Discover how Pakistanis manage post-workout sore muscles with Meri Sehat. Explore local remedies, practices, and effective recovery techniques.

How Pakistanis Deal With Post-Workout Sore Muscles

Getting a massage from your local maalishi may be a better option that rolling over that foam roller.

Overview

There are many benefits to exercises. A good mix of cardio and <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training">strength training</a> aids in better cardiovascular health, strengthens your muscles and bones and helps you sleep better. But what accompanies a bout of intense exercise is Delayed Onset Muscle Soreness (Doms). When, after a workout, your whole body hurts. 
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The fitness community worldwide has responded to this by introducing foam rolling and it can be done either before or after workouts. When done at the beginning of workouts, it&rsquo;s been shown to increase flexibility just as much as stretching. 
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Post-Workout Sore Muscles

Foam rolling is also great for post workout recovery, can alleviate symptoms of Doms and can help prevent myofascial adhesions as your muscles repair themselves. It&rsquo;s easy, affordable, efficient and can be performed anywhere. Foam rolling is done by using foam rollers which are cylindrical blocks of compressed foam that come in all shapes, lengths and densities. 
The desi fitness community, however, prefers their own method to deal with universal ailments &mdash; maalish [massage].

Both of these modalities have the same end goal: to alleviate muscle soreness and to speed up recovery. They both work by exerting pressure on your muscles in long gliding movements. 
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<h5>So How Is A Maalish Different From Foam Rolling?</h5>

The method of maalish we use for sore muscles utilises pressure being put onto the muscle groups that have just been worked. Massage oils or lotions are used in order to ensure smooth movements and reduce friction and some people use essential oils such as lavender oil to get added benefits. 
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It&rsquo;s different from foam rolling in that the pressure can be adjusted according to the needs of the muscles, how they respond and what you need at the moment. It is also better than foam rolling because your maalishi [masseuse] can get into those nooks and crannies where a foam roller can&rsquo;t go. 
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A study published in Frontiers in Physiology in 2018 has found that sports massages were better at reducing soreness and feelings of fatigue than any other modality for example; cryotherapy, compression garments etc. Doms starts 12-24 hours after exercise, peak at 48 hours and the recovery might take up to 10 days. It comes with increased pain, fatigue and inability to produce force. Many studies have shown that if performed right after the workout, a good maalish can help ease the pain of Doms and help speed up the recovery in the days right after the event. 
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A maalish also helps better with injury and pain and doesn&rsquo;t worsen the issue given its adaptable nature as discussed in a 2016 study published in Pain Medicine. Then there&#39;s the element of physical touch that comes with it, the soothing effect it has can have psychological benefits as well. A maalish also helps activate your parasympathetic nervous system that slows down your heart rate and breathing and promotes blood flow to all organs. 
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Conclusion

At the end of the day, whether you use foam rolling or a maalish for post-workout recovery depends on your particular needs and what you can afford. Locally, you can get a good maalishi for as little as Rs500 and reap the countless benefits. Muscle soreness is an ugly and painful aspect of intense physical activity and either way we must get rid of it! 
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