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Bagaimana cara mengatasi kekakuan otot setelah latihan intensif?

Kramper terjadi paling sering setelah aktivitas fisik yang intens atau tidak biasa, terutama ketika tubuh tidak terbiasa dengan aktivitas tersebut. Ini adalah kerusakan kecil pada otot yang terjadi selama latihan, terutama ketika otot-otot baru terlibat atau ketika intensitas latihan ditingkatkan. Bagaimana mencegah kramper? Jika mereka muncul, bagaimana cara mengatasinya? Apakah ada yang memiliki metode teruji untuk mencegah rasa sakit otot setelah latihan intensif keesokan harinya?
Kramper terjadi paling sering setelah aktivitas fisik yang intens atau tidak biasa, terutama ketika tubuh tidak terbiasa dengan aktivitas tersebut. Ini adalah kerusakan kecil pada otot yang terjadi selama latihan, terutama ketika otot-otot baru terlibat atau ketika intensitas latihan ditingkatkan. Bagaimana mencegah kramper? Jika mereka muncul, bagaimana cara mengatasinya? Apakah ada yang memiliki metode teruji untuk mencegah rasa sakit otot setelah latihan intensif keesokan harinya?
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Bagaimana cara mengatasi kekakuan otot setelah latihan intensif?Bagaimana cara mengatasi kekakuan otot setelah latihan intensif?

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18 answers


Amigo00
Awarded
To prevent muscle soreness, you can stretch, use warm compresses with salt, or drink an appropriate amount of water.
To prevent muscle soreness, you can stretch, use warm compresses with salt, or drink an appropriate amount of water.

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Kosaaa
Awarded
In order to prevent muscle soreness, it is worth stretching and warming up muscles before physical activity. During training, one should not allow the moment of tendon muscle micro-damages. In addition, what I do is massaging the muscles during breaks between sets. However, when muscle soreness strikes, we should not burden the affected muscle groups, it is worth resting and nourishing well. There is no need to be afraid of muscle soreness, it is a natural mechanism that is not harmful, it informs us that the muscle has been subjected to stress.
In order to prevent muscle soreness, it is worth stretching and warming up muscles before physical activity. During training, one should not allow the moment of tendon muscle micro-damages. In addition, what I do is massaging the muscles during breaks between sets. However, when muscle soreness strikes, we should not burden the affected muscle groups, it is worth resting and nourishing well. There is no need to be afraid of muscle soreness, it is a natural mechanism that is not harmful, it informs us that the muscle has been subjected to stress.

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cuneytakar
Awarded

Muscle pain after sports is also known as delayed onset muscle pain. This pain can occur within a few hours or after 1 day. Making cold compress, using cold gel and cold spray can help with muscle pain after sports.

Muscle pain after sports is also known as delayed onset muscle pain. This pain can occur within a few hours or after 1 day. Making cold compress, using cold gel and cold spray can help with muscle pain after sports.

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Thomaspako
Awarded
I do it like this, immediately after training (within 30 minutes), creatine and quickly absorbable carbohydrates and protein. After about an hour, I eat a big meal with over 50g of protein and around 200g of carbohydrates. It's also important to supplement during training, EAA or BCAA are welcome. But the real secret is regular training, if we do it once in a while, we will probably not avoid muscle soreness. Personally, I like muscle soreness, it means that the workout was good!
I do it like this, immediately after training (within 30 minutes), creatine and quickly absorbable carbohydrates and protein. After about an hour, I eat a big meal with over 50g of protein and around 200g of carbohydrates. It's also important to supplement during training, EAA or BCAA are welcome. But the real secret is regular training, if we do it once in a while, we will probably not avoid muscle soreness. Personally, I like muscle soreness, it means that the workout was good!

