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Delayed onset muscle soreness muscle: how to get rid of pain after exercise?

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Delayed onset muscle soreness muscle: how to get rid of pain after exercise?

The contents

  • The factors causing pain in the muscles
  • What is dangerous muscle discomfort
  • Treatment of muscle pain
  • Prevention of delayed pain syndrome

Delayed onset muscle soreness (or the syndrome of delayed muscle pain) is pain in the muscles that occurs after a few hours or days due to increased muscle activity of the body through enhanced (or new body) exercise.

Most acute muscle discomfort is felt 24-72 hours after the exercise. Soreness is not only a hindrance to carry out the next exercise, but also to perform daily activities and even move.

Most often with her face newcomers to the sport or those who have long ignored it. However, a seamed, pain in muscles appears and professional athletes when they increase the intensity during the training. To remove the delayed onset muscle soreness by using effective treatments, and prevention — simple measures of prevention.

The factors causing pain in the muscles

Muscle pain most often occurs for two reasons.

  • The accumulation in the muscles of lactic acid.

During physical training, muscle tissue lack of oxygen, resulting in nedookislennye glucose, the decay of which, and formed lactic acid. It collects, lingering in the muscles, irritating pain receptors and cause the appearance of pain syndrome.

  • Microtrauma.

Muscle contains thin muscle fibres, the contractile elements of different lengths — the myofibrils. At elevated power loads short myofibrils are torn, the body responds with a protective reaction — activates immune cells. This provokes an inflammatory process resulting in pain.

Trigger delayed onset muscle soreness can also: improper diet (avoidance of carrots, tomatoes, eggs, liver, butter and herbs, violation of hydro) and a number of diseases (typhus, flu).

What is dangerous muscle discomfort

Delayed onset muscle soreness that occurs as a result of microtrauma, really triggers an increase of muscle. Damaged muscle fibres during the recovery period becomes longer and thicker, which leads to hypertrophy and increase muscle. However, to constantly strive for the emergence of muscle pain is impossible, because it reduces the intensity of the athlete’s work, the overall efficiency of training affects the level of hormones, processes of anabolism and catabolism in the body.

What symptoms should alert the athlete:

  • pain caused for no reason, lasting more than a week, coming from inside of the joints or chilling the entire body;
  • a sharp, throbbing pain;
  • swelling, bruising where the pain;
  • crackling, creaking of the joints;
  • strengthening, not the weakening of delayed onset muscle soreness.

All these symptoms can indicate the dislocation of joints, sprain of ligaments, tendons, serious tears in the muscle fiber. To not have to face these problems, we should not ignore the pain and wait until it passes by itself. If you experience extreme delayed onset muscle soreness need to take immediate steps to eliminate it, but if the discomfort continues — see a doctor.

Treatment of muscle pain

Prevention is a sure guarantee of preventing pain in muscles. But what if they are already there? To apply one of the proven ways to treat muscle pain.

  • Massage.

It is quite painful, but very effective way of getting rid of delayed onset muscle soreness. Massaging muscles helps to reduce the density and tension of the soft tissues, improve blood circulation, accelerate recovery of muscle fibers. Massage can be done by hand, with vacuum cans, roller, bamboo sticks.

  • Bath.

Warm water improves blood flow in the muscles, so the faster cells are saturated with oxygen and nutrients. If you have no bath, you can go to the sauna or take a cold shower, which is having muscle the same effect.

  • Physical activity.

Get rid of delayed onset muscle soreness helps Cycling or training on a treadmill at a moderate pace. You can also just walk in the Park. It is important not to sit and lie down, and to move.

  • Fitness.

To ease delayed onset muscle soreness and to get rid of it help yoga, Pilates, joint exercises and other ways to stretch.

  • A set of exercises.

Small load and low-intensity training — a highly effective treatment of muscle pain. For getting rid of delayed onset muscle soreness you can do leg lifts, knees bent (for 20 times), lifting a smooth hand over head (20 repetitions), squats (10 times), trunk bending forward and back (15 times in each direction) and the rotation of the pelvis (for 15 laps in each direction).

  • Compress.

It helps to increase blood flow to painful areas, relaxation and restoration of the muscle tissue. Within 15-20 minutes the location of the pain should alternately applying a hot water bottle with hot water and an ice pack.

  • An elastic bandage.

They need to rewind the “sick” place for a few hours or all day.

  • Painkillers anti-inflammatory drugs.

It can be Ibuprofen, Ketorol, Diclofenac. These should be taken only when the pain trudnoperevarimoy, and only on the advice of a doctor. The pain gels and ointments is recommended first days without, Voltaren, Nurofen, Capsicum, Diklak gel.

  • Rest.

You must sleep at least 8 hours a day and try to go to bed no later than 10pm.

Prevention of delayed pain syndrome

To prevent delayed onset muscle soreness and minimize pain syndrome helps timely prevention. To muscle pain appeared less or not raised at all, should observe the following recommendations.

  • If you do sports, do it regularly. After a long break, the soreness will appear guaranteed.
  • Mandatory warm up before training, and stretch it out afterwards. This will help prevent stress injuries.
  • Increase the load and duration of training gradually.
  • Take after sports douche.
  • Eat right. Eat after a workout, foods rich in vitamins A, C, E, and sufficient amounts of protein, vegetable fats, complex carbohydrates.
  • Time to go to sleep.
  • Keep the moisture balance — drink 2 l of purified water without gas per day.
  • It is important to remember that even severe muscle pain you can always get rid of. The main thing is to choose the most appropriate method and follow a sports mode.

    Uses photographs Shutterstock

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