Fitness, Health and Wellness

Feeling very sore after a workout can seem like a badge of honor; it's a reminder that you got up in the morning to make time to exercise, and that you really pushed yourself. But if you're still feeling the burn the next day, is it good to workout with sore muscles? This is a very common question among fitness enthusiasts. If you are battling the question, is it good to continue exercise with sore muscles, read on. Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. If your muscles are sore, you might wonder when your muscles are sore is it good to work out or rest.  While some soreness after a new or intense workout is totally natural, a "no pain, no gain" mindset can have serious consequences if you ignore signs that your body needs a rest. In some cases, active recovery exercise like stretching and walking can be beneficial to sore muscles. The decision to continue will depend on the severity of soreness and symptoms you’re experiencing. While you may be tempted to power through your work out it is important to understand that rest and recovery is just as important for building muscle as working out. Finding a balance is critical to avoid injury. Benefits of working out when slightly sore? The pain and soreness is also called Delayed Onset Muscles Soreness (DOMS). Working out with DOMS or sore muscles should involve some light exercises which may be beneficial. It may feel good to: stretch out sore muscles do light resistance exercises, such as core strengthening workouts do low-intensity cardio, such as walking or swimming You can also focus on muscle groups that you didn’t work previously. For example, add in an arm weight workout the day after a run. In addition to feel good feeling, light recovery exercise may offer other health benefits. Mobility, or full-range, exercises like walking or easy cycling lead to more blood pumping through the muscles. This increase in blood flow may help you recover from soreness sooner. It is essential that you are not overloading or challenging the muscles more. The soreness you are feeling maybe due to tiny, microscopic tears in the muscles as a result of your workout. These microscopic tears heal and become stronger allowing you to further develop your workout. A muscle that hasn't had time to recover is more susceptible to a serious muscle tear or excessive tissue damage. Therefore you should not overload your tired muscles. Muscle soreness or DOMS is common after leg day, and just like with all muscles your leg and calf muscle recovery is vital.   How to recover from sore muscles especially sore calf muscles Stretching sore legs Stretching is an important aspect in one’s warming up and cooling down routine. It helps improve flexibility during an exercise regimen. However, the risk of over stretching your muscles can cause intense pain and soreness. As a rule of thumb, if your muscles feel a stabbing pain, that implies that you have over stretched your muscles, resulting in injury. If it is done correctly, one should feel a slight but comfortable stretch of the muscle. Use an Ice Pack to reduce soreness in legs Speed up DOMS recovery with this time-tested remedy dates back ages. Applying an ice pack can relieve pain, and ease swelling and inflammation of the sore muscles Elevate legs for better circulation This is a remedy to improve blood flow to your heart. Oxygen depleted blood returns blood to one’s heart through veins. As the veins are tiny and pressure is low, by positioning one’s legs above the heart level, helps improve blood flow faster. This natural method aided by gravity improves blood circulation and reduces pain. Elevating legs while going to bed or sitting on the sofa can speed up workout soreness recovery.   Fastest way to recover from sore muscles The fastest way for calf soreness recovery is by using active recovery for DOMS. This can be by employing calf compression recovery methods. The most modern and easy to use device, to ease pain and swelling that has been scientifically proven is SPRYNG, a calf compression wrap. It uses active compression technology to improve circulation and flush out lactic acid, thereby alleviating pain. SPRYNG has many advantages when compared to other active compression and leg compression devices in the market. A few of them are - Quick recovery- It takes only 15 minutes to produce results Embrace freedom - It is lightweight, portable, and untethered.  Extremely affordable –it is cheaper than any other active compression device on the market. Convenience-  Place your order now and become eligible for delivery to your doorstep. Buy now and pay later with our free IN settlement options.     https://shiftmovementscience.com/ultimategymnasticsstrengthguide/#General_Strength_-_Lower_Body https://www.menshealth.com/uk/building-muscle/a756682/the-beginners-guide-to-gymnastics/- https://www.insider.com/trying-simone-biles-workout-regimen-reviewed-photos-2021-8#:~:text=Biles'%20workout%20reportedly%20consists%20of,through%20each%20of%20the%20moves. https://www.healthline.com/health/working-out-when-sore  

