Here are some supplements for muscle flexibility and to reduce pain.
Overview
- Muscle Recovery & Flexibility
- Supplement Recommendations to Reduce Pain and Improve Flexibility
- Lifestyle Changes and Habits For Flexibility
Muscle Recovery & Flexibility
After a strenuous workout, there is a period of time where fibres in our muscles have to rebuild after being broken down. This process is essential for building muscle mass and increasing our muscular strength. During the recovery phase, some mild inflammation sets in to help the muscles regenerate. This contributes to why we feel sore the next day after a workout. If we overwork our body to the point of injury, mild inflammation can become severe and the pain can last longer than usual.
The key to speeding up muscle recovery is to give it rest. The muscles must have an ideal amount of recovery time before attempting to work out the same muscle group again. Alternating muscle groups in training is helpful in this process. Also, a very important in recovery and injury prevention is a proper warm-up and cool down of at least 5-10 minutes.
Regular stretching and dynamic movements help maintain flexibility and prevent your muscles from being tight. It also helps keep sufficient blood flow to the muscle groups that have been worked. Doing this can reduce pain felt in the recovery phase and speed up the process as well.
Recommended Supplements to Reduce Pain and Increase Flexibility
In addition to an anti-inflammatory diet and adequate recovery time, some herbal supplements have been proven to help with chronic inflammation and reduce overall pain. A few good supplements include:
1) Turmeric/Curcumin
Turmeric is a plant herb similar to ginger that has not only anti-inflammatory but also circulation-boosting effects. Studies have shown the effectiveness of turmeric is not only reducing pain but also reducing overall inflammation. Curcumin is the active compound in turmeric that creates this effect that can be found in supplements in its extract form or whole root form.
2) Serrapeptase
Serrapeptase is an enzyme produced by bacteria found in silkworms that have been used as a supplement for many years to reduce pain and inflammation. There have been studies that show that it may breakdown scar tissue from the previous injury in the body that can contribute to loss of range of motion or pain (1).
3) Glucosamine & MSM
Glucosamine is a compound that is naturally found in our joint cartilage that aids in the cushioning of joints. In individuals who have arthritis or have had a previous injury or wear and tear to the joints, this cushioning can be reduced and cause friction in the joints, increasing inflammation and pain. () In supplemental form, it is derived from either shellfish exoskeletons or from fermented grains.
With consistent use, this supplement may help reduce pain and swelling in joints improving range of motion. In conjunction with MSM (methylsulfonylmethane), which is a type of sulfur necessary to form connective tissue, this may also help in reducing pain and further improve joint repair.
Lifestyle Changes and Habits to Improve Flexibility
1) Staying Hydrated
Staying hydrated is key to ensuring proper blood circulation in areas of healing after a workout.
2) Getting Enough Sleep
Stress is one of the most common causes of inflammation. Inadequate sleep can aggravate symptoms creating more pain and slowing down the recovery process.
3) Maintaining a Regular Stretching Routine
Not only does stretching improve your flexibility, but it also improves blood flow to joints and ligaments that may have been lying dormant. Regular stretching is a great way to alleviate pain and inflammation in the body as well as promote a sense of relaxation.
Takeaways
An adequate amount of rest and recovery between workouts is essential to prevent inflammation and muscle tightening, along with plenty of sleep. Supplements such as Turmeric, Serrapeptase, and Glucosamine & MSM could be used to reduce pain for those who suffer chronic pain or sustained a previous joint injury. A regular stretch routine is key to not only improving the range of motion but also to help improve circulation, reduce stress, and improve overall well being.
PS- Here’s a Pinterest-friendly image if you want to save this post!
