Endurance Training Could Help Combat Muscle Soreness: 4 Foods That Could Help Too

According to a latest study, endurance training in the gym can help dealing with sore muscles caused due to muscle inflammation.

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Endurance Training Could Help Combat Muscle Soreness: 4 Foods That Could Help Too
Muscle inflammation is a condition that causes pain, swelling or redness in the affected area. This could be caused due to an injury, a chronic disease or an infection. According to a latest study, endurance training in the gym can help dealing with sore muscles caused due to muscle inflammation. 
The study was published in the journal PLOS ONE, co-written by faculty at Binghamton University, State University of New York, and Karolinska Institute and Karolinska University Hospital in Stockholm, Sweden.
The study revealed that, specific forms of myositis (muscle inflammation) like dermatomyositis and polymyositis occur when the body's immune system turns against its own muscles, damaging the muscle tissue in the process and this could be revered by endurance training. 

The researchers stated that the prescribed medication for muscle diseases does only half the job. The drugs target one immune cell or a group of immune cells, but there are no new drugs that target muscles that are dying, said the researchers. Exercise on the other hand, takes care of the immune cells that are killing the muscles, while also repairing the cell death of the muscle.
The findings revealed that exercise creates microRNA that decreases the number of immune cells that attack the muscle and in this process it also heals the muscle by increasing aerobic metabolism through the process of mitochondrial biogenesis.

Researchers believe that a combination of endurance training and medications can help treat muscle inflammation better.
Certain foods can also help treat sore muscles. Here are a couple of them.

1. Millets

"People with joint issues and inflammation are asked not to have lot of grains, but millet flours are excellent for them," noted Anshul Jaibharat, a Delhi-based weight-management and diet expert. "Buckwheat is highly nutritious and also gluten-free. It contains quercetin that has anti-inflammatory properties," according to Dorling Kindersley's 'Healing Foods'.

2. Omega 3 Fatty Acids

Foods rich in omega 3 - including fish, nuts, dairy and eggs - are excellent for treating joint pain. Their anti-inflammatory properties can bring down muscle soreness effectively. 

3. Fruits and Berries

Apples, apricots, cranberries are some of the top foods that can bring relief to your aching, inflamed joints. "Fruits are loaded with antioxidants that help the body get rid of cell-damaging free radicals and suppress inflammation.

4. Yogurt

Yogurt's soothing, cooling and anti-inflammatory properties are apt to tackle inflammation. It is also an excellent source of calcium for healthier, stronger bones.




 

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