Pain is an integral part of the recovery process, which begins as soon as you finish your bodybuilding workout. For some people, muscle soreness is a reward after a hard workout. One way or another, we've all probably experienced muscle pain at one point or another. In this article, we will look at the main types of muscle pain after exercise and learn how to get rid of it. There are several types of pain that you need to know about:
A type of muscle pain experienced the day after a good, intense workout. Although scientists still cannot determine the true cause of its occurrence, it is generally accepted that it is caused by microtrauma in the muscle fibers and excess lactic acid. In any case, the important thing is that this is a good muscle pain after training, since it is mild in nature and muscle function is not impaired.
As a rule, it lasts one day for experienced athletes and up to 3 days for beginners. This muscle pain is a great indicator that you had a good workout the day before and have created the damage necessary for adaptation (ie muscle growth). If your muscles no longer hurt like this, it means your body has successfully adapted to the training program (does not lead to results if you do not change the program).
The second type of muscle pain, which is severe, is usually experienced two days after exercise (not the next day). Prevents full muscle contraction. This type of more severe muscle pain occurs when you perform your program for the first time or when you train in a more intense manner than usual. It can last from several days for an advanced athlete to a week for beginners.
If it's time for another workout and you're still under the influence of this type of pain, I think the best idea is not to skip the session, but to implement an active recovery program. This means that you perform your regular program, but reduce all your loads by 50%, and do not perform sets to the point of complete exhaustion.
For example, if you are doing an exercise with 10 repetitions, divide the weight you usually use for this exercise by two and this will be your load for today. Also, if you are aiming for 10 repetitions, then that is exactly what you should do. Even if you still have strength, you should not cross the target and perform the exercise in the “to complete failure” mode.
The idea behind this type of training is to repair and grow muscles, remove lactic acid and other waste from them, and force a high concentration of blood into the damaged area to deliver nutrients. This method of dealing with muscle pain after training is much more profitable than refusing another workout in the name of recovery and waiting for the pain to stop.
The third type is completely different from the above, it is constraining and very acute. Depending on the nature of the injury, it may only appear when the muscles move in a certain way. Sometimes these injuries become obvious as soon as they occur. In other cases - the next day.
After consulting with your doctor, some injuries may allow you to continue exercising but targeting only that injury (in other words, find exercises that target the injured muscles without involving the range of motion that causes pain).
Other, more serious injuries, like muscle tears, can lead to long days without training and, depending on the severity, may even require surgery. So when strength training, please leave your EGO somewhere else. The best way to reduce muscle soreness after this type of workout is:
There are some methods that you can use to cope with the first two types of muscle pain after heavy training:
Provide proper nutrition
Although this is the most obvious rule, many people neglect proper nutrition. If you don't consume enough carbohydrates (2-4 grams per kg of body weight, depending on your metabolic rate), about 2 grams of protein per kg of body weight, and 15-20% of your total calories in the form of good fats, your body will not contain all essential nutrients for recovery and growth (despite all the supplements you take).
Our body is made up of more than 80% water, so it is extremely important that you drink enough water. Every day, for the normal functioning of the body, a person needs weight * 0.04 = liters of water per day. So if you weigh 70 kg, then you will need 2.8 liters of water per day (2800 ml water). If you don't drink enough water, you will impair your ability to eliminate toxins and negatively impact your recovery process and may not be able to reduce muscle pain.
Creatine Monohydrate helps improve recovery not only between sets, but also after training. Half a teaspoon (2.5 g) before and after training will improve your recovery abilities.
Do some cardio exercise
Believe it or not, three to four 30-minute cardio sessions per week will really help speed up your recovery, as the extra oxygen and circulation helps flush out toxins and lactic acid. So don't neglect your cardio workouts.
Alternate hot and cold showers
Alternating between cold and hot showers (30 seconds of cold water followed by 1 minute of hot water) helps relieve sore muscles and eliminate toxins and lactic acid after a workout. Cold water creates vasoconstriction (narrowing of blood vessels), and hot water creates vasodilation (dilation of blood vessels). You can use this simple method after a tough workout. Usually 3-5 cycles are performed.