With the limelight in the muscles segment given to predominantly the bigger muscles like the quads and hamstrings, the calf muscles are often ignored. However, our calf muscles punch more than their weight for our body to function. Calf muscles are vital for driving you forward with each step as they absorb loads with each impact and support your body and lower limbs.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. The calf muscle is made up of 2 different muscles: the gastrocnemius and the soleus. The gastrocnemius is the large muscle which can be seen beneath the skin, and the soleus is a smaller muscle which lies beneath the gastrocnemius.   Benefits of strong calf muscles  Just think about all daily activities your calves are involved in be it walking, running, jumping or even climbing. Some strong calf benefits are –   Better foot support  Strong calf muscles pay a pivotal role in foot support, as they play a pivotal role in the movement of the plantar flexion. You use the plantar flexion whenever you stand on the tip of your toes or point your toes. Any injury to the plantar flexion muscles can limit your range of motion.   Strong calves for running  Another of the benefits of strong calves is that it helps you in running. When running, the calves are involved and provide the push needed to propel upwards and forwards. Calf pain is also a common grievance in runners, so keeping your calves in strong condition is a must to help you run at your optimum.   Prevention of injury   Prevention is better than cure. Weak or tight calf muscles are prone to injury as they reduce your range of motion and misaligns your muscles making the stronger muscles overcompensating the weaker muscles leading to faster wear and tear. Calf exercises benefits in strengthening your muscles and improves your range of motion and improves misalignments in your lower body leading to lesser injuries.   Strengthen your calves with these simple calf muscle exercise’s  As you have read above there are a plethora of benefits of calf muscle exercise. Here are 3 of the best calf muscle exercise’s; Straight Knee Calf Raises  Begin with both feet on the ground near a wall or something to support you.   For the Straight Knee Calf Raise lift your heel as high as you can and be on your toes. Make sure that your weight is centered on your toes evenly. Slowly lower your heels back down to the ground. Keep your knees straight.   Repetitions: begin with 3 x 1  You can carry weights for added pressure.   Bent Knee Calf Raises  For the Bent Knee Calf Raise follow the above steps and just bend your knees as you begin the raise.   Repetitions: begin with 3 x 1  You can carry weights for added pressure.   Seated Calf Raise   To feel the benefits of a calf workout do not forget the seated calf raise.   You may need to be at the gym for this one, but it is one of the best exercises to strengthen your calves.  Simply sit on a seat and place your toes on a step or stool with your heel just hanging off. Place some weights on your knees and slowly lower your heels down and raise back up as far as you can.   Recovery for calves is important as recovery is to any other part of the body. Recovery is just as important as strengthening because it gives your body time to repair, rebuild, and strengthen itself between workouts. Without adequate recovery time you may be at increased risk of exhaustion and injury.   Regular exercise or participation in sports means you are pushing your body beyond its current level of fitness. Exercise – especially intense exercise – creates tiny tears in the muscles. Over time, as muscles heal, they eventually grow bigger and stronger. It’s important to remember that this self-healing process occurs during rest and recovery, not during the exercise session itself. Therefore, to keep continuing to exercise or play sports adequate rest plays a pivotal role.    Calf muscles play an important part in any sport and exercise routine thereby calf muscle recovery is vital. If adequate rest is not allowed, you are also at risk of overtraining syndrome. For more information about overtraining syndrome click here.   How to recover calf muscles?  There are many ways to help with your calf recovery and here are some of the best ways.  So, how to help calves recover-   RICE  RICE stands for Rest, Ice, Compression and Elevation. This is how you treat your muscles in the first 2-3 days after the injury. You need to get plenty of rest, especially to keep the affected muscles from exerting themselves even further. Apply an ice pack to the affected area for about 20 minutes every 2 hours. Next, apply compression; that means you need to bandage the limb to reduce swelling and pain and keep them slightly elevated.    