Share in WhatsApp
How to get rid of muscle pain after exercise?
- Why after exercise sore muscles
- How to avoid discomfort after exercise
- Proven tools for sore muscles
After intense exercise it is difficult to get out of bed? The feeling of muscle pain is known to anyone who plays sports. For many, this discomfort becomes a cause of long delay in shape, or quit training altogether. But don’t go to drastic measures. To reduce the pain by using a competent fitness regime and simple rituals after a workout.
Why after exercise sore muscles
If the muscles hurt during a workout is to blame lactic acid. When hard physical loads, the amount of muscle contractions increases rapidly and the oxygen of the blood does not have time to enter muscles. So the energy in this period of time is created by using a salt of pyruvic acid. And already from it then converted into lactic acid (or, as it is called, lactate). The blood does not have time to “pick up” the lactate from the muscles, so they hurt. The lactic acid level reaching a maximum after 5 minutes after the peak load and decreases to provisions already in 40-60 minutes. To deal with this pain makes no sense one hour after the workout will stop burning by itself. Contrary to popular belief, burning in muscles under the influence of lactic acid does not affect their growth or destruction. If you want to carry away the lactic acid as quickly as possible, do stretching after a workout and don’t forget about the rest.
The culprit of delayed muscle pain be microtrauma of muscle fibers. When muscles are damaged, there is inflammation, which causes severe discomfort. This pain does not give us the next day after a workout to climb the stairs. The more intense the exercise, the greater the discomfort. The duration of training does not affect the occurrence of pain. The main role of unusual stress to the body, which if desired can be obtained for 10 minutes.
How to avoid discomfort after exercise
Sorry, very late to avoid muscle pains it is impossible. In fact, it is an essential attribute of muscle mass — the healing process of damaged fibers gives the muscle growth. To get training results, you have to sooner or later go to unusual loads and to perform more complex exercises. The good news: over time, delayed muscle soreness will be transferred easier than in the beginning of the training.
The most effective way to avoid excessive muscle pain — increase physical activity gradually. Do not pick a fight immediately after an illness or break — it won’t help. Moreover, after this training going to the gym will have to wait at least a week. Always remember that excessive load with more weight does not guarantee you beautiful muscles, but increases the chance of serious grass. And build those muscles with the trauma will be much more difficult.
Proven tools for sore muscles
To avoid delayed muscle pain will not work, but you can try to ease. To reduce the time to recover, try these simple ways. Exercise, sleep, massage and other methods are available will help to relieve tension and pain.
Usually the discomfort goes away in 3-5 days. At this time, clear an intense workout. Try to respect the day and sleep at least nine hours. The recovery process is faster during sleep. Besides quality rest and healthy sleep — the key to fast muscle growth.
- Recovery training
Perhaps the simple exercise will help to reduce the discomfort best. Do exercises or simple workout. Do not take large weight and not endure the pain. Try simple asanas of yoga or do a few bodyweight exercises. Physical activity improves blood circulation and metabolism, and thus helps the muscles to recover faster.
Eat in a balanced way. To the healing process went faster, the body needs sufficient amount of protein and carbohydrates. Note chicken, Turkey, fish, legumes, oats, eggs, blueberries, walnuts and avocado. These products will help speed up the recovery. Do not forget to drink sufficient amount of clean water. You can also pick up vitamin and mineral complex, if you think that your diet is not providing the body with all necessary nutrients.
- A warm bath
To reduce pain you can take warm bath with salt. Warm water dilates blood vessels and increases blood flow to the damaged muscles. Relax in the sauna or the Hammam, too, will benefit.
To get rid of the feeling of heaviness in the muscles will help the massage. It you can do yourself or go to a professional massage therapist. Combine a relaxing holiday with the advantage. Massage warms up the muscles and accelerates blood flow, that time eases the pain and relieves tension.
To improve blood circulation will help stretching. Gradually follow the stretching exercises at a slow pace. Pay special attention to stretching the back of the thigh — for strength training legs the pain is usually concentrated in this area.
To reduce muscle tension will help swimming. This will suit any pool or pond. You can also run in water a couple of simple exercises. The pressure on the muscles under the water also helps to fight the cause of pain — inflammation.
- A cold compress
To relieve the pain in the muscles will help ice pack. To the affected area apply a cold warmer. It is important not to overdo it: do not keep the compress for a long time, otherwise you risk to catch a cold.
If the physical strain was too intense and the pain persists, come to the aid of a contrast shower. First minute stand under a cool shower, and then three minutes under warm. Repeat four times.
- Extreme measures: analgesic
If the pain does not allow you to live or you have a high fever, take NSAIDs (non-steroidal anti-inflammatory drugs). Medication can help relieve pain and reduce inflammation. Important: before using the product consult your doctor. Despite proven effectiveness, these drugs have a large number of contraindications and side effects.
Uses photographs Shutterstock