Massage helps in the movement of lymph (the fluid that helps remove waste from the body's tissues), and when combined with blood, delivers oxygen and nutrients, helping the body rid itself of toxins. Ideally, the higher the frequency of training, the more often a person should receive massage. With just one massage per month, your muscles will stop hurting after training.
There is a huge amount of research that shows that certain enzymes are not only good for digestion, but are also great for recovery and fighting inflammation. Judicious use of enzymes can reduce inflammation associated with delayed muscle soreness, which enhances recovery and therefore increases muscle growth. Just 4 capsules on an empty stomach after training will do the trick.
Glutamine is the most abundant amino acid in muscle cells. It is released from muscles during times of stress (such as rigorous strength training). This amino acid has not only been shown to be an excellent anti-catabolic substance (protects muscles from the catabolic activity of the hormone cortisol), but also as a key factor influencing the volume of muscle cells and enhancing the characteristics of the immune system.
Essential fatty acids (EFA)
If your muscles are still sore after training, use EFA supplements - they have anti-inflammatory properties (one of many good properties). Take at least 300 mg of EFA per kg of body weight. Excellent sources of essential fatty acids: fish oil and flaxseed oil.
Periodization and training no more than 60 minutes
If you constantly train hard and hard, this will inevitably lead to overtraining and even injury. Therefore, it is very important to cycle your workouts by manipulating reps and weights. Alternate periods of high reps (10-15) and light weights with periods of low reps (6-8 reps) and heavy weights.
Also, to keep your anabolic hormone levels high, avoid workouts longer than 60 minutes (45 minutes is ideal). After 60 minutes, testosterone levels will decrease while cortisol levels will increase.
If you don't get enough sleep, your cortisol levels will skyrocket, your recovery will be impaired, and your chances of injury and muscle pain will increase. It is vital that everyone gets as much sleep as possible (8 hours is ideal). For more information on the importance of sleep, please take a look at the article Sleep Disorders.
The end of each workout brings not only a feeling of self-satisfaction, but also muscle pain. It can be completely different. You may feel both pleasant fatigue and aching pain that prevents muscle tissue from contracting completely. To understand why this happens, you need to take a closer look at how loads act on muscles. By understanding the onset of pain after training, you can minimize and muffle this not always pleasant sensation.
Most often, beginners and athletes experience strong painful sensations after a long pause in training or changing one program to another. Everyone wants not to suffer from aching pain, but this consequence can only be avoided when there is a clear idea of why the pain appears in the first place.
Pain is a reflection of the process during which muscle structures are destroyed. According to a study conducted by Sterlig and Morozov, physical exercise displaces the myofibrils of muscle fibers, mitochondria disintegrate, which provokes an increase in the level of white blood cells in the blood. A similar condition occurs with injuries, inflammation, and infections.
As a result of the destruction of muscle tissue fibers, protein fragments of molecules are formed, and cells that digest damaged tissue, called phagocytes and lysosomes, are activated. They secrete products that cause pain. Muscle fibers, when destroyed, form satellites, which are cells that provoke the production of protein by tissues.
There is another fact that does not raise any doubts, which is that pain during bodybuilding is felt especially acutely only after the first workouts, and then, when they become regular, they are almost no longer felt. If there is a long pause in classes, they appear again.
When training is completed, protein production in the body accelerates, which leads to the accumulation of creatine phosphate in muscle tissue, increasing the level and activating glycolytic enzymes. This process becomes much more efficient over time, and therefore oxidation occurs, which is the source of energy for muscle contractions. The amount of training you do makes it almost impossible for your muscles to deplete their energy source.
Thanks to regular training, the energy potential for the muscles increases, and, consequently, performance indicators with strength. On the other hand, there is a reduction in applied stress and training impact. The reverse reaction is that muscle adaptation slows down. This phenomenon is called a training plateau, when in order to make a breakthrough it is necessary to change the load and training factors, changing splits, rest time between sets, exercises performed using supersets, drops, and so on.
There are several types of pain that occur after every workout.
Begins to be felt in the muscles the next morning after strength training. Muscles become stringy, cottony, swollen and full when any action is performed through the muscle group involved in training. A pleasant feeling of fatigue and almost imperceptible pain, which intensifies if the muscles stretch or contract.
The pain continues for several days. This is evidence that microtraumas have appeared in the muscle tissue and the recovery process begins, accompanied by the formation of new structures.