Over-the-counter medications   You can get some over-the-counter medications to reduce inflammation and relieve pain. Talk to the pharmacist to find what’s best for your condition.   Physical therapy   You don’t need physical therapy for temporary tight calves that happen after a workout.  However, if you have chronic tight muscles you need to find the cause and rehabilitate the muscles. Talk to your doctor if you experience persistent tightness in the muscles.    Massage therapy   Massage therapy is a good option if you are an athlete or on a strenuous workout routine. A massage therapist applies controlled pressure on your muscles to reduce tension, improve blood circulation, remove muscle knots and so on.    Use Active Compression tools    Active compression tools are specially designed to apply rhythmic compression on affected muscles. They will reduce the swelling and inflammation of the muscles and help the calf muscle recovery process.   There are a lot of active compression tools on the market. If you are a professional athlete, a gym enthusiast or someone with tight calf muscles, invest in an active compression tool. Find out how calf massagers work here.   Consider the efficacy, affordability and usability of the device before you buy an active compression tool. SPRYNG is the best recovery tool you’ll find today. It’s a portable device that you can wear any time while you’re going about your usual activities. The device contains an innovative, patent-pending wavetec™ graduated compression pattern that prevents leg swelling and improves blood circulation. SPRYNG will reduce swelling and pain in your muscles easily in 15 minutes and speed up the recovery process.          References https://sportandspinalphysio.com.au/the-importance-of-calf-strength-and-the-best-calf-strength-exercises/#:~:text=Why%20is%20Calf%20Strength%20So,Become%20faster   https://head2toeclinic.com/three-reasons-why-you-have-tight-muscles/  https://www.uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/#:~:text=Active%20recovery%20increases%20blood%20circulation,muscles%2C%20tendons%2C%20and%20ligaments.   

Have you ever gone for a run to only experience sore and tightness the next day? Your calf muscles may also be feeling the burden of a long, high intensity run!  A calf muscle massage can benefit your calves in more ways than you think. Apart from providing relief, it can also strengthen and maximize its function while providing you with relaxation.  Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Let’s deep dive into your calves and find out what the benefits of massaging calf muscles, the types of massages available and what it does to your wellbeing!  Why is calf pain massage therapy important?   With the limelight in the muscles segment given to predominantly the bigger muscles like the quads and hamstrings, calf muscles are often ignored. However, calves play a vital role in getting you places as it helps you walk, run and even climb while providing stability to your body. Calf muscles are susceptible to tears and strains if adequate care is not taken. Thereby it is in your best interest to provide the best treatment for calf muscles.   Additionally, the calf muscles are regarded as the second heart of the body. This is because almost 90% of the blood returning to your heart arrives from your veins located in your calves.  Exercise and long bouts of sitting or standing can weaken these muscles making them less effective in moving blood, which can result in a lot of swelling and pain (known as blood pooling).  Let’s look at why you develop painful calf muscles and calf muscle massage benefits.   The single biggest calf massage benefits are that massages provide you relief from pain while also providing you the feeling of relaxation as your muscles de-stress.     There is a plethora of reasons how calf pain can be exacerbated. It can be after a jog, seating down for extended periods, standing on the job, improper warm up’s or they can cramp up even while lying down. Calf pain can be excruciatingly painful, and it can hamper your day-to-day life.   It can be stated that calf muscle pain or soreness which begins after exercise is caused by delayed onset muscle soreness, otherwise known as DOMS. The soreness is a result of muscle fibres tearing within your calf or the formation of muscle knots. For more information on how to treat calf muscle knots click here  So how would you recover from calf muscle pain?   The 2 easiest ways how to recover from sore calves is through massages which can be either a regular calf massage or active compression therapy.   The battle between a Regular Calf Massage vs Active Compression therapy   There are many ways to help ease painful calf muscles, however the most popular methods are done using the services of a masseuse or by using active compression therapy. Active Compression therapy is a relatively new treatment to hit the market and if you like many others want more information about this new technique, read on.    