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OpenAI BOT
Awarded
To prevent muscle soreness after intense training, it is important to warm up properly before exercise and cool down afterwards. The warm-up should consist of dynamic exercises such as jumping, jogging in place, or lunges, which prepare the muscles for intense exertion. After training, it is beneficial to cool down, for example, by stretching or gentle massage. It is also important to gradually increase the intensity of the training in order for the body to adapt to new demands. Gradually increasing the time, intensity, and repetitions will help avoid muscle microdamage and soreness. However, if muscle soreness does occur, there are several ways to help alleviate discomfort: 1. Stretching - regularly performing stretching exercises after training can help prevent muscle soreness and alleviate its symptoms. 2. Light recovery training - engaging in lighter exercise, such as walking or cycling, can help relax the muscles and speed up recovery. 3. Massage - gentle muscle massage can help improve blood circulation and relax acidified areas. 4. Hot baths or heat compresses - applying hot baths or warm compresses to sore muscles can help alleviate pain and tension. 5. Consuming adequate nutrients - a diet rich in protein, vitamin C and E, and antioxidants can help muscle recovery and reduce discomfort caused by muscle soreness. Remember that each body may react differently to training and muscle soreness, so it is worth experimenting with different methods to find what works best for you.
To prevent muscle soreness after intense training, it is important to warm up properly before exercise and cool down afterwards. The warm-up should consist of dynamic exercises such as jumping, jogging in place, or lunges, which prepare the muscles for intense exertion. After training, it is beneficial to cool down, for example, by stretching or gentle massage. It is also important to gradually increase the intensity of the training in order for the body to adapt to new demands. Gradually increasing the time, intensity, and repetitions will help avoid muscle microdamage and soreness. However, if muscle soreness does occur, there are several ways to help alleviate discomfort: 1. Stretching - regularly performing stretching exercises after training can help prevent muscle soreness and alleviate its symptoms. 2. Light recovery training - engaging in lighter exercise, such as walking or cycling, can help relax the muscles and speed up recovery. 3. Massage - gentle muscle massage can help improve blood circulation and relax acidified areas. 4. Hot baths or heat compresses - applying hot baths or warm compresses to sore muscles can help alleviate pain and tension. 5. Consuming adequate nutrients - a diet rich in protein, vitamin C and E, and antioxidants can help muscle recovery and reduce discomfort caused by muscle soreness. Remember that each body may react differently to training and muscle soreness, so it is worth experimenting with different methods to find what works best for you.

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BartekBanaszek
Prevention: Warm-up, Gradual increase in intensity, Regularity of training, Proper hydration, Proper nutrition Alleviating symptoms after the occurrence of acids: Perform light aerobic exercises such as walking, swimming, or cycling. Massage, Ice bath, Stretching, Supplementation
Prevention: Warm-up, Gradual increase in intensity, Regularity of training, Proper hydration, Proper nutrition Alleviating symptoms after the occurrence of acids: Perform light aerobic exercises such as walking, swimming, or cycling. Massage, Ice bath, Stretching, Supplementation

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michaszip89
Home remedies for muscle soreness include drinking tomato juice, natural isotonic with still water, lemon, honey, and a pinch of salt, drinking tea with a small amount of baking soda (baking soda has alkalizing properties), drinking cherry juice (cherry is a rich source of flavonoids), and using warm or cold compresses.
Home remedies for muscle soreness include drinking tomato juice, natural isotonic with still water, lemon, honey, and a pinch of salt, drinking tea with a small amount of baking soda (baking soda has alkalizing properties), drinking cherry juice (cherry is a rich source of flavonoids), and using warm or cold compresses.

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Alien0s
"The most important thing is to provide a meal with proteins and micronutrients, and get at least 8 hours of restful sleep daily."
"The most important thing is to provide a meal with proteins and micronutrients, and get at least 8 hours of restful sleep daily."

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Introsil
The cheapest and simplest option - a cold shower :) I know it's painful and seems crazy but it works.
The cheapest and simplest option - a cold shower :) I know it's painful and seems crazy but it works.

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Stasiukx
Just take a cold bath after training.
Just take a cold bath after training.

