Cause of sore muscles after exercise. Severe muscle pain after training: how to get rid, how to remove, reduce it with medicines and folk remedies? Why does muscle pain occur after a workout and how long does it last? How to anesthetize

1. A cup of coffee, drunk 30-40 minutes before a workout, increases muscle endurance. Research scientists show that athletes who do not give up coffee can train longer and get less tired during training. One report from the International Coffee Organization (ICO) even shows that 100-150mg of caffeine, about the amount of one cup of coffee, can reduce muscle fatigue, especially during aerobic exercise. .

2. After training, drink freshly squeezed cherry juice or eat 100-200 grams of its berries(in the absence of fresh ones, you should not ignore frozen ones) - and the muscles will hurt less. Cherry has long been used in folk medicine as an analgesic and stamina booster. In many ways, this is the merit of polyphenol and coumarin compounds, which are rich in: they tone the body and increase its regenerative abilities.

3. Take your time during the workout itself, do not drive yourself if the coach advises you to rest between “sets” - do not shorten the rest time: the muscles need this time to recover. In addition, with each repetition in the muscle fibers, the production of lactic acid increases, a kind of “by-product” that is formed after active physical activity and affects the pain receptors of the body. The longer and stronger the load, the more lactic acid accumulates, the stronger the muscle pain. And during breaks, part of the lactic acid is absorbed into the blood and excreted from the body.

4. End Your Workout With Stretching- they provide blood flow to the muscles, contribute to their faster relaxation, thereby reducing subsequent pain.

5. After active training: Heat perfectly relaxes the muscles and very quickly removes excess lactic acid from the body. If you feel that you overtrained today, go to the steam room: the next day, the pain will be minimal.

6. Train with breaks of 1-3 days. Otherwise, the microtrauma that muscle fibers receive during active training (especially if you prefer strength exercises) will not have time to heal. It is also recommended to alternate the load on different muscle groups so that they have time to recover normally.

7. Watch your diet! Provide your body with enough protein and healthy carbohydrates. The first ones are necessary for the muscles for quick recovery (if, due to strong physical exertion, the body loses more protein than it receives, muscle pain, a feeling of weakness and loss of strength are inevitable). Carbohydrates are the main source of energy: not enough of them - the muscles will quickly get tired.

8. Drink water while exercising it is especially important not to suffer from thirst if you train for a long time and at full strength. as practice shows, the banal dehydration of the body, dehydration, is one of the most common causes of fatigue and pulling muscle pain arising from sports.

In terms of diet after training, close attention should be paid to compliance with the norms of protein and water intake. Keep in mind that muscle recovery requires about 2 g of protein per 1 kg of body weight. On average, after an hour of training, a person loses up to two liters of fluid. Sufficient water intake (2-3 liters) helps to avoid dehydration. Researchers from the University of Georgia found that drinking coffee an hour before exercise reduced the intensity of post-exercise myalgia (stretching). In addition, to remove muscle pain help:

• cherry juice - contains antioxidants, anthocyanins, which reduce inflammation in tissues;
• fish oil (fish) - rich in omega-3 fatty acids, which accelerate the healing of muscle microdamages after intense training;
• fresh vegetables of red, orange and purple colors - are a source of antioxidants, minerals, help the body neutralize harmful decay products;
• watermelon juice - contains arginine, which contributes to the normalization of blood circulation;
• blackcurrant - due to the presence of flavonoids in the composition, it reduces the severity of signs of oxidative (oxidative) stress.