Regular Calf Massages   Standing for long hours at the job, working out at the gym or being at your seat for long hours can make your calves sore.   By using the time-tested calf pain recovery services of a registered masseuse, you will be able to ease the pain and soreness. Massage therapy also has psychological benefits as it is shown to reduce stress and anxiety levels bringing on a sense of relaxation.   For a calf massage you will have to visit the therapist or employ the services of a on call masseuse to enjoy this form of calf pain treatment   Active Compression Therapy   The new kid on the block in the recovery game, is Active Compression Therapy and it is the best remedy for sore calves.   With active compression therapy pain relief is only a calf stretch away! Active Compression therapy is ideal for flighting blood pooling and DOMS which are the leading cause of calf pain.   Active Compression therapy works by using controlled pressure to increase blood flow to your legs and improve blood flow to your heart. By improving blood flow, active compression devices prevent blood pooling and thereby reduces pain and swelling. Most active compression devices are ideal home remedies for calf pain treatment.  The best way to recover from sore legs is by using the most advanced active compression therapy device in the market- SPRYNG.   SPRYNG comes in a one size fits all solution and is the result of over 3 years of scientific research and development. The device uses a compression pattern that is patent pending and is registered by the FDA. SPRYNG is the ideal recovery for calves and is the most versatile calf compression recovery solution in its class.   For more information on how calf massagers and active compression devices work click here   The takeaway  With the convenience of massage therapy available at anytime from the comfort of your own home and the swiftness of the recovery active compression therapy holds an edge over a regular calf massage.   The scientifically backed SPRYNG has many advantages when compared to other active compression and leg compression devices in the market. A few of them are -  Quick recovery- It takes only 15 minutes to produce results. So, it is ideal for a day filled with back-to-back competitions.   Embrace freedom – While all other active compression devices are bulky and cumbersome SPRYNG it is lightweight, portable, and wireless. It can easily be carried around anywhere.    Extremely affordable –it is cheaper than any other active compression device on the market.  Convenience- Place your order now via our website www.spryngme.com and become eligible for free delivery to your doorstep.  Buy now and pay later with our easy installment settlement options.      References https://www.healthline.com/health/what-compression-therapy-and-its-benefits-are#retail-devices  https://www.healthline.com/health/what-compression-therapy-and-its-benefits-are#:~:text=Compression%20therapy%20uses%20controlled%20pressure,your%20veins%20and%20decreases%20swelling.  https://cloudmassage.com/blogs/news/how-to-massage-tight-calf-muscles  https://akphysiotherapy.com.au/services/recovery-rehab-treatment/           

Overtraining Syndrome, also known as burnout, is a common condition among athletes, especially among those who follow inadequate training schedules and practice under poor coaching and supervision. If athletes experience fatigue and decline in performance despite increased training, overtraining can be the cause. Consequently, the athlete might face frequent injuries, mood swings, lack of motivation and even infections.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Athletes challenge the limits of their physical capabilities in order to improve performance. However, the recovery of your body ought to be as important as strenuous training and participating in competitions. Otherwise, the accumulation of small injuries over time will result in impeding the improvement of your performance.    As you fail to recover properly after training, continuous physical fatigue and stress can lead to suppressed immune responses.   There are many risk factors you need to be aware of. Being specialized in a single sport, a sudden increase in training intensity, participating in endurance sports, lack of confidence and parental or coaching pressure are the main reasons why athletes face burnout.  Overtraining syndrome causes  Unfortunately, most young athletes are prone to overtraining syndrome and often go unnoticed by their parents. In most cases, over-ambitious parents contribute to this condition unknowingly.   However, adult athletes often face this issue because of the training schedules that are not based on best practices given by sports science.   