Thu. Jan 21st, 2021

Eat together!

Only proper nutrition

Causes and methods of getting rid of muscle pain after exercise

4 min read


fitness, lifestyle
Share in WhatsApp

Causes and methods of getting rid of muscle pain after exercise
The contents

  • Causes muscle pain after workouts
  • Inevitable pain after fitness training?
  • When muscle pain is bad?
  • Methods of getting rid of pain after intense physical exercise

People who want to have a trained body with relief muscles can not do without the strength exercises. At the same time that the muscle mass grow, you must constantly increase the load. The greater weight takes the athlete, the higher the probability that after a workout, it will chase the pain. Many believe that it is impossible to achieve the desired results. However, there are ways to reduce pain without reducing the intensity of training.

Causes muscle pain after workouts

Delayed onset muscle soreness, or a syndrome of delayed muscle pain occurs and beginners and experienced athletes. This combination of unpleasant sensations, including pain occurring 24-72 hours after exercise. Regarding the causes of delayed onset muscle soreness there are several theories.

  • The accumulation of lactic acid in the muscles. During strenuous exercise the muscles not getting enough oxygen. Then the body turns to its reserves and begin to produce lactic acid and other compounds.
  • Multiple microtrauma of the muscle tissue. Untrained muscles have fibres microfibril different length. Intense physical activity leads to multiple breaks of the short fibers. The resulting inflammation causes delayed onset muscle soreness. Regular workouts lead to the alignment length of the fibers and the pain decreases.
  • The combined impact of both factors.
  • Inevitable pain after fitness training?

    Rookies, recently came into the power bar, should be ready for the pain after the first training. Untrained muscles are not able to quickly recover. Therefore, the probability of delayed onset muscle soreness is great.

    Within a month the pain will decrease, and when it disappears, it will be a signal to increase the load. Adapted the muscles will be well to carry it.

    Previously it was thought that pain is an indicator of the effectiveness of the exercise, the proof of muscle growth. Now there is a perception that if you give the body to recover and adapt, can cause an increase in muscle mass even at light load. Too intensive training, not taking into account the preparedness of the athlete, dangerous and can lead to overtraining.

    When muscle pain is bad?

    After the first month of training the muscles do not have to suffer from delayed onset muscle soreness. It happens so that the athlete deals with the same load for a long time. And after each workout it feels delayed onset muscle soreness of the muscles. This means that they adapt to the load. The reasons for this situation may be the following:

    • The body does not have enough time to recover.

    In this case, should I exercise less: exercises on major muscle groups legs, chest and back to run 1 time per week, and in the hands, calves and other small muscle 1-2 times.

    • Unreasonably high weight.

    You should not start training with big weights or dramatically increase the load. So you can not just achieve results, but rather to cause cardiac muscle growth.

    • An improper diet.

    New muscle cells are formed only when a sufficient amount of nutrients and amino acids. The building blocks of muscle is protein. Its lack may reduce the results of training. Carbohydrates energize the body with energy, so they should also be in the diet.

    Pain can signal injury. So you need to listen to their feelings during class. You can’t ignore the following signs of injury:

    • swelling, bruising of tissues;
    • sharp pain in the area of possible ligament damage;
    • crepitation, pain while moving the joints.

    If the first manifestations should consult a specialist.

    Workout — a sure way to reduce the risk of injury. Simple fitness items warm up the muscles and ligaments, improve their blood circulation, preparing the main load.

    Methods of getting rid of pain after intense physical exercise

    Usually the pain goes away in 5-7 days after the training for beginners and a maximum of 3 days from more experienced fitness enthusiasts. To remove unpleasant sensations, it is possible to apply several methods.

  • Hitch. Static stretching should be conducted at the end of each workout. Stretching reduces the concentration of lactic acid that reduces pain in the muscles.
  • To relieve the pain can training repeating the movement that caused it, only less intense. So the chest muscles can recover after you press weights, perform a couple of sets of push-UPS. The effect is achieved due to the flow of blood, which provides the damaged muscle fibers with nutrients and washes away the decay products.
  • Hot tub, shower, sauna. Under the influence of high temperature the blood vessels dilate, increasing blood flow. So accelerated muscle recovery.
  • Relaxing massage removes muscle tension, accelerates lymphatic flow, enrichment of oxygen to tissues and their restoration.
  • The receiving complex of amino acids helps to get rid of pain and muscle cell growth.
  • If the physical strain was too great, and later the athlete may experience unbearably strong pain. Then it is acceptable to use anti-inflammatory drugs in the form of tablets (ascorbic acid) and ointments.
  • The combination of the first 5 methods will help to avoid severe pain. Hiccup at the end of the lesson, a hot shower complete intake of amino acids. The next day, do light weight exercises on the target muscle group, then visit massage.

    To the problem of pain after exercise do not arise, you should fulfill several conditions.

  • The most effective way of dealing with delayed onset muscle soreness is proper planning of fitness training. Increase the load slowly: 10% every time lost pain.
  • Proper nutrition with enough of the necessary elements will contribute to muscle growth, and fast recovery from exercise.
  • The resting time is also important. For fast metabolism, you need to sleep at least eight hours a day. Better if you daily to stick to a certain schedule.
  • Uses photographs Shutterstock

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Copyright © All rights reserved. | Newsphere by AF themes.