Warm or cold

Athletes often resort to the use of ice to relieve muscle pain after a workout. Scientific evidence refutes the effectiveness of this method. Randomized studies have not revealed positive effects from the use of ice compresses, baths. Remember that heat should be used to relieve muscle pain after a workout. In this sense, useful:

• Sauna, bath. Under the influence of high temperatures, blood circulation improves, the rate of metabolic processes increases, which contributes to the active removal of lactic acid and the reduction of muscle pain. The time spent in the steam room should not exceed 20 minutes. After the sauna, bath should drink a glass of water.
• Warm bath. The decrease in the intensity of pain after a hard workout occurs due to the expansion of blood vessels, normalization of blood circulation, muscle relaxation. You can achieve this effect if you spend 15-20 minutes in the bath.
• Cold and hot shower. The procedure begins with exposure to warm water that is pleasant for the body. Then the temperature gradually rises. Stay under a hot shower lasts 1-2 minutes. Then the cold water turns on abruptly. Stay under it for no more than 20 seconds. After the specified time has elapsed, hot water is switched on again. The procedure is repeated 2-3 times.

Medications

Canadian scientists have found that menthol ointment for muscle pain after a workout is more effective than an ice compress. You can remove post-stress myalgia with warming patches. Dry heat helps to reduce the intensity of pain after exercise, as well as maintain muscle strength and activity. In addition, as a first aid, it is recommended to use the following medications:

Compresses

You can use this kind of remedy to remove muscle pain after a workout only in consultation with your doctor. In acute inflammation, compresses cannot be used. Remember, it is strictly forbidden to apply polyethylene over the bandage. Experts recommend limiting yourself to compression paper or cotton. The dressing should not compress the tissue, cause swelling. Muscle pain after training is removed:

• Potato compress. Boil a few tubers and mash until mashed. Place the resulting mass on a sore spot. Put thick paper or several layers of fabric on top of the potatoes, insulate with a woolen scarf. Leave the compress for an hour. Repeat the procedure twice a day until the pain subsides.
• Burdock compress. Scald five large leaves of this plant with boiling water, then put together and fix on the affected area. Top with a soft cloth and warm with a woolen scarf or scarf. Keep a compress to relieve muscle pain for about an hour. Carry out the procedure three times a day until the negative sensations disappear.
• Apple cider vinegar compress for muscle pain. Mix 1 tbsp. l. vinegar with a little turpentine. Lubricate the sore spots with the prepared mixture, apply a warm bandage on top. Leave the compress overnight. Carry out treatment until the condition of the muscles improves, which is expressed in the absence of pain.

Hi people! Let's talk about pain today. No, not about mental, namely about muscle pain. If you train in the gym for you, muscle pain is already something familiar. Personally, I’m used to it and don’t pay much attention to pain in the muscles of the legs after squats, chest pain after bench press, etc. But I remember my first workout.

The fact that everything hurt me the next morning is not even discussed. After the training itself, my hands were just cowardly like those of an alcoholic. The pain did not go away during the whole week. Looks like he went too far with the load.

But the situations are different and the pain itself has a different character and the reason for its appearance. Sometimes ordinary ointments, so to speak, by standard methods, do not help. Sometimes you need the help of a specialist. The appearance of pain after intensive training for 1-3 days is quite normal.

But there are situations when this pain interferes with the normal course of life and becomes simply unbearable. Many athletes wonder when muscles hurt after a workout, how to relieve pain? Do I need to see a doctor? We will discuss these questions in this article! So, down to business...

To begin with, consider the causes of pain in the muscles:

These are not all the reasons, of course there are many more. But these are the main ones. Having understood them, let's now look at the most effective methods on how to relieve muscle pain after a workout.

How to reduce pain

WATER TREATMENTS. A contrast shower lasting 10-15 minutes after intensive training effectively reduces pain and relaxes muscle tissue. A warm sea salt bath followed by cold water dousing is also suitable.

Bath with alternating temperatures. Do not just forget about replenishing the lost fluid. About which bath is better to choose

Swimming in a pool of cool water for 15 minutes is an excellent remedy for sore muscles. Discomfort is reduced by expanding blood vessels and improving blood circulation. Many choose this method and use it constantly.

MASSAGE. It is better to contact a professional massage therapist and get complete relaxation. If this is not possible, you can do the massage yourself. Work the muscles gently and smoothly, starting from the end, moving up, do not make sudden movements.

