Get Rid of Pain After Playing Basketball With These Easy Steps
Have you ever played basketball and felt pain afterward?
Playing basketball can be a lot of fun, but it can also cause you pain! All that jumping around and running up and down the court will likely lead to muscle soreness. If this sounds familiar, don't worry- there are plenty of ways to get rid of your discomfort fast. Read on for some easy steps that will help you recover after playing basketball with little or no pain.
Muscles: What makes them hurt
After a day of playing basketball, the muscles in your body are noticeably sore. They have been through lots of contractions and microscopic tears as you sprinted across the court, slid on your backside to get past an opponent before quickly jumping up for another ball that was thrown at you from out-of-bounds. You might feel like taking a break when this happens because it can take 24 hours or more for these muscle fibers and tissue injuries caused by the lactic acid buildup to heal while producing inflammation which causes delayed onset muscle soreness (DOMS).
Is muscle pain supposed to last for a long time?
The whistle may signal the end of a game for you, but it doesn't stop your body from feeling sore and stiff.
Working out too hard can lead to a muscle injury. The soreness you feel after working out will usually go away within 24-48 hours of rest but if it's still around and even more intense, your muscles could be injured.
Make sure to take care of yourself by following healthy post-game recovery techniques which will ward off feelings of muscle fatigue and stiffness while also refreshing your body so that you're ready for practices, games, or tournaments in no time!
Pain accompanied by breathing difficulty, high fever, or stiffness in the neck is not something that should just be ignored as you may have sustained an injury requiring medical attention from a doctor.
After a long game, it is tempting to slump into an available seat in the locker room and rest. However, after intense exercise such as basketball games, you should first cool down for five to ten minutes before flooding your muscles with oxygenated blood by stretching them out on the court.
Stretch lower body muscle groups like hamstrings and quadriceps which are often contracted during layups; stretch upper bodies too including shoulders, arms, or back that may have been exerted when shooting hoops. Hold each stretch up to 30 seconds - try not to bounce while stretching! You'll gain a better range of motion and reduce the chance of injury by stretching after every game.
Keeping hydrated and eating well
It is important to eat a post-game meal or snack within an hour after your game because it will replenish the stores of carbohydrate energy you lost during gameplay, and add protein for muscle recovery.
The number of grams in carbohydrates should be about half of body weight (pounds) while protein intake should comprise about one quarter. Drink plenty of water - which makes up 75% of our skeletal tissue--to replace fluids lost through sweat loss during playtime! For a more accurate picture of how much water to drink, weigh yourself before and after a game or practice, and then drink up to 24 ounces of water.
The end of a highly-anticipated game can be exhilarating, but it's important to cool down and eat something before you start celebrating. You should then focus on getting your body the rest that it needs with eight hours' worth of sleep per night--this will allow repairs from muscle fatigue, hormone production for growth, replenishment in glycogen stores which provide energy during exercise or workouts, and strengthening our immune system!
Providing a balanced diet for basketball players
Being a basketball player is hard work. To get the best performance out of your body, you must have an appropriate diet and exercise routine. Basketball players need lots of carbs for energy but also enough protein in their diets so they can build muscle mass.
If you want to be able to run faster or jump higher then make sure not only are you training physically each day but also making better food choices at every meal!
Getting the right diet for basketball
Basketball players often need to eat healthy foods to maximize their performance on the court. They should try eating five or more times throughout the day, with most carbs coming from whole grains, fruits, and vegetables. Lean red meat is a great source of protein for those who are looking for an alternative option when it comes time to refuel during practices and games; just be sure not to add salt because that can lead to dehydration!
Snacks and breakfast
It's important to fuel your hard-working muscles, so you must start the day right with a healthy breakfast before getting back to training. An easy high carbohydrate meal might be scrambled eggs on whole wheat bagel and milk. For an afternoon snack, have some low-fat yogurt or cereal for some carbohydrates!
Snacks and meals for the afternoon
Planning for a three to four-hour practice or game? If you're hungry and want something with some protein, the pasta meal is perfect. Or if it's less than an hour before your next event, eat a healthy snack like whole-wheat bread with jam or banana milk.
Eating for Recovery at Dinner
After a game or practice, it's important to eat for muscles and energy stores to continue replenishing. Eating within 30 minutes of finishing up is preferred, with healthy options such as an apple slathered in peanut butter or low-fat chocolate milk that provide carbs, protein, and fat at the same time.
Three hours later have a healthy dinner meal consisting of grilled chicken breast on top of potatoes cooked well done alongside peas and salad tossed together before washing down every bite with a glassfuls' worth each watermelon juice topped off by two cups of whole skimmed milk.
The best ways to relieve muscular pain
An ice pack can help
If you need a quick fix to relieve your sore muscles, try wrapping an ice pack in a thin towel and placing it on the affected area for about 15 minutes. This will help decrease inflammation while also cooling down any swelling that may have occurred as well. If there is no swelling present but just muscle pain from exercising without proper stretching or warming up beforehand, apply heat packs to increase blood circulation by applying them directly onto the skin for about 15 minutes instead of using cold therapy.
Give yourself a massage
Soothing muscle pain can be accomplished through a trigger-point massage or sports massage, which gently relieves very tight, sore muscles.
It's time to stretch, stretch, stretch
Make sure to stretch your muscles for about 10 minutes after a rigorous workout. Organize your body with simple movements in such a way that arm swings and marching on the spot warm up the body before starting to increase speed gradually.
Get some light exercise (walk, swim)
It is important to continue exercising even if you are experiencing muscle soreness. The light exercise will help speed up the elimination of lactic acid buildup which can make your muscles feel better in a shorter amount of time.
Take it slow when you do eccentric exercises
Humans are built for endurance, not power. But don’t let that fool you eccentric contractions can make your biceps more powerful than ever before! Do you know how it feels when the muscles on top of your thighs and calves start to burn during a long walk or jog?
That soreness is because those particular muscle fibers work eccentrically under tension as they lengthen to support our body weight while we're moving against gravity. Eccentric training doesn't just help us build bigger muscles; it also teaches them how to fire properly so we have better control over strength gains without risking injury by working out too hard at once.
A warm bath is a good idea
Taking a warm bath will relax tight muscles and improve blood flow, providing temporary relief.
After a grueling workout, soreness is inevitable. The best way to recover? Resting and letting your body heal naturally! But that’s not always possible because you have other commitments like work or school.
That means it can be difficult to make sure you get enough sleep and hydration for recovery. We recommend taking an ice bath after the workout, using arnica gel on any areas of pain especially if there are bruises, drinking lots of water before bedtime so your muscles will wake up less stiff, getting plenty of rest during the day with naps when needed.