Symptoms and signs of overtraining syndrome  Chronic muscle and joint pain  Weight loss  Loss of appetite  Increased resting heart rate  Decreased sports performance  Fatigue  Prolonged recovery  Low mood  Frequent illnesses  Decreased performance in other fields such as work and school  Personality change  Irritability  Sleep disturbance  How to prevent overtraining  The training should be enjoyable, and you should be aware of how your body responds to the exercise. Generally, one or two-day breaks per week and longer breaks every few months are mandatory for your body, especially for your muscles to recover. You need to build awareness for cues that indicate you are at a burnout, such as prolonged physical and mental fatigue and muscle pain.  How to treat overtraining  The only treatment for overtraining is rest. Before the symptoms start exacerbating, take a break from training and rest until you are fully recovered. Avoid activities that exert your muscles during your rest and avoid stress triggers.   What can you do to recover your muscles?  Sore muscles after a demanding training routine is not necessarily a bad sign. You just need to rest and recover for a few days before you get back to your training. As you progress, you gain strength and agility with continuous training. To improve your performance without falling into overtraining, you have to incorporate a balanced workout regimen that includes resting and muscle recovery sessions.  You can learn more about muscle recovery techniques here.    Active compression massage tools are the best method to relieve muscle overuse symptoms such as muscle soreness, muscle knots and swelling in the legs. Active compression is a massage technique that promotes blood circulation in the affected areas in order to help the recovery process and ease the pain. You can read more about how to improve blood circulation in the legs and recover from muscle pain here.  There are overtraining recovery tools such as SPRYNG which you can use to massage your sore muscles at home. SPRYNG is a highly effective active compression tool you can use conveniently. You wear it on your calves and activate its various preloaded massage patterns to get relief from muscle pain.     

Many people experience leg muscle fatigue at some point during their lives. The lower body carries the heavy burden of carrying the weight of the upper body. As a result, sitting or standing for long periods of time can cause tired legs and blood pooling. Muscle fatigue in legs is often associated with aching legs, muscle soreness, or cramping.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Legs feel tired for several reasons, not only if you are overweight and older. If a healthy person experiences-tired legs, they may be able to self-heal with rest or slow and gentle movements, till the condition of their legs improve.   What causes legs to feel tired and how to recover tired legs?  1. Overuse  One of the most common reasons for fatigue in legs is overuse. If you have been sitting or standing longer than usual or even after a vigorous exercise routine, you may suffer the nasty effects of tiredness in legs. Rest is one of the best ways to bring your legs back to its normal state.   2. Muscle Cramps  Overuse of your legs often lead to muscle cramps. Frequent muscle cramps can lead to leg fatigue. Allow your legs and body plenty of time to rest until your symptoms recede. It is best you stretch effected area gently and even massage the effected muscle.  See your doctor if cramping becomes severe.   3. Hypokalaemia  Hypokalaemia is caused by lower-than-normal potassium levels in your blood. Potassium helps carry electrical signals to cells in your body. Potassium is crucial to the proper functioning of nerve and muscles cells. Hypokalaemia can cause muscle fatigue. If you suffer from Hypokalaemia, it is best you seek medical advice.   4. Poor circulation  Due to poor circulation your legs may feel tired. Poor circulation in the lower part of the body makes it harder to pump blood to your heart from your legs. Poor circulation can result in tired muscles. You can improve circulation by wearing loose clothing and managing underlying issues like diabetes, if any Improving circulation will help in tired legs recovery.  5. Hydrate   Staying hydrated is crucial to avoiding dehydration, electrolyte loss, and muscle fatigue. Drinking water throughout the day and drinking sports drinks during exercise is crucial to prevent dehydration. It is recommended you drink 10-12 8-oz glasses of water daily.   While exercising, it is recommended to drink 125-250 ml of an electrolyte-rich sports drink every 10-20 minutes. This will replace the water and nutrients that are lost due to sweating and help in tired legs recovery.    One of the best ways in answering the question of “how to recover fatigued legs” is by using SPRYNG, the world’s most advanced muscle recovery tool. The SPRYNG compression leg wraps use active compression technology to improve circulation and flush out lactic acid and thereby reduce pain.   