You can start with light pushing and kneading the muscle, and finish with rubbing. Use a special massage oil with a warming effect. You can add a few drops of lavender, peppermint or sage essential oil. You can also use special massage devices, rollers that improve blood circulation.

Do not stop if the massage causes pain and discomfort. By the end of the procedure, you will feel much better, because massage is one of the most effective ways to relieve pain.

COMPRESSES. Use cold compresses, especially if there is bruising or swelling. You can apply an ice pack, but no more than 20 minutes. You can also apply a heating pad or use a warming cream.

GENERAL ACTIVITY. Do a warm-up to warm up the muscles, stretching. You can do normal walking. The more you develop muscles, the faster your sensations will return to normal.

MASSIVE DRINKING. Helps to quickly remove metabolic products and reduce pain. Should You Drink Water After a Workout?

RELAXATION. If you overdo it in training, take a few days off. This will help restore muscles and gain strength before the next training.

Medications

If the pain is too strong, and the listed methods do not help, you can use pharmacy remedies:

OINTMENTS AND CREAMS. Means for external use perfectly cope with muscle pain in a short time. They are cooling, warming and relieving pain. With edema, it is better to use cooling ones, and for bruises and injuries, painkillers, but in no case warming ones.

Ointments and creams also help increase skin elasticity, improve blood flow, get rid of metabolic products and restore metabolism. The discomfort passes quickly. The most popular and effective means of external use:

• Fastum gel.
• Kapsikam.
• Troxevasin.
• Dolobene.
• Finalgon.
• Voltaren.

TABLETS. Anti-inflammatory, non-steroidal painkillers are able to quickly and permanently relieve pain. But their use should not become the main way to eliminate pain, because it harms the internal organs and the body as a whole. They can also inhibit muscle recovery processes. The safest drugs for pain relief:

• Aspirin.
• Nurofen.
• Ibuprofen.

If after three days the pain in the muscles does not go away, and even intensifies, it is necessary to visit a doctor. You may have sprained or injured your ligaments, or injured your joints.

Prevention

If you do not want to constantly look for the answer to the question of how to get rid of pain after training, try to prevent it. The main methods of prevention:

1. The key to a healthy lifestyle and painless recovery after physical activity is the right, Eat more protein foods that can cover the amount of protein spent during training, and also do not forget about fats and carbohydrates. Their daily rate is 20 and 30%, respectively.
2. Do not forget to observe the daily rate of fluid intake during the day, as well as to replenish losses during training. This prevents toxins from settling and removes toxins from the muscles faster. You can add electrolytes to the water to help restore the water-salt balance.
3. When doing strength training, do not neglect cardio. They help to speed up muscle recovery by saturating the blood with oxygen and clearing lactic acid.
4. Take protein shakes after workouts, as well as supplements rich in polyunsaturated fatty acids and glutamine. About what to drink for good muscle growth -
5. The use of complex vitamins, as well as preparations with magnesium, saturate the body with useful substances, increasing the body's defenses, and also helping muscle regeneration. Magnesium helps prevent cramps and pain.
6. Reception of antioxidants (retinol, tocopherol, flavanoids) as part of preparations and in natural products - cherries, grapes, dried fruits, blue cabbage.
7. Eat foods that help relieve muscle pain. These include watermelons, black currants, pomegranates, cucumbers, parsley, ginger. Decoctions of licorice, linden, chamomile and wild rose are very useful.
8. Do not forget about warming up the muscles before training. Loads also need to be increased gradually. The duration of physical activity without a break should not exceed 1 hour, and preferably 45 minutes. This is due to the increased levels of cortisol in the blood during a long workout.
9. The body needs recovery time to normalize all physiological processes, to normalize hormone secretion and muscle regeneration. Sleep at least 6-8 hours a day. If possible, daytime naps will also be helpful.

Use tips on how to relieve pain after training and how to prevent it, and it will be much easier for you to achieve your goals. But in any case, if the pain is abnormal, be sure to go to the doctor, even if you really don’t want to go there. This is only your health and no one will take care of it except you.