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Grace
Muscle soreness is generally a good symptom (indicating changes in muscles as described in the post), although it can be unpleasant to feel. To alleviate the painful aspect, it is necessary to oxygenate the blood. How to fight this? - My tried and tested method: drinking a liquid product called chlorophyll from the duolife company, which contains several other synergistic ingredients in addition to chlorophyll. I always drink 20 ml in the morning - before any activity, and when I exercise intensively, I take additional sips during and after (*the amount also depends on body weight). For those interested, I can provide a link to the product to buy it cheaper than at the pharmacy: http://grazynaroclawska.myduolife.com/shop/products/1/285,duolife-chlorofil.html?__language=pl
Muscle soreness is generally a good symptom (indicating changes in muscles as described in the post), although it can be unpleasant to feel. To alleviate the painful aspect, it is necessary to oxygenate the blood. How to fight this? - My tried and tested method: drinking a liquid product called chlorophyll from the duolife company, which contains several other synergistic ingredients in addition to chlorophyll. I always drink 20 ml in the morning - before any activity, and when I exercise intensively, I take additional sips during and after (*the amount also depends on body weight). For those interested, I can provide a link to the product to buy it cheaper than at the pharmacy: http://grazynaroclawska.myduolife.com/shop/products/1/285,duolife-chlorofil.html?__language=pl

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beyond11

Muscle soreness, also known as delayed-onset muscle soreness (DOMS), is a common side effect of exercise, especially when you engage in new or strenuous activities. While DOMS is typically harmless and subsides within a few days, it can be uncomfortable and hinder your performance. Here are some effective ways to combat muscle soreness and promote recovery:

Hydration: Staying hydrated is crucial for muscle function and repair. Drink plenty of water throughout the day and especially after your workout to flush out toxins and replenish fluids lost through sweat.

Nutrition: Proper nutrition plays a vital role in muscle recovery. Focus on a balanced diet rich in protein, carbohydrates, and healthy fats. Protein provides the building blocks for muscle repair, while carbohydrates replenish glycogen stores used during exercise. Healthy fats support overall health and inflammation reduction.

Rest: While exercise is essential for muscle growth, adequate rest is equally important for recovery. Allow your body time to repair and rebuild damaged muscle fibers. Aim for 7-8 hours of sleep each night to promote optimal recovery.

Stretching: Stretching after your workout can improve flexibility, reduce muscle tension, and promote blood flow to the affected areas. Focus on gentle, static stretches that hold for 30-60 seconds. Avoid excessive or forceful stretching, which can worsen inflammation.

Active Recovery: Light exercise, such as walking, swimming, or yoga, can be beneficial for muscle recovery. Active recovery helps improve circulation, reduce muscle stiffness, and promote blood flow to the sore areas.

Ice and Heat: Ice therapy can be effective in reducing inflammation and pain associated with muscle soreness. Apply ice packs for 20-30 minutes at a time, several times a day, within the first 24-48 hours after your workout. Once the initial inflammation subsides, you can use heat therapy, such as warm baths or heating pads, to further promote blood flow and relaxation.

Massage Therapy: Massage therapy can help break down scar tissue, improve circulation, and relieve muscle tension, making it an excellent option for muscle soreness. A professional massage therapist can tailor the treatment to your specific needs and provide targeted relief.

Compression: Wearing compression garments, such as sleeves or tights, can help reduce swelling and support the muscles during recovery. Compression garments can be especially beneficial for athletes and individuals with intense workouts.

Over-the-counter Pain Relief: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage mild to moderate muscle soreness. Follow the recommended dosage instructions carefully.

Proper Warm-up and Cool-down: Always warm up before your workout to prepare your muscles for activity and reduce the risk of injury. Similarly, cool down after your workout to help your body gradually transition to rest and promote recovery.

Muscle soreness, also known as delayed-onset muscle soreness (DOMS), is a common side effect of exercise, especially when you engage in new or strenuous activities. While DOMS is typically harmless and subsides within a few days, it can be uncomfortable and hinder your performance. Here are some effective ways to combat muscle soreness and promote recovery:

Hydration: Staying hydrated is crucial for muscle function and repair. Drink plenty of water throughout the day and especially after your workout to flush out toxins and replenish fluids lost through sweat.

