People involved in sports( predominantly sports exercises of high intensity or with weights), experienced painful sensations after training. This is the reaction of the muscles to the load. There are a number of proven techniques that will reduce pain.
- Causes of pain after exercise
- Lactic acid
- Retarded pain
- How to relieve pain
- Therapeutic bath
- Bath and sauna
- Contrast shower
- Beta-alanine + ascorbine
- Water balance
- Berry and fruit fresh
- Power for type of workout
- Warm up and hitch
- Healthy sleep
Causes of pain after training
The main causes of pain include the following:to the table of contents ^
Pain due to the synthesis of lactic acid manifests itself during the training or immediately after its termination. When a person is in a state of inactivity, the oxygen level in the muscles is optimally comfortable. But if you increase the load, there will be a deficit of oxygen molecules. Muscles begin to react to this by active production of ATP.And since the intensity of blood flow during exercise changes, lactic acid is retained in the tissues, causing discomfort and burning.
Delayed muscle pain occurs when an athlete( not necessarily a beginner) begins to train under the new program, and also when the intensity and pace of training changes. Unpleasant sensations are caused by micro-ruptures and muscle damage. As a result of injury, the fibers are restored, increasing the additional volume.
Overloading the body has a cumulative effect. When training or any other physical activity causes microtrauma, which does not have time to heal, muscle exhaustion begins. Muscles can no longer recover against the background of a general decrease in immunity. This causes gradually increasing pain and chronic fatigue. With regular overtraining, the hormonal background is also broken, which leads to a decrease in the strength of the joints and ligaments.
Sometimes injuries are confused withmuscle pain. But with injuries, discomfort with time only increases, and damaged tissue lose efficiency. Unlike the overtrained muscles, the injured muscles are not restored as a result of rest.to table of contents ^
How to relieve pain
If pain is a consequence of overtraining or stagnation of lactic acid, discomfort will eventually go away without external interference. Such pain should not be feared, because it is "useful".And if sharp sensations are caused by traumas, it is necessary to urgently address to the expert who will appoint certain preparations and a complex of treatment.to the table of contents ^
If you have muscle aches after the first workout, look in the pharmacy. Special cream will have a relaxing effect and will promote lymph circulation. They will provide active blood circulation, which will remove acid from the muscles and enrich the muscles with useful substances necessary for the synthesis of new fibers. Creams also increase the elasticity of ligaments and joints.
A compress made from ointments or trimmings will help to remove the edema resulting from damage to the capillaries and vessels( this is often the case with heavy workouts).
Among the most effective drugs:
- gevkamen( anesthetizes and warms up);
- nikofleks( removes overexertion, reduces seizures and spasmodic phenomena, it perfectly helps with bruises);
- menovazine( pronounced analgesic effect due to cooling);
- richtophyte( a special cream designed to neutralize the pain and overtraining of muscles in athletes).
All creams are applied locally, on a site with severe pain and around it.to the table of contents ^
If after a strong training muscles ache, but do not want to resort to a drugstore or not, take a hot salt bath. This simple procedure improves blood circulation and helps to relax, has a lymphatic drainage effect.
Quickly relieve the pain of a bath with magnesium sulfate( 1 cup per bath).It has a number of useful properties:
- helps to control electrical impulses in the body;
- removes toxins;
- is involved in the deoxidation of more than 300 enzymes in the body.
Sea salt can also be added to the bath, which neutralizes lactic acid in muscles due to alkalinity. Soda acts on the same principle. And salt and soda are added in an amount of 1/3 cup.
Essential oils improve blood circulation and stimulate the brain to actively work to restore cells of the body. Three drops of eucalyptus, lavender or chamomile ether will enhance the effect of salted water. Bathing time from 20 to 30 minutes.to the table of contents ^
Bath and sauna
The steam room provides a fast withdrawal of metabolic products from the muscles. If you fall in a broom, lactic acid will come out of the muscles much faster than when taking a hot bath.
But the use of the bath after training is a controversial issue. Wet air and high temperatures expose the body to additional stress, multiplying the shock effect from training.
