Five Best Ways to Keep Muscle Strains Away

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(Newswire.net — August 1, 2016) — Muscle strains are unpredictable and potentially dangerous. For instance, you may be going about your business swimming and enjoying yourself in a pool, only to stop in your tracks due to a muscle strain. The aftermaths can potentially be very serious, and that is why you need to do everything you can to prevent muscle strains. Today, we are going to give essential tips to help you repel muscle strains and maintain healthy muscles throughout.

Always have a heart rate monitor

Heart rate is a good indicator of when you need to stop a workout in order to prevent muscle strain or injury. A heart rate monitor that records a lower resting rate together with fast acceleration to the peak rate is a good indication of effective autonomic nervous system and good cardiovascular health. A higher resting rate is a sign of fatigued and strained muscles that can snap up any time. Luckily, we now have some watches and smartphones that are capable of recording heart rates. Use such developments to keep track of the rates and record the duration it takes to reach the peak rate and turn back to the normal rate.

Don’t Ignore Vitamin D

Though ignored by many people, vitamin D plays a significant role in muscle health. A person that has a lot of vitamin D in his or her system produces a lot of electrolytes and cells responsible for protein synthesis. The electrolytes present in vitamin D create a balanced effect in the body. Poor electrolyte balance can increase incidences of premature fatigue and muscle injury. With proper protein synthesis in the body, the muscles can heal faster. If you find out that you don’t have enough vitamin D, which most Americans do, consult with your physician for a suitable vitamin regime.

Keep Yourself Hydrated

Just like water is important for other body components, it is also important for the overall health of the muscles. Water is a crucial source of electrolytes that provides the muscles with enough energy and control to perform well. The electrolytes also create a balance that prevents muscle injury. It is recommendable that an average person drinks two liters of water each day, especially when working out.

Use a Functional Movement Screening

Our muscles work in such a way that they support each other. They are like two twins who are always there for each other, willing to sacrifice for the other in times of trouble. For instance, one muscle can become weak. Another muscle will compensate for the reduced performance, and in the end, it will strain due to increased workload. This might increase chances of an injury due to unbearable workload. One trendy method being used by experts today to prevent muscle strains is through Functional Movement Screen. It is an electronic device that records the fitness levels of a person. It can detect if there is any fatigue in the muscles and even measure the magnitude of the strains. This way, you know when to stop your workout lest you suffer muscle injury.

Stretch Regularly

Spend at least 15 to 20 minutes stretching your muscles on a daily basis. This way, you can hugely reduce the risks of muscle tears by 80%. Make sure you hold each stretch for 20 seconds to allow each muscle gain more flexibility. When you stretch, you are also making the muscles reach their full range of motion.

Together with daily exercise, you can maintain muscle health and prevent strains. Use the advice given above to improve your performance and help you gain more muscle strength. In case you are having problems with muscle pains, you can contact a pain management specialist to assist you with the strains.