Easing the soreness from new exercises Nike Blazer

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Easing the soreness from new exercises,[link widoczny dla zalogowanych]
I'm sure we're all familiar with the soreness that comes from a new form of exercise that impacts muscles that haven't been overly stressed (or at least not for a long time),[link widoczny dla zalogowanych].
For example,[link widoczny dla zalogowanych], I recently switched from "normal" running shoes to minimalist shoes,[link widoczny dla zalogowanych], and while I have always used a forefoot-first stride,[link widoczny dla zalogowanych], and I've cut down drastically the length of the 3 runs I've done since buying them (no more than 10 minutes) my calves are definitely on the sore side.
If possible,[link widoczny dla zalogowanych], I'd greatly prefer to keep my every-other-day upper body vs. run schedule, so what are some effective ways, to eliminate,[link widoczny dla zalogowanych], or at least lessen the soreness?
There is no real cure for Delayed Onset Muscle Soreness (DOMS) and some of these suggestions are unproven (while some have been proven not to work) there is some science and lots of anecdotal evidence that these things will help,[link widoczny dla zalogowanych].
Stretching after your workout is a common practice which has many benefits,[link widoczny dla zalogowanych]. Some people report that it helps reduce DOMS but unfortunately the science says that it doesn't really,[link widoczny dla zalogowanych].
Heating and icing help facilitate bringing blood into and pushing blood out of the sore area which help recovery. Ice/heat can have a soothing affect too but that depends on the person (personally I hate the feeling of icing),[link widoczny dla zalogowanych].
Lightly massaging the sore muscles has also been report to help reduce DOMS but again there is no proof to back it up,[link widoczny dla zalogowanych]. I think it feels good though so it may just be psychological,[link widoczny dla zalogowanych].
ibuprofen is an anti-inflammatory and pain reliever. I think this benefits of this are obvious, but I will say to be careful to understand the health risks as you should do when ingesting any kind of chemical.
Doing an Active Recovery (light activity) immediately after your workout will help reduce muscle lactate levels,[link widoczny dla zalogowanych]. Continuing to do active recovery activity in the days after your workout is a good way to keep the blood flow going to the sore muscles and prevent the muscles from tightening,[link widoczny dla zalogowanych].相关的主题文章：

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