If you want to relieve the pain after physical exercises in the steam room, there are several options to safely do it:
- bathing in a slightly warm bath( this will help the muscles warm up and increase metabolism, but will not put pressure on the cardiovascular system);
- visit the sauna the day after the workout( the body will have time to recover and will not perceive the sauna as stress);
- contrast sauna( involves dousing with cool water while visiting the steam room to prevent overheating of the body).
The contrast shower can also help relieve pain syndrome( albeit to a minor extent).The main plus is that the alternation of hot and cold temperatures will relieve fatigue, which accompanies overtraining and helps to join the normal operating mode.
Massage is practically the most effective means to remove lactic acid from the muscles. The overall tone and "tightness" of muscle tissue decreases, the elasticity of the ligaments increases. Professional sports massage gives a result equal to 24 hours restorative rest.
If you have chosen a massage as a means of eliminating muscle overtraining, prepare for the fact that the first minutes of contact of the masseur with the body will cause extremely unpleasant sensations. A sharp pain will take place after the 8th minute of the massage( it is a specific muscle group, not complex impact on the body).to contents ^
Beta-alanine + ascorbine
An amino acid called beta-alanine is synthesized by our body in a natural way. It is responsible for the balance of pH in muscle cells, improving the strength and endurance of muscle fibers, increases the level of carnosine( acid buffer system).
And in tandem with ascorbin beta-alanine allows several times to accelerate the process of muscle recovery. Take nutrients 4 times a day, a dose of 800 mg a single dose.to contents ^
Dehydration can cause muscle spasms, as the body will try to transport the fluid into the muscles. With prolonged lack of water in the muscles, inflammatory processes also begin.
Doctors advise drinking at least 1.5-2 liters of water a day. It's about pure water, and not about juices, tea, broths and other things.
Water should not be boiled, as it is brought to a boil, it becomes "dead" and can not participate in the process of regulation of body systems. You can drink mineral water and filtered water, as well as spring water.to the table of contents ^
Berry and fruit fresh
Smoothies and fresh berries and fruits can help in recovery after shock training thanks to the shock dose of vitamins, so necessary for the muscles. Two glasses of freshly squeezed juice a day is enough to get the whole range of elements needed by the body.
The most useful for athletes smoothies:
- cucumber with spinach;
- carrot and apple;
- strawberry with yogurt;
Power for training type
The diet is planned based on the type of exercise your body receives. The higher the intensity of workouts and the weights with which you work, the more calories are required to fill the energy window and build muscle.
The main sources of protein: lean white meat, chicken, lean fish, egg whites, cottage cheese, kefir( milk in large quantities to athletes is not recommended, as it provokes swelling).
Athletes also need complex carbohydrates, which are found in cereals, fruits and vegetables, black bread. From simple carbohydrates in the form of sweets it is better to refuse.
Useful fats are divided into vegetable and animal. Vegetables can be obtained from oils and nuts, and fats of animal origin are found in oily fish and butter.to contents ^
Warm up and hitch
Warm-up and hitching is an element of safety, which every athlete must respect. Poorly heated, unprepared muscles, joints and ligaments are very easy to injure. After only 10 minutes of warm-up and hitching, you reduce the risk of accidental injuries by 90%.The hitch also excretes lactic acid well if the muscles of the legs and arms are sore after training.to contents ^
Stretching allows you to make the muscles more elastic and longer, which reduces the risk of injury. It also removes the products of muscle metabolism and relieves stress. During stretching, the human brain produces a hormone of joy, which is a natural anesthetic.
Do stretching after each workout, and also give flexibility to the development of an hour a week as a full-time lesson.
Timely rest is the guarantee of the proper functioning of the body. In the process of sleep, the increase in muscle mass is much more effective than in any other phase of the life of the individual.
An adult should sleep 7-8 hours a day. At the same time, rest should be at the time of a person's biological night, that is, between 21:00 and 06:00.Before you lie down, ventilate the room. This will ensure the inflow of oxygen, so necessary for the recovery of body cells.
If at night you have slept no more than 5 hours, the situation can save the siesta( daytime sleep).The hour of the siesta compensates for a couple of hours of rest.