Nutrition: Proper nutrition plays a vital role in muscle recovery. Focus on a balanced diet rich in protein, carbohydrates, and healthy fats. Protein provides the building blocks for muscle repair, while carbohydrates replenish glycogen stores used during exercise. Healthy fats support overall health and inflammation reduction.

Rest: While exercise is essential for muscle growth, adequate rest is equally important for recovery. Allow your body time to repair and rebuild damaged muscle fibers. Aim for 7-8 hours of sleep each night to promote optimal recovery.

Stretching: Stretching after your workout can improve flexibility, reduce muscle tension, and promote blood flow to the affected areas. Focus on gentle, static stretches that hold for 30-60 seconds. Avoid excessive or forceful stretching, which can worsen inflammation.

Active Recovery: Light exercise, such as walking, swimming, or yoga, can be beneficial for muscle recovery. Active recovery helps improve circulation, reduce muscle stiffness, and promote blood flow to the sore areas.

Ice and Heat: Ice therapy can be effective in reducing inflammation and pain associated with muscle soreness. Apply ice packs for 20-30 minutes at a time, several times a day, within the first 24-48 hours after your workout. Once the initial inflammation subsides, you can use heat therapy, such as warm baths or heating pads, to further promote blood flow and relaxation.

Massage Therapy: Massage therapy can help break down scar tissue, improve circulation, and relieve muscle tension, making it an excellent option for muscle soreness. A professional massage therapist can tailor the treatment to your specific needs and provide targeted relief.

Compression: Wearing compression garments, such as sleeves or tights, can help reduce swelling and support the muscles during recovery. Compression garments can be especially beneficial for athletes and individuals with intense workouts.

Over-the-counter Pain Relief: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage mild to moderate muscle soreness. Follow the recommended dosage instructions carefully.

Proper Warm-up and Cool-down: Always warm up before your workout to prepare your muscles for activity and reduce the risk of injury. Similarly, cool down after your workout to help your body gradually transition to rest and promote recovery.

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Zubiks
I distinguish two types of muscle soreness, those after a period of inactivity and those after regular training. As Paczes noticed, the second type is a sign of a good workout and usually short-lived - which is desirable for me; on the other hand, I defend myself against the first type by preparing my muscles for above-average strain. Due to high activity, I do not engage in additional exercises during the spring-autumn season. However, during the winter season, I try to warm up all muscle groups and joints every morning, and before the first training sessions, I do thorough warm-ups. The actual training itself is much less demanding at the beginning.
I distinguish two types of muscle soreness, those after a period of inactivity and those after regular training. As Paczes noticed, the second type is a sign of a good workout and usually short-lived - which is desirable for me; on the other hand, I defend myself against the first type by preparing my muscles for above-average strain. Due to high activity, I do not engage in additional exercises during the spring-autumn season. However, during the winter season, I try to warm up all muscle groups and joints every morning, and before the first training sessions, I do thorough warm-ups. The actual training itself is much less demanding at the beginning.

