How to get rid of muscle pain after exercise

A rather common occurrence, especially in people at the first workouts, is pretension. Most people think that it arises as a result of good performance in the gym and muscle growth, but this is not always the case. Sometimes, the strength of exercise after exercise is not the result of a high-quality workout in the gym, but the result of improper performance of sports exercises, the wrong choice of weight for work.

Causes and factors of muscle pain

Such types of muscular pains are known: usual - after a load, delayed due to injury.

If there is pain after exercise, then it is associated with the occurrence of microtraumas and micro-breaks in muscle fibers, an increase in the amount of lactate in the muscles. It arises as a result ofthat in the blood of an athlete for several days the number of muscle cells becomes larger, they are there until the body restores a certain part of them, or it does not withdraw at all.

The usual pain is classified as the right type, it does not affect the function of the muscles, it lasts about two or three days for beginner athletes, for those who have been engaged for a long time, about a day. Krepatura - an indicator that the athlete has worked well the right muscles. If the day after a workout, he does not experience moderate pain, then the body is used to physical exertion.

When an athlete changes his program or intensity of training, there may be lagging pain after some time (usually several days) after exercise. This is due to the change in the process of muscle work. The duration of the pain is from one to four days for a professional athlete and about a week for a beginner.

Krepatura - this is the right kind of pain that occurs after exercise.

The pain that occurs with a minimum load is aching in nature, inhibits movement, quite often it is accompanied by redness, weakness of the body, swelling of the injured area - all these are symptoms of muscle pain as a result of injury.She appears directly during training, sometimes the next day. A person who is injured cannot train, often has to completely give up physical exertion or practice carefully and exclude physical exertion on the injured area. One of the most serious types of this pain is muscle tearing, in this case surgery may be required.

How to remove muscle pain

Initially, it is necessary to figure out what kind of pain the athlete feels: right or wrong (pain was caused by an injury to workout). With the wrong pain, you should consult your doctor as soon as possible, especially if it lasts more than 72 hours.

To facilitate the krepatury there are many ways, consider some of them:

1. Eat right. You do not need to neglect proper nutrition, so a beginner or advanced athlete needs to remember that for a successful recovery after a workout his diet should contain 2-4 g per 1 kg of weight of an athlete - carbohydrates (per day), about 2 g per 1 kg of weight - protein , as well as about 20% of healthy fats of the total calories.
2. We drink the right amount of water.The required amount of water depends on the weight of the person, there is a formula for calculating: you need to multiply the weight of a person by 0.04, and get the amount of water per day. If the fluid is not enough, the body removes toxins worse, therefore, the process of muscle regeneration takes longer.
3. Perform cardio exercises. To quickly get rid of toxins and lactic acid, it is recommended to perform three or four workouts per week.
4. Contrast shower after exercise. To remove the pre-workout padding, we recommend alternating hot and cold water for three cycles or more.
5. We do muscle massage. After a workout, you can perform a muscle massage yourself, and once a month they recommend doing a professional massage.
6. Include supplements in the diet. For effective muscle recovery it is necessary to add fatty acids to the daily diet, they reduce the inflammatory process and stimulate the immune system. These substances contain such additives - fish oil, flax oil.
7. We alternate the weight used for exercises. Principle: It is recommended to alternate physical exertion with a large weight and a large number of repetitions with a small number of repetitions and low weight.
8. Remember, the maximum time for an effective workout is 45 minutes.If her time is longer, then the level of the hormone testosterone decreases and the level of cortisol increases.
9. The athlete needs a healthy sleep lasting about 8 hours. It helps reduce cortisol levels, resulting in a reduced risk of injury during exercise.
10. Use foods that help reduce pain. Products containing anthocyanins (for example, black currant, peeled potatoes, parsley, ginger, walnuts) help to cope well with crestfaction.

Muscle Pain Medications

One of the easiest ways to take a sore tooth is to take a cure for it. Nonsteroidal anti-inflammatory drugs or analgesics are most often recommended. They help reduce the severity of inflammation in the muscles, relieve swelling, and relieve pain. But one of the side effects of taking such drugs is a metabolic disorder in the articular cartilage, which can even lead to its destruction.

To date, there are already drugs that have the property not to disturb the metabolism in this tissue, but there are still a lot of outdated remedies. There are also drugs for external use, they do not have such a pronounced effect on the body, like pills.

When taking medications, you should always remember that you should not drink them before training, otherwise you may not feel the approach of a serious injury. Drugs only reduce the stress, but do not accelerate muscle recovery.

How to avoid muscle pain after exercise

One of the most important ways to prevent muscle pain is a gradual increase in the time and intensity of training, since the most common cause of fastening is a long break in training or the addition of a new load.

To prevent muscle pain, a warm-up before exercise is necessary, it will increase blood flow to the muscles and help reduce the risk of injury during the workout.

So, to summarize and determine for yourself what information you need to know in order to prevent the occurrence of prestressing and relieve pain in the muscles.

The first thing to remember is to immediately determine what caused the pain - it is a fastener, or the result of an injury. If an athlete is injured, then you should immediately contact a doctor.However, any athlete will cope with krepaturu by himself. There are such methods, described in this article, as helping yourself with the “right” pain: a healthy diet, the use of products that help reduce the pre-naturation, sleep, cardio exercises, massage, a douche or taking painkillers.

We recommend paying special attention to the proper nutrition and drinking of the right amount of water, as these two tips will help to cope with the crepture and to avoid its appearance in the future. If crepulence has already appeared, then we recommend doing self-massage, or professional massage, a douche, in extreme cases, take medications, because they will help to remove pain after a workout, but will not affect the speed of muscle regeneration.

You also need to remember that taking medications may be accompanied by side effects. To avoid muscle pain, a gradual increase in the time and intensity of the workout is recommended, and in front of it it is necessary not to be lazy and always do warm-ups.

We hope that our advice will help you and will be useful and interesting recommendations,specified in this article.

Video: muscle recovery after exercise