That's all for me - be healthy, friends! See you soon!

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For muscle pain after sports, a compress, massage or warm-up will help.

People start playing sports for a variety of reasons. Someone dreams of Olympic gold, and someone just wants to lead a healthy lifestyle. Regardless of which of these categories of athletes you belong to, you are probably familiar with muscle pain that occurs after training. But why does this “sports pain” appear? And how to reduce muscle pain after sports?

Types of pain after exercise

When muscles ache after a workout, most of us consider this a plus. So, you did a good job, it was not in vain. But does muscle pain really speak of the benefits brought to the body, or is it an alarm signal that informs us of overload and injury? To understand this issue, you need to find out the causes of pain.

Muscle pain that can result from exercise can be divided into three categories:

• Pain from accumulation of lactic acid. At the time of peak loads, pain and burning sensation may appear in the muscles. This is due to the fact that a large amount of lactic acid is formed and accumulated in the muscle tissue. Such pain is of a short-term nature, the blood quickly flushes out lactic acid from the muscles and the pain disappears. This pain is not dangerous.

• delayed muscle pain pain that occurs in the muscles 1-2 days after exercise, we also call it krepatura. Previously, it was believed that this type of pain appears as a result of the accumulation of lactic acid in the muscles. It turned out that the cause of delayed pain in the muscles are tissue micro-ruptures. In people who do not regularly engage in any sport, muscle fibers contain short and long myofibrils. Under load, short myofibrils are torn, resulting in pain. Under certain systematic loads, all myofibrils inside the muscle fibers become approximately the same length and there is almost no pain. Krepatura can also appear in a trained person if the load increases by 10% or more. Over time, a person gets used to the new regimen of loads and endures it painlessly.

• Pain caused by injury. Another cause of pain after training can be all sorts of injuries: sprains, inflammation of the articular bag, dislocations, fractures. If during training you feel clicks or crunches in the joints, be careful - this may be a signal that the likelihood of injury increases.

If as a result you “earned” an injury, you should seek medical help. If discomfort and pain are caused by the first two reasons, you can do nothing, everything will go away by itself. But pain is not the most pleasant feeling, so it is better to relieve yourself after a workout and take steps to reduce pain.

How to deal with muscle pain?

• Relaxation. Try not to load the muscles in the next 1-2 days, let them rest. Sleep is good for rest and recovery.
• Water procedures. A warm bath is usually recommended, but a shower will do. You can also alternate between warm and cold water.
• Massage very well relieves tension and relieves pain. Massage helps reduce inflammation and increase oxygen uptake by muscle tissue. Start massaging the muscle from the edge, so it will relax faster.
• Cold compress Helps reduce muscle inflammation and pain. It's best to apply a cold compress in the first hours after your workout if you suspect you've overdone it.
• Warm. In addition to a hot bath or shower, a hot heating pad or warming cream is also suitable.
• Gentle warm-up and stretching will help stretch the muscles and increase blood flow in them, which will contribute to the fastest recovery of muscle tissue.
• Drink enough liquid. It is also a necessary condition for normal training. A sufficient amount of liquid will help to quickly remove metabolic products.
• Use anti-inflammatory drugs. If the pain gives you too much pain, you can drink anti-inflammatory painkillers (ketonal, meloxicam, etc.).

Prevention

You can play sports, but at the same time not torturing yourself with pain. Moreover, according to the latest science, pain is not an obligatory component of a successful workout.

• Warming up should be an essential part of any workout. This is especially important if you lift weights or practice sports that put a lot of stress on your joints.
• Do not load the muscles abruptly. Gradually increasing the load will help to avoid injury and severe pain.
• Do the exercises correctly. Many do not pay attention to the technique of the exercises they practice and thereby increase the likelihood of injury.
• Eat right. During the period of active training, the body needs proteins and complex carbohydrates. Try to provide the body with these substances.

Approach the training process thoughtfully. Conduct effective .

