Sage-Tips

How do I know if I have inflammation from exercise?

The sore or tight feeling in your muscles, the “fire-breathing” or “WOD cough” we sometimes get, our dripping sweat, and racing heart, they’re all signs and symptoms of increased inflammation during a workout. You are tipping the pendulum far to one side, and your body is trying to swing it back to normal.

How long does exercise induced inflammation last?

Every workout causes microscopic damage to muscle fibers; the inflammation process repairs this damage during the following recovery period, which begins about two hours after a workout and typically resolves after 48 hours.

What causes inflammation after working out?

The answer is swelling in the muscle compartment that results from an influx of white blood cells, prostaglandins (which are anti-inflammatory), and other nutrients and fluids that flow to the muscles to repair the “damage” after a tough workout.

How do you get rid of inflammation from working out?

Continued

1. Rest and recover. Some R&R is good, too.
2. Apply heat (carefully). If your muscles still ache after 48 hours, try heat.
3. Get a massage. It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints, Rulon says.
4. Take an anti-inflammatory.

How do I stop inflammation after working out?

5 tips for choosing more anti-inflammatory food

1. Prioritize Protein.
2. Choose antioxidant rich foods with each meal.
3. Increase your intake of omega-3 fatty acids.
4. Vitamin D is involved in many important functions in the body, one of which is to regulate inflammatory response.
5. Reach for powerful fruit and vegetable juices.

How do I reduce inflammation in my workout?

The last thing you’re probably thinking about after a workout is ways to reduce inflammation….

1. Omega 3 fats. Foods containing omega-3 fats are one of the best things that you can eat after your workout to initiate a healthy recovery and reduced inflammation.
2. Black beans.
3. Berries.
4. Whole grain carbs.
5. Spices.
6. Leafy greens.

How do I reduce inflammation after working out?

Be sure to include these foods on a consistent basis: avocado, broccoli, berries, carrots, citrus, dark green leafy lettuce, sweet potato and squash. Increase your intake of omega-3 fatty acids. This essential fat is need to support brain health and decrease inflammation.

Is rest good for inflammation?

While rest does help inflammation go down after injury, too much rest can actually slow down or inhibit the healing process. Ashley Heller, PT explains how resting after an injury is not the solution to healing.