SPRYNG has many advantages when compared to other active compression and leg compression devices in the market. A few of them are -  Quick recovery- It takes only 15 minutes to produce results.   Embrace freedom - It is lightweight, portable, and untethered.   Extremely affordable –it is cheaper than any other active compression devices of its kind on the market.  Convenience- Place your order now via our website and become eligible for free delivery to your doorstep. You can also make your purchase from select CVS Stores in the USA.   Buy now and pay later with easy instalment settlement options for online purchases from our website www.spryngme.com   For more information about how SPRYNG works look no further.       References https://www.abc.net.au/news/health/2019-09-07/muscle-soreness-and-exercise-recovery/11483346  https://www.healthline.com/health/tired-legs  https://www.medicalnewstoday.com/articles/tired-legs#causes  https://www.nature.com/articles/emm2017194 

A plethora of causes from muscle overuse to illnesses such as arthritis can cause muscle pain in the legs. The go-to treatment for muscle pain and the other related symptoms including swelling in the limbs and muscle stiffness, is applying ice packs or heating pads to the affected area. Today, a  modern technique called active compression therapy is widely used to treat such conditions. Each of these techniques has unique benefits and uses. Let’s find out how each treatment works and what’s the most effective of them.  Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Cold and heat therapy   Hot and cold therapy is a traditional practice used to treat muscle injuries. They both are simple yet extremely effective. The trickier part is to understand what type of injury requires heat and what requires cold. Sometimes the treatment may include both. As a general rule of thumb, ice is applied to the sore muscles when they show inflammation or swelling; heat when they  are stiff and in pain.   Heat therapy  Heat promotes blood circulation by dilating blood vessels. The better the blood circulation in the area, the faster the recovery. In addition, it reduces the pain and increases muscle flexibility. Applying heat to the injured area a couple of times a day helps with healing the damaged muscle fibers faster.   There are two types of heat therapy; dry heat and moist heat. Dry heat or conducted heat therapy is carried out by applying heating pads to the area. Moist heat or convection heat therapy is derived by heat sources such as steamed towels, moist heating packs, or hot baths. Moist heat is considered slightly more effective than dry heat.   Professional medical equipment such as ultrasound heat generators also follows the same concept.    Cold therapy  Cold therapy, also known as cryotherapy, is formulated by applying cold sources to the affected area. Low temperature reduces the blood flow in the body. As a result, swelling and inflammation subside. This method works especially better around joints and tendons. It also relieves the pain by decreasing nerve activity in the area.   There are a number of ways you can apply a cold pack to the affected area. If the injury is localized to a small section, you can use ice packs or frozen gel packs. Coolant sprays are another option. Ice baths are recommended for a full-body treatment.   There are derivative methods of cold therapy. One is cryo-stretching, where a cold pack is applied to avoid muscle spasms during stretching exercises. Cryokinetics is a treatment for muscle sprains combining exercises with cold therapy.  How to use cold and heat therapy  For mild muscle pains apply the heat or cold pack for 15-20 minutes and repeat every 2-3 hours until the pain subsides.   Active Compression  Active compression is a special massage technique that helps to optimize blood circulation. Massage therapists who carry out the process gently apply pressure on the affected area using their fingers and palms, as they massage the limb in circular movements following the directions of blood. This method is helpful for those who suffer from muscle soreness, swelling, and blood pooling in the peripheral parts of the body.  This treatment is not only for blood circulatory disorders. You can effectively alleviate the muscle pain after a strenuous leg workout with a simple active compression massage. Learn more about active compression here.   There are a few convenient ways you can reap the benefits of active compression rather than going to a therapist every time your muscles ache. The best available method is by using a muscle recovery tool. You can use these tools to massage your muscles without the support of a therapist.   SPRYNG is the most advanced and convenient active compression tool for legs. Unlike most other muscle massager tools, SPRYNG is wireless and therefore it is very convenient to use. It’s preloaded with 3 different compression patterns guaranteeing quick recovery for sore legs.