What to do if your muscles get sore after a workout? Ways to get rid of muscle pain after long-term physical activity and exercise
Often, these people don’t need high scores and big wins.
They choose the sports for the health and maintain the appearance of the data, therefore, an important part of training is the comfort, pleasure and emotional relief.
Sore muscles after workout – norm and pathology
Discomfort after physical activity is absolutely a natural phenomenon, however, if they are connected with any injury, you should not leave the situation unattended.
Enatural causes of muscle pain after exercise
Discomfort may appear during the training process, often one that makes for a long period of time to make a specific muscle group the same type of work. This pain is called a burning sensation which takes place at the end of the exercise. In properly selected exercise program burning is due to inclusion of muscle work and does not carry any danger.
For a second, and sometimes third day, there are new unpleasant pain. This occurs in connection with microtraumatism muscles. Tolerant, do not cause special hardships of feeling talking about quality work in training. But if the pain is intolerable – it is necessary to reconsider the training intensity a little lower. To increase the load you have to gradually, once the body becomes accustomed to certain norms, and the pain will cease so clearly manifest itself.
These two reasons represent a natural physiological process, which takes place a few days later and is not dangerous to humans.
When there is a sharp and sudden pain, she could testify to the injury of any human systems.
Special attention should be paid to the following symptoms:
1. Swelling of the legs
After school sports can appear edema of the extremities. The training session itself is not the cause of accumulation of fluid – this can cause low activity during the day. When their way of life can not be called a movable, high-intensity and infrequent physical exertion is strictly prohibited. In this case, the preference need training moderate strength.
If the day the person is moving around a lot, but the problem with swelling after workouts still, there is a possibility that water retention is the cause of one of the diseases:
• disruption of blood vessels;
• diseases of the joints;
• the presence of overweight.
2. Discomfort in the joints
Joint pain is most frequently visited by those who are performing the heavy loads with many repetitions. Mnogoobraznye exercises lead to erasing cartilage, inflammation and pain.
3. Sharp pain during exercise
Chilling, sharp pain may be associated with untreated trauma, or the emergence of new, with the wrong technique of performing the exercises incorrectly chosen anthropometric parameters of the simulator. In addition, it appears in people neglecting the warm-up and working with limit weights.
Any type of pain should not be left without attention of specialists and doctors.
Sore muscles after workout what to do – diet and regimen
The recovery period is very important, because training is stress to the body, resulting in muscle tears. Basically what you can do if sore muscles after workout is to follow the nutrition plan and regime.
In the first half hour after exercise, the body aktiviziruyutsya protein-carbohydrate window. At this time you need to replenish your energy, to restore the injured muscles. To prevent kataboliceski processes, you need to eat foods containing a sufficient amount of protein and carbohydrates. As fats hamper the absorption of other substances, their use is not recommended.
If the main purpose of the exercise – burning fat, the first meal should be after 2 – 3 hours after physical activity.
To preserve muscle mass, prevent pain in the muscles, you can take vitamin supplements like omega-3, BCAA, creatine, glutamine and amino acids.
No less important is the sleep mode, the overall length should be between 8 to 12 hours a day. Only then the muscles will fully recover and the pain will not be so obvious.
Sore muscles after workout what to do – procedures, external funds
The procedures that will help to remove the pain in muscles after a workout include:
Sports massage, and other massage supplies oxygen to muscles, increases their efficiency. It positively affects the joints, restoring their mobility. Massage is used to increase endurance and the General physical condition, to disperse the blood throughout the body to combat fatigue and muscle pain.
Improving the elasticity of muscles, their relaxation, facilitates stretching. It accelerates the process of withdrawal from the organism of damaged cells, increases the effectiveness of strength training improves athletic performance, increases strength and flexibility. In addition, stretching is fun, lets you relax and reduce overall stress levels.
By releasing endorphins, a sauna reduces muscle pain, eliminates toxins, relieves joint problems and constant fatigue. Systematic visits to warm room improves circulation and removes lactic acid from the muscles. In addition, the sauna is an element of tempering, because the body is forced to switch at work when he is not used to the temperature.
4. Hardening of the body
Such a system of procedures helps the body better adapt to changes in the external environment. The result is a stronger immunity, improved thermoregulation, metabolism and circulation, stabilize blood pressure, increase endurance and efficiency, the normalization of the emotional and psychological side of a man rapid recovery after an intense workout.
Sore muscles after workout what to do – procedures, external funds, drugs
In addition to regenerating treatments, there are external methods to get rid of any discomfort in the muscles – special sprays, soft medicinal forms for external application containing capsaicin, methyl salicylate and menthol.
The easiest way to relieve the pain is taking painkillers. Health workers who spetsializiruyutsya sports medicine, advise to use drugs such as «Aspirin», «Ibuprofen», «Askorutin», «tylenol», «supradin».
To get involved with them is not necessary – the medication is able to significantly influence the process of self-healing muscles.
For beginners, muscle pain – a natural phenomenon. Most importantly, be able to distinguish discomfort from the occurrence of microcracks and pain from possible injuries. With proper restoration, properly chosen diet and exercise, the pain will pass with time and will manifest itself only as the result of unusual stress or in case of their strengthening.