Appears two to three days after completion of training. If the muscles are stretched or contracted, then it becomes strong. It most often occurs after changes in the training program, a long break in exercise, and also among beginners.
Aching, severe and incessant pain is evidence that the load is too excessive, the weights are taken too heavy. It is recommended to increase the load gradually. This allows the joints, muscles, ligaments, and central nervous system to strengthen and get used to it.
When the muscles have not yet fully recovered before the next training session, that is, they continue to hurt, a recovery session should be performed. It is not necessary to change the exercises, but the weight is reduced by half - by 50 percent. If you perform sets of 15-20 repetitions each, the damaged muscle will receive a large amount of blood, which improves circulation and supplies them with nutrients that promote recovery processes.
It can be stiff and acute, occurring both the next day and immediately after classes. It does not allow you to do any exercises, since the pain is quite strong. Injuries, as a rule, occur when the weights are taken to the maximum limit and a minimum of time is devoted to warm-up.
Pain in ligaments or joints is not normal. Therefore, it is recommended to completely stop doing the exercise until you can find out the exact reason why the pain occurs. It may be that the injury is not completely cured, the technique is incorrect, the simulator is not configured for anthropometric personal parameters, and so on.
Another type of muscle post-workout pain is the occurrence of a burning sensation when performing final repetitions in various exercises. This is the result of oxidation of muscle tissue by lactic acid. It fills the muscle cells and prevents the nerve impulse from passing, which causes a burning sensation.
This feeling is absolutely normal and represents a response of the body that protects it from overload. Lactic acid waste products are eliminated approximately 20 or maximum 30 minutes after the end of the training.
Training goals most often lead to the need to exercise until a burning sensation is felt, that is, for lagging, slow, straight muscle groups.
Muscle pain is an optional sign of muscle mass gain, but they confirm that when performing training, muscle structures are destroyed and microscopic injuries are formed, which means that the process of healing and the formation of new structural tissue begins.
The success of training is not measured by pain. The absence of this feeling does not mean that the lesson was unsuccessful. Contreras and Schoenfeld, American researchers on the process, say that experiencing post-workout pain is not always a sign that muscles are growing.
The main goal of each training should not be to experience pain, but to progress the loads received. The effectiveness of exercise is indicated not by pain, but by an increase in the girth and volume of the muscles, as well as a comparison of the physique before the start of exercise and after training.
It is almost impossible not to feel muscle pain completely. As training increases, it becomes less pronounced. There are several important points that allow you to exercise effectively, but feel extremely pleasant, but not aching or breaking pain:
To reduce pain, you must resort to the following methods:
Along with these methods, you can resort to hardening, visiting a bathhouse, sauna, using a warming ointment, and so on. These methods lead to improved blood circulation in damaged structures, which allows muscles to recover much faster.
Painful sensations after training are a sure sign that the muscles hurt, and, therefore, microtraumas were received, which are evidence that the training was effective. The main thing is to be able to distinguish between bad and good pain. You shouldn’t be afraid of it, but you definitely need to give your muscles rest and recovery. Otherwise, there will be no positive result from the training.
December 14, 2017
December 21, 2016
December 12, 2016
As a rule, after the first exercise, after some time, pain may occur in the arms and legs. Your body develops sore throat, in other words, muscle congestion. It occurs after a heavy load on the body, after pauses in some kind of sport. You start working out harder, trying to catch up, and your muscles become clogged from the irrational impact on them.
Let’s try to figure out what clogged muscles are and what to do to relieve tension. During intense training, entire muscle groups work, increasing in size. Acid accumulates in them, and these are, as you know, toxins produced in the human body after unusual physical activity .
- massage the most painful areas of the muscle;
- taking a shower (you must use only warm water, otherwise the effect may be reversed);
Krepatura (muscle pain after exercise) is now a very common symptom among people involved in sports.
In addition to the release of lactic acid, micro-tears can also be the cause. They appear when there is excessive stress on the body, improper warm-up, a long break and using a lot of weight during training. Such ailments of the body can lead to the fact that a person does not even get out of bed, experiencing severe pain.
