrated. Water helps regulate body temperature and eliminate toxins accumulated during exercise.
Nutrition
🍏 A balanced diet adapted to your physical activity is essential to avoid aches and pains. Eat complex carbohydrates to provide your muscles with energy, proteins for recovery and healthy fats for endurance. And don't forget vitamins and minerals such as magnesium, calcium and potassium, which are important for muscle health.
Choice of equipment
🥋 Use the right equipment for your sport and your body type. Appropriate sports shoes, for example, can prevent foot, ankle and knee pain. Make sure your equipment is in good condition and replace it regularly.
Avoid hurting yourself during sport
During sporting activity, it's crucial to stay aware of your body and your movements to avoid pain and injury.
Correct technique
Adopt correct technique for every exercise or sporting activity. Poor posture or incorrect movements can lead to pain and injury. Don't hesitate to seek advice from a coach or professional to learn the right techniques.
Listen to your body
👂🏻 Learn to listen to your body and recognize signs of fatigue or pain. Don't force yourself if you feel sharp or unusual pain. It's important to take breaks and let your body rest to avoid injury.
Progressiveness
👉 Gradually increase the intensity and duration of your physical activity. Start with shorter, less intense sessions, then gradually increase over time. This allows your body to adapt and gradually strengthen your muscles and joints.
Stretching
Stretching after exercise is essential to avoid muscle pain and stiffness. Devote 10 to 15 minutes to static stretching to relax your muscles and improve your flexibility. Concentrate on the muscle groups involved in your activity.
Relieve back pain
Back pain is common among athletes, but it can be avoided and relieved with a few precautions.
Strengthening muscles
A strong, stable back is less likely to suffer from pain. Incorporate muscle-strengthening exercises into your routine, focusing on the core muscles (abdominals, obliques and lumbar muscles). Exercises such as sheathing, chest lifts and back extensions are particularly effective.
Posture
🧘🏻 Adopt good posture during sporting activities and in everyday life. Avoid stooping and maintain a neutral spine position. Good posture reduces pressure on intervertebral discs and back muscles.
Specific stretching
Stretch your back muscles regularly to prevent stiffness and tension. Exercises such as trunk rotations, forward bends and backward extensions can help keep your spine supple.
Rest and recuperation
🛌🏻 Allow yourself sufficient periods of rest and recuperation. Overwork can lead to back pain and injury. Alternate intense training days with rest days or lighter activities.
Can you exercise despite menstrual pain?
Menstrual pain, or dysmenorrhea, can make it difficult to take part in sports, but sport can also help relieve the pain.
Choose gentle activities
Opt for gentle, moderate physical activity during your period, such as walking, yoga or swimming. These activities can help reduce menstrual cramps by improving blood circulation and releasing endorphins, hormones that act as natural painkillers.
Listen to your body
👉 Listen to your body and adapt your training to your level of pain and fatigue. It's normal to feel less energetic during your period, so don't hesitate to slow down or take breaks if necessary.
Hydration and nutrition
Make sure you stay well hydrated and maintain a balanced diet during your period. Foods rich in magnesium, such as green vegetables and nuts, can help reduce menstrual cramps.
Use natural products
🤩 Use natural products to relieve menstrual pain before or after sport. Essential oils, herbal infusions or dietary supplements can help soothe cramps and muscle tension. To ease the discomfort of menstrual pain, natural oil Not My Problem is one of the best solutions.
Relieving aches and pains after sport: Upper Chill Tiger Jelly
Despite all our precautions, you may still feel aches and pains after an intense sports session. In this case, Upper Chill Tiger Jellycan be an effective solution.
What is Upper Chill tiger jelly?
😍 Upper Chill Tiger Jelly is a product formulated with natural ingredients such as menthol, camphor and essential oils. It is designed to soothe muscle and joint pain, reduce inflammation and promote recovery after exercise.
How do I use it?
👉 Apply a small amount of Tiger Jelly Upper Chill on painful areas and massage gently until completely absorbed. You'll soon feel a cooling sensation followed by a warming effect, which helps relax muscles and relieve pain.
The benefits
- Immediate soothing effect: The combination of menthol and camphor provides a cool, soothing sensation that rapidly relieves pain.
- Natural anti-inflammatory: the essential oils in Upper Chill Tiger Jelly have anti-inflammatory properties that help reduce swelling and inflammation.
- Improved circulation: Massage with tiger jelly improves blood circulation, promoting muscle recovery and reducing muscle soreness.
Precautions
😃 Although tiger jelly Upper Chill is natural, it's important to follow a few precautions. Avoid contact with eyes, mucous membranes and open wounds. Do not use if you are allergic to any of the ingredients. In the event of a skin reaction, stop use immediately and consult a health professional.
By following these tips, you'll be able to enjoy your favourite sporting activity with minimum risk of pain and injury. Taking care of your body before, during and after exercise is essential to reap the full benefits of sport. Don't forget that listening to your body and adapting your training to how you feel are the keys to a long-lasting and enjoyable sporting experience.
