The pain in the muscles, which occurs after a variety of physical activities, is called Delayed onset muscle soreness (DOMS). This pain can be considered as a signal of the body that this group of muscles needs rest and time for recovery. Ignore this signal is not only not recommended, but it is completely forbidden.
Why do muscles ache after training?
Muscle pain after exercise is the result of micro fractures of muscle fibers and the accumulation of lactic acid in it, so if you ignore pain of this type and reload, you can get a serious injury and spend many months restoring the damaged muscle. On this commentary like: “Since the muscles hurt – it means the training was successful” or “if the muscles do not hurt, it means they do not swing” complete nonsense. Muscle pain is the result of an excessive load on muscle tissue and the degree of pain directly depends on the degree of exercise.
Everything begins with a slight discomfort in the muscles immediately after training and in the first day after it, on the second day the discomfort fully develops into pain, the third day after training is marked by a peak of pain in the muscles. Feeling acute pain and burning, especially after a long rest, getting up from the couch feels the resistance of the muscles and their slow stretching. After the third day, the pain starts to decrease and by the fifth day the pain comes to naught. It is worth to see a doctor if on the sixth day the pain remains moderately intense.
How to remove muscle pain after exercise?
Hitch
Pain in the muscles after exercise can be prevented by a hitch. Conduct it at the end of each workout using cardiovascular equipment, give this stage 7-10 minutes from the total time of training. This will help to supply the muscles with an additional inflow of blood, as a consequence, warming them up and relieving the sensations of the DOMS.
Charging
Muscle pain after exercise, what should I do? On the second day after training, take at least 30-40 minutes of gymnastics, at the end of which you need to stretch your muscles. Light aerobic loads are also suitable for charging. At the beginning of the charge there will be a sensation of pain, but by the end of all exercises you can feel the relief in the muscles.
Massage
Pain in the muscles after exercise can be relaxed with a deep massage. This will help improve blood flow and give the muscles greater elasticity, lower muscle tension and accelerate the process of removing lactic acid from muscle tissue. You can do massage as a separate part of the body, directly in the area of which there is pain, and massage the whole body. It is very effective to massage with hot stones, since all the benefits of massage are supplemented with a thermal effect, which also removes pain in muscles after training.
Sauna
Thermal impact on the body after physical exertion easily copes with muscle pain after training and enhances the effect of the exercises, in this you will help sauna or bath, then how to speak the taste and color … For more effect, you can make a honey mask, it will not only affect the decline painful sensations, but will affect the condition and beauty of the skin. Alternatively, you can take a relaxing warm bath for 15-20 minutes, the effect will be similar.
Sleep
As you know, a healthy sleep is a good helper in all situations, including when pain in the muscles after physical exertion. Give your sleep at least 8 hours a day, just as much as possible try to go to rest at lunch time for 20-30 minutes. During sleep, there is a faster recovery of muscle tissue, which will reduce and accelerate the disappearance of pain in the muscles.
Food
To reduce muscle pain after exercise, try to maintain the right balanced diet, which will necessarily contain vitamins A, C and E. Use a large amount of purified water without gas and all kinds of additives, drink green tea with lemon and other drinks rich in antioxidants, this can be a variety of vegetable juices, pomegranate or cranberry juice.
Cold compress
With the help of cold compress you can prevent the occurrence of pain in the muscles and get rid of the feeling of tension and stiffness of muscle tissue. The most effective time for applying this compress is the first day after active physical activity, when the pain is not yet felt so sharply, but you are sure that the muscles were excessively stressed and already feel uncomfortable. Compress for 20 minutes every 4-6 hours.
Heat exposure
By using heat on the body as a whole and its individual parts, you can reduce pain after training, get rid of stiffness and burning in the muscles, by expanding the blood vessels. It can be a usual hot or warm shower (better bath) or just a warming cream, choose what to like more. Influence on the body by this method can be up to three times a day for 20-25 minutes.
Alternating heat and cold
To eliminate the pain in the muscles after the workout, take a contrast shower, with the help of cold water you can remove the inflammation, and with the help of warm water – increase the speed of blood circulation, which allows you to more effectively get rid of the sensation of pain, burning and stiffness. Alternate the pressure of cold water 30-60 seconds, with a warm 1-2 minutes. Repeat this contrast shower 3-4 times. Also for this method, alternating cold and warm compresses. Apply a cold compress for 10 minutes, then change to warm, the duration of which should be at least 20 minutes. When using this method to eliminate muscle pain, always start with the application of cold.
Anti-inflammatory drugs
If the pain in the muscles after training is so strong that there is no more strength to endure, and the application of the above described methods for some reason to use is not possible to take anti-inflammatory drugs. This will help relieve the pain in the muscles, but in no way affect the speed of their healing.
The sensation of pain in the muscles arises after excessive physical exertion, to which your muscles have not yet had time to get used to. Therefore, to eliminate the occurrence of these unpleasant sensations, you should correctly distribute and increase the intensity of training, as well as allocate for rest and recovery of the muscles for at least 2-3 days. Avoid sudden jumps in the intensity of physical exertion, and you will forever forget about such an issue as muscle pain after training.
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