Currently, a huge number of people are watching their figure and the state of the body as a whole: someone goes to the pool, someone goes to the gym or fitness center, and someone goes in for playing sports. And in any case, a well-conducted training is usually accompanied by the appearance of muscle pain of a different nature. So, it should be divided:

• Unpleasant pulling sensations that constrain movements and appeared after the first workout;
• Feeling stuffed and showing local fatigue.

Muscle growth, as you know, is impossible without their partial destruction: when a person experiences a certain load, they are in constant tension, and old, unstable connections (fibers) are literally torn. The lactic acid entering the place of destruction in this case plays the role of an antioxidant: in fact, being the result of the action of various metabolic processes in the body, it accelerates the process of recovery, tissue regeneration, but at the same time it gives a feeling of strength and general clogging; It is precisely due to the well-established process of the intake of building material and acid and its withdrawal that the growth of muscle volume occurs.

It is necessary to distinguish the sensations mentioned above for the following reason: a beginner in the game and gym or swimming pool is given physical activity, obviously, with a little more difficulty than a regularly engaged person. The muscles of the latter are accustomed to loads of this kind, because in the body, firstly, the process of producing a certain amount of lactic acid and its timely withdrawal is established, which, in turn, gives strength faster, and secondly, the muscles are not completely depleted.

That's why all beginners should always work out in the gym with light weights at first, swim about half their maximum, and spend less time on the playground. After the muscles are adapted to regular exercise, you can increase the weight.

But muscle pain will still appear quite often, and this is a normal phenomenon. It is important to know how exactly you can remove it after a workout. There are several ways, each of which you need to focus on:

• Acceptance of water procedures;
• Bath visit;
• Massage;
• Stretching;
• The use of ointments, creams and other means.

Each method of relieving muscle pain has its advantages, and the choice of one or another method is purely individual.

Acceptance of water procedures

One of the most common methods among a huge number of athletes - bodybuilders, football players, basketball players, biathletes - is the adoption of water procedures. However, in this area there has been a dispute for about 15 years: what exactly should the water temperature be - high or low.

Recent trends in world sports, however, clearly indicate that most athletes resort to visiting cold showers or cryovans to recover.

By the way, cold water, according to the chief physiotherapist of the Wales national football team, reduces muscle pain by forcibly accelerating blood circulation: the body, getting into a cold environment, is forced to produce more heat in order to maintain the temperature of 36.6 degrees necessary for its normal functioning, therefore all processes are instantly activated.

In particular, it contributes to the supply of all necessary substances to the affected muscles and their groups.

At the same time, the personal trainer of basketball player LeBron James admitted in an interview that he forces his ward to take also a contrast shower, which, together with a cold one, to a much greater extent contributes to the activation of all body recovery mechanisms.

If for some reason there is no shower in the gym or it is impossible to visit it, then you can take such a bath at home: you just need to pour water into a medium temperature bath, where you then put a few ice packs, and then begin to smoothly dive into the water. The optimal time for taking a contrast shower is 8-10 minutes, a cold bath is 5 minutes.

Russian and Roman baths

This method is suitable only for those people who have a Russian (or Roman) bath at the same time directly in the building of the gym or playground. Obviously, only a visit to such a bath will have an effect, in the room of which either really very high temperatures, or a sufficient balance of temperature and humidity.

The Russian bath, as you know, must be combined with a further cold shower or bath for a short time. Actually, all the benefits of contrasting temperatures have already been described above. However, most amateur athletes undeservedly bypass the Roman bath, although it is no worse means of recovery.

The fact is that the Roman bath, although it has lower (compared to the Russian) temperature values, wins due to the humidity parameter. Its combination with a temperature of 40-50 degrees makes staying more than 5-7 minutes inside the bathhouse simply impossible: the body becomes so hot and unbearable.

After visiting the Roman bath, it is advisable to again take a cold shower (or pour several tubs of cold water on yourself).

Massage

The general warming up of the muscles, the prominence of the areas surrounding the damaged muscles and the competent impact on certain parts of the human body favorably affect the blood flow to previously loaded muscles and affected fibers. Most professional massage therapists recommend using various essential oils that have a warming and soothing effect (especially olive oil).