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Patusia
What are muscle soreness and when can they occur? Muscle soreness is commonly referred to as delayed onset muscle soreness (DOMS). The state of delayed muscle soreness is caused by microdamage to the muscles that occurs during exercise, where inflammation can develop. This happens when the muscles are not properly prepared for intense work and stress. It is a fact that usually sore muscles afflict people who are just starting to exercise or have had a longer break from training, or have introduced new exercises or increased loads into their training plan. Muscle soreness usually occurs in the legs - mainly in the thighs, as well as in the buttocks and abdomen, depending on which body parts were most involved. DOMS can persist for up to 5-7 days, although the most intense discomfort does not last longer than 1-2 days. Can muscle soreness be harmful? It is worth knowing that muscle soreness is a normal phenomenon and although muscle pain can be severe, DOMS is not harmful. Sore muscles are a sign that intense regeneration and strengthening of damaged muscle fibers is taking place, which increases their resistance to higher loads. How to combat muscle soreness after intense training? 1. Massage has a relaxing effect on tired and sore muscles, effectively helping to reduce their excessive tension. It contributes to improved blood circulation, increasing muscle oxygenation. Massage can be done independently, by performing gentle circular movements or with special massagers. 2. A warm bath, nothing works as well on sore muscles as a warm shower or a warm bath. 3. Light stretching exercises. Muscle pain won't catch up if a set of stretching exercises is performed after a proper workout. However, exercises are also a great way to relax and reduce muscle tension when muscle soreness occurs. Additionally, stretching will accelerate the regeneration of muscle fibers. 4. Visit to the sauna. The sauna is a place where you can spend some time when DOMS strikes. The high temperature in the sauna helps to relax the muscles and also reduces muscle pain after training. Additionally, circulation improves and oxygenation of the body increases in the sauna. 5. Use of gel or ointment for muscle pain. Typically recommended for sore muscles are warming or cooling gels, which relieve pain, reduce muscle tension, and provide relief. Instead of gel or ointment, cold or hot compresses can also be used.
What are muscle soreness and when can they occur? Muscle soreness is commonly referred to as delayed onset muscle soreness (DOMS). The state of delayed muscle soreness is caused by microdamage to the muscles that occurs during exercise, where inflammation can develop. This happens when the muscles are not properly prepared for intense work and stress. It is a fact that usually sore muscles afflict people who are just starting to exercise or have had a longer break from training, or have introduced new exercises or increased loads into their training plan. Muscle soreness usually occurs in the legs - mainly in the thighs, as well as in the buttocks and abdomen, depending on which body parts were most involved. DOMS can persist for up to 5-7 days, although the most intense discomfort does not last longer than 1-2 days. Can muscle soreness be harmful? It is worth knowing that muscle soreness is a normal phenomenon and although muscle pain can be severe, DOMS is not harmful. Sore muscles are a sign that intense regeneration and strengthening of damaged muscle fibers is taking place, which increases their resistance to higher loads. How to combat muscle soreness after intense training? 1. Massage has a relaxing effect on tired and sore muscles, effectively helping to reduce their excessive tension. It contributes to improved blood circulation, increasing muscle oxygenation. Massage can be done independently, by performing gentle circular movements or with special massagers. 2. A warm bath, nothing works as well on sore muscles as a warm shower or a warm bath. 3. Light stretching exercises. Muscle pain won't catch up if a set of stretching exercises is performed after a proper workout. However, exercises are also a great way to relax and reduce muscle tension when muscle soreness occurs. Additionally, stretching will accelerate the regeneration of muscle fibers. 4. Visit to the sauna. The sauna is a place where you can spend some time when DOMS strikes. The high temperature in the sauna helps to relax the muscles and also reduces muscle pain after training. Additionally, circulation improves and oxygenation of the body increases in the sauna. 5. Use of gel or ointment for muscle pain. Typically recommended for sore muscles are warming or cooling gels, which relieve pain, reduce muscle tension, and provide relief. Instead of gel or ointment, cold or hot compresses can also be used.

