How to get rid of muscle pain after a workout

Quite common, especially in people in the first training, is krepatura. Most people think that it arises as a result of good work in the gym and muscle growth, but this is far from always the case. Sometimes krepatura after exercise is not the result of a 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

The following types of muscle pain are known: normal - after exercise, delayed due to injury.

If there is pain after exercise, then it is associated with the occurrence of microtraumas and microcracks in muscle fibers, an increase in the amount of lactate in the muscles. It arises as a result of the fact that the number of muscle cells in the blood of an athlete for several days becomes more, they are there until the body recovers a certain part of them, or does not completely withdraw.

Normal pain is classified as the right kind, it does not impair muscle function, lasts about two or three days for beginner athletes, and for those who have been practicing for a long time, about a day. Krepatura - an indicator that the athlete worked perfectly the right muscles. If the day after training he does not experience moderate pain, then the body is used to physical activity.

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

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

The pain that occurs with a minimal load, is aching in nature, constrains the movement, its frequent accompanying is redness, weakness of the body, a tumor in the injured area - all these are symptoms of muscle pain as a result of trauma. She appears directly during training, sometimes the next day. A person who has been injured cannot exercise, often have to completely abandon physical activity or exercise carefully and exclude physical activity on the injured area. One of the most serious types of this pain is muscle rupture, in which case surgery may be required.

How to relieve muscle pain

Initially, it is necessary to understand what type of pain an athlete feels: right or wrong (the pain appeared as a result of an injury during training). With the wrong pain, you need to see a doctor as soon as possible, especially if it lasts more than 72 hours.

There are many ways to facilitate krepature, we will consider some of them:

1. We are eating right. Do not neglect proper nutrition, as a beginner or advanced athlete needs to remember that for successful recovery after a workout, his diet should contain 2-4 g per 1 kg of athlete's weight - carbohydrates (per day), about 2 g per 1 kg of weight - protein , as well as about 20% - healthy fats of the total calories.
2. We drink the right amount of water. The required amount of water directly depends on the weight of a person, there is a formula for calculating: you need to multiply a person’s weight by 0.04, and we get the amount of water per day. If there is not enough fluid, then 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 training. To remove the strength after training, we recommend alternating cold and hot water for three cycles or more.
5. We do muscle massage. After training, you can perform muscle massage yourself, and once a month it is recommended to do a professional massage.
6. We include additives 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. Alternating the weight used for exercise. Principle: It is recommended to alternate physical activities with a large weight and a large number of repetitions with a small number of repetitions and low weight.
8. Remember, the maximum effective training time 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 less risk of injury in training.
10. Eat foods that help reduce pain. Products containing anthocyanins (for example, blackcurrant, peeled potatoes, parsley, ginger, and walnuts) can help cope with krepatura.

Muscle Pain Medications

One of the easiest ways to relieve krepature is to take medicine 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 alleviate 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.

Today, there are already drugs that have the property not to upset the metabolism in this tissue, but there are still a lot of obsolete drugs. There are also drugs for external use, they do not have such a pronounced effect on the body as tablets.

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

How to avoid muscle pain after training

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

To prevent muscle pain, a warm-up before a workout 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 ourselves what information you need to know in order to prevent the occurrence of krepature and relieve pain in the muscles.

The first thing to remember is to immediately determine what caused the pain - it is a fit, or the result of an injury. If an athlete is injured, then you should immediately consult a doctor. Any athlete can cope with krepatura independently. There are such methods described in this article as helping oneself with the “right” pain: healthy eating, eating foods that help to reduce strength, sleep, cardio exercises, massage, contrast shower or taking painkillers.

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

It is also necessary to remember that taking medications can be accompanied by side effects. To avoid muscle pain, a gradual increase in the time and intensity of training is recommended, as well as before it is necessary not to be lazy and always do a warm-up.

We hope our tips will help and be helpful and the recommendations mentioned in this article are interesting.

Video: ways to recover muscle after a workout