After intense physical activity is it difficult to get out of bed? The feeling of pain in the muscles is known to everyone who goes in for sports. For many, this discomfort is the reason for a long time to postpone the sports form or quit training at all. But do not 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. With increased physical activity, the number of muscle contractions increases sharply and oxygen from the blood does not have time to get into the muscles. Therefore, the energy in this period of time is created by the salt of pyruvic acid. And from it then formed 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 level of lactic acid reaches a maximum in 5 minutes after the peak load and falls to the norm 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 remove lactic acid as quickly as possible, stretch after training and do not forget about rest.
The culprit of belated muscle pain is microtrauma of muscle fibers. When the muscles are damaged, there is inflammation that causes severe discomfort. It is this pain that prevents us from climbing the stairs the day after training. The more intense the exercises, the greater the discomfort. At the same time, the duration of training does not affect the occurrence of pain. The main role is played by an unusual load for the body, which, if desired, can be obtained in 10 minutes.
HOW TO AVOID DISCOMFORT AFTER EXERCISE
In fact, it is a necessary attribute of muscle mass – the healing process of damaged fibers provides muscle growth. To get results from training, you will have to sooner or later move to unusual loads and perform more complex exercises. The good news is that with time, delayed muscle pain will be more easily tolerated than at the beginning of training.
The most effective way to avoid excessive muscle pain is to increase physical activity gradually. Do not rush into battle immediately after an illness or a break – it will not be useful. Moreover, after such training trips to the gym will have to be postponed for at least a week. Always remember that excessive load with a lot of weight does not guarantee you beautiful muscles, but at times increases the likelihood of serious grass. And build the same muscles with the injury will be much more difficult.
PROVEN TOOLS FOR SORE MUSCLES
Avoid belated muscle pain will not work, but you can try to ease it. To reduce recovery time, try these simple methods. Exercise, sleep, massage and other available methods will help relieve tension and pain.
Usually the discomfort goes away in 3-5 days. At this time, cancel intensive training. Try to observe the day and sleep at least nine hours. The restoration process most likely takes place during sleep. In addition, quality rest and healthy sleep – the key to the rapid growth of muscle mass.
Apparently, a simple workout will help reduce discomfort better. Do exercises or a simple warm-up. Do not take heavy weights and do not tolerate pain. Try simple yoga asanas or do a couple of exercises with your own weight. Physical activity improves blood circulation and metabolism, and therefore helps the muscles to recover faster.
Eat in a balanced way. For the healing process to go faster, the body needs enough protein and carbohydrates. Pay attention to chicken, Turkey, fish, legumes, oats, eggs, blueberries, walnuts and avocados. These products will help speed recovery. Don’t forget to drink enough clean water. You can also choose a vitamin and mineral complex, if you think that your diet does not provide the body with all the necessary substances.
To reduce pain, you can take a warm bath with salt. Warm water expands blood vessels and increases blood flow to damaged muscles. Relax in the sauna will benefit too.
Get rid of the feeling of heaviness in the muscles will help massage. You can make it yourself or contact a professional masseur. Combine a relaxing holiday with the advantage. Massage well warms up the muscles and accelerates blood flow, which temporarily relieves pain and relieves tension.
Stretching will help to improve blood circulation. Gradually do stretching exercises at a slow pace. Pay special attention to stretching the back of the thigh – in strength training legs pain usually concentrates in this area.
Swimming will help to reduce muscle tension. This is suitable for a swimming pool or any body of water. You can also perform a couple of simple exercises in the water. Pressure on the muscles under water also helps to fight the cause of pain – inflammation.
To relieve the pain in the muscles will help ice pack. To the sore spot, apply a cold warmer. It is important not to overdo it: do not keep the compress for a long time, otherwise you risk catching a cold.
If the physical activity was very intense and the pain does not go away for a long time, a contrast shower will come to the rescue. First minute wait under cool shower, and then three minutes under warmest. Repeat four times. Extreme measures: painkillers. If the pain does not allow you to live or you have a high temperature, take nonsteroid anti-inflammatory means. Medications can help relieve pain and reduce inflammation. Important: consult your doctor before using the medication. Despite its proven effectiveness, these drugs have more contraindications and side effects.