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chomikgrizzly
I conducted experiments that lead to certain conclusions, which should be further investigated. I know that I didn't have any acid reflux or DOMS (Delayed Onset Muscle Soreness), despite setting new repetition records when I still felt like going to the gym. I used about 15g of vitamin C in combination with about 7-8g of baking soda in half a liter of water. I drank the entire bottle during training. I only drank it to avoid getting sick because it was winter. I have already written about it here. Maybe some popular YouTuber can check it out, conduct studies, I'm telling you, I didn't experience anything after a tough leg day, where the record improved from one training session to another. Previously, without drinking this, after such a training, it took a week for me to recover. Let someone thoroughly check it, you have room for new videos on YouTube... I stopped being interested in it and maybe I underestimate the scale of this "discovery".
I conducted experiments that lead to certain conclusions, which should be further investigated. I know that I didn't have any acid reflux or DOMS (Delayed Onset Muscle Soreness), despite setting new repetition records when I still felt like going to the gym. I used about 15g of vitamin C in combination with about 7-8g of baking soda in half a liter of water. I drank the entire bottle during training. I only drank it to avoid getting sick because it was winter. I have already written about it here. Maybe some popular YouTuber can check it out, conduct studies, I'm telling you, I didn't experience anything after a tough leg day, where the record improved from one training session to another. Previously, without drinking this, after such a training, it took a week for me to recover. Let someone thoroughly check it, you have room for new videos on YouTube... I stopped being interested in it and maybe I underestimate the scale of this "discovery".

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TrenerKamil
Unpopular opinion from the coach - don't fight it, because if they are meant to appear, they will appear :) And to specify the issue: Delayed onset muscle soreness (DOMS) - it's the post-training muscle pain caused by microdamage during training. But getting back to the topic - whether DOMS appears or not depends on many factors. I guess you are just starting your training, right? If so, you are in the most difficult moment, it's something new for you and I understand that it can be unpleasant for you :) However, as you gain experience, you will probably start to appreciate it, that's good news. Over time, it may become less intense because the training won't be such a shock to your body anymore. The bad thing is that I have been training for about 12 years and I still get them. Sometimes they are almost unnoticeable, and sometimes they are bigger. It all depends on how I train, and I know well when I will definitely have them, and when they probably won't appear. As for methods that can alleviate muscle pain (but probably won't make it disappear), sauna comes to mind, cold baths (or alternating cold and warm showers), gentle stretching, and gentle massage/self-massage (with a ball, massage gun), rolling, acupressure mat, etc. I wish you perseverance and good luck :)
Unpopular opinion from the coach - don't fight it, because if they are meant to appear, they will appear :) And to specify the issue: Delayed onset muscle soreness (DOMS) - it's the post-training muscle pain caused by microdamage during training. But getting back to the topic - whether DOMS appears or not depends on many factors. I guess you are just starting your training, right? If so, you are in the most difficult moment, it's something new for you and I understand that it can be unpleasant for you :) However, as you gain experience, you will probably start to appreciate it, that's good news. Over time, it may become less intense because the training won't be such a shock to your body anymore. The bad thing is that I have been training for about 12 years and I still get them. Sometimes they are almost unnoticeable, and sometimes they are bigger. It all depends on how I train, and I know well when I will definitely have them, and when they probably won't appear. As for methods that can alleviate muscle pain (but probably won't make it disappear), sauna comes to mind, cold baths (or alternating cold and warm showers), gentle stretching, and gentle massage/self-massage (with a ball, massage gun), rolling, acupressure mat, etc. I wish you perseverance and good luck :)

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pave
This is not really an answer to the question, but rather my experience. Once you experience muscle soreness, I just wait for it to go away ;-) Well, I associate muscle soreness rather as a result of lactic acid (or other acid) activity, which is the product of some metabolic reactions in muscles under heavy load (hence, I think, the name associated with acid). Maybe something related to insufficient oxygen in cells. Microdamage also occurs, but I don't think they are the "source" of muscle soreness... Too many "maybe's" in this answer ;-)
This is not really an answer to the question, but rather my experience. Once you experience muscle soreness, I just wait for it to go away ;-) Well, I associate muscle soreness rather as a result of lactic acid (or other acid) activity, which is the product of some metabolic reactions in muscles under heavy load (hence, I think, the name associated with acid). Maybe something related to insufficient oxygen in cells. Microdamage also occurs, but I don't think they are the "source" of muscle soreness... Too many "maybe's" in this answer ;-)

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gbksiazczak
Gradually increase the intensity of the training, then you won't have to fight the consequences of recklessness.
Gradually increase the intensity of the training, then you won't have to fight the consequences of recklessness.

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