Advice: obviously, the removal of discomfort and relief of muscle pain depends on the qualifications of the massage therapist, therefore, the choice of one or another specialist should be approached very responsibly so as not to additionally damage the affected muscles.

Stretching

After a hard cardio and strength training, muscle pain also appears in an experienced athlete who is even familiar with some nuances of the technique for performing all exercises and conducting a high-quality warm-up. A universal way to get rid of clogged and tired muscles is to independently conduct a stretching session.

After loads on the muscles of the chest, back, legs and arms, many stretching and pulling movements will be difficult, and this is quite natural, since after a power load they expect only one thing: rest.

Tip: it is important to choose the right “post-workout” program; it should not, in principle, strain the muscles, its only purpose is to give much-needed relaxation, therefore, after it, a contrast shower should be taken immediately.

After 10-15 minutes of smooth stretching exercises, the pain will gradually recede.

Use of ointments, creams and similar products

This option is also universal, but it may require spending a certain amount of money: all medicinal ointments sold in pharmacies and hardware stores are not universal due to the individual characteristics of the elements of their composition. That is why it is important to ensure that the composition contains substances such as:

• lavender juice;
• Particles of citrus;
• Herbs (mint, currant, bergamot leaves).

The listed elements, in principle, are the strongest antioxidants, therefore the presence of at least one of them in the composition of ointments or creams is mandatory.

Preventive measures

In order for muscle pain to be less disturbing in the future, certain preventive measures must be observed. They are able, if not completely to prevent the appearance of pain in the muscles, but certainly protect against serious sprains and tears.

Proper nutrition is the basis for the development of muscles and an increase in their total volume. The opinions of nutritionists regarding the amount of protein taken per day vary, but 2.5-3 grams of protein is considered optimal for recovery (if muscle mass is gained - 4.5) per 1 kg of body weight. Moreover, what is important, the amount of protein should be constant (that is, it should match both in the morning and in the evening). Without energy, the body will also not be able to restore muscle tone in time, therefore it is necessary to monitor the intake of carbohydrates (4-7 g / kg per day, the exact number depends on the goal of the exercise - weight loss or weight gain).

Of great importance for the removal of toxins, harmful substances and lactic acid from the body is the amount of water taken per day. It is easy to calculate by the formula:

• Body weight in kilograms * 0.04 = The amount of water in liters that you need to drink per day.

General movement has a positive effect on muscle recovery: if, after a hard workout, for the next 24 hours a person is inactive and practically does not move (driving in a private car, work where it takes a lot of time to spend in a sitting position), then he will feel worse than the one who that he moved around the city on foot and kneaded his muscles at least a little.

Rest from training is necessary - this is the basis for building muscles, giving them shape, therefore you should sleep at least 7.5 hours a day. There are quite a lot of cases when young people who decided to "pump up" as quickly as possible at all costs overloaded their body with training, which ultimately resulted in poor health, constant drowsiness and general malaise. It is recommended that after every 3 months of training in the gym or pool, take a week break:

1. This will also have a positive effect on the muscles in terms of their growth: they will wean themselves from a constant load in a week, and a new cycle of classes will give them a big impetus to development.
2. All lactic acid accumulated in the body will be excreted in a fairly short time due to the lack of a regular load.

It is important to distinguish between joint and muscle pain: if the above methods of relieving discomfort did not have an effect in a week, then you should definitely contact a specialist who will determine the nature of their manifestation. If the development of joint injuries is not prevented in time, this can result in improper muscle growth and the appearance of chronic overstrain.

It is recommended to recover after training and relieve muscle pain with an integrated approach, using methods alternately. So, on one day you can take a contrast shower, on the other - visit a massage parlor, and on the third, use essential oils or various ointments. An integrated approach is good because all methods affect the body in their own way, positively affecting the course of various processes.

Video: how to get rid of muscle pain after a workout