When there is excessive stress on the body, it is necessary to replenish its strength and take additional care of your health. To restore strength and improve your general condition, we recommend Apitonus P. A drug that is considered to be the most powerful source of natural vitamins. The product contains bee pollen , vitamin C , bioflavonoid dihydroquercetin , vitamin E and royal jelly . Components that will provide the body with useful macro- and microelements, as well as vitamins of all necessary groups.
There are a number of additional recommendations on how to relieve pain due to clogged muscles after training:
- use exercise equipment to stretch your muscles after training;
— a visit to the sauna is considered an excellent remedy;
— you should follow a special diet , use products containing vitamins A, C and E;
— daily exercise will play a positive role in preparing muscles for training;
— timely and proper rest to restore the body’s strength.
The soreness may go away on its own, but it will remind you of itself with pain in the muscles for five long days, sometimes longer.
It should be remembered that soreness usually does not occur immediately, but a day or two after training. The highest muscle congestion can be caused by doing deadlifts, squats or push-ups. It is generally accepted that muscle pain after training is normal. This is, in a way, part of the body's recovery process. But at the same time, you need to understand that pain should be tolerable and in some sense pleasant. If you experience severe discomfort, you should abandon this type of activity. And if the body does not react to training in any way, it just gets used to it. It is worth speeding up the pace or changing the loads for better results.
During any type of training, the body requires additional nutrition and attention. In order to experience muscle discomfort as little as possible, we recommend using special preparations for athletes Elton P and Elton Forte , Leveton P and Leveton Forte , developed by Parapharm LLC.
These products will provide you with additional endurance of the body due to their unique compositions. You will also feel a surge of strength at a time when it seemed that they were running out.
Elton P contains eleutherococcus root , vitamin C, vitamin E and bee pollen. These are the components that are necessary during intense physical activity, they are rich in nutrients and help protect the body.
Injuries ruin goals. Learn to avoid them, because they throw you off track and prevent you from going to the gym. It's better to be in the gym than in the hospital.
If you have back pain, you cannot get out of bed normally, you walk bent over, it seems that even breathing hurts. Most people get back pain because they don't exercise. However, athletes have suffered from unbearable back pain at least once in their lives. Bodybuilders, for example, with age begin to experience stabbing pain in the spine, as if hundreds of thorns simultaneously dig into the vertebrae just when they try to bend over and tie their shoelaces. The conclusion that follows is that you will inevitably encounter this if you don’t train, and as paradoxical as it may sound, even if you train too.
In weightlifters, back injuries typically occur in the lumbar region, the lower part of the spine. Discomfort can range from mild, temporary attacks of pain to chronic, long-lasting, intense pain. Causes of lower back pain can include a pulled muscle, damaged disc, degenerative disorder, age-related changes in bone tissue, poor posture, poor lifting technique, and more.
To learn how to avoid spinal injuries and associated chronic back pain, I interviewed Jason Highsmith, MD, author of The Dummies Guide to Back Pain, a sought-after neurosurgeon, and a world-renowned board-certified treatment specialist. and prevention of degenerative, chronic back pain and injuries.
Question: What do you treat and how would you describe your approach?
Neurosurgeons like me perform more back surgeries than any other. We treat everything from pinched nerves and radiculitis to osteochondrosis and stenosis. My specialty is limited to invasive surgery. Not all patients need surgery, but every day we see dozens of patients with spinal problems and help them find the best way out of their situation.
My approach to treating patients is comprehensive. Exercise, weight loss, lifestyle changes, physical therapy, chiropractic care, injections and pain control at every stage of treatment.
Weakness, numbness, or both are a serious cause for concern. Impaired bowel or bladder function are reasons to seek emergency medical help.
Constant back pain in children is also a cause for concern. Back pain in children most often occurs from wearing heavy backpacks and poor posture, but this pain can be a symptom of a more serious disease: scoliosis or even a tumor.
Pain in the ligaments is usually felt both during rest and during movement; muscle pain increases with movement. But the difference is small.
Why do you believe that bodybuilding is important both for strengthening the back and maintaining its performance?
Most back pain occurs as a result of a sprained ligament or muscle. Developed muscles can stabilize and strengthen the spine, reducing the likelihood of injury. And even those with old injuries can improve their situation by strengthening their muscle mass.
What advice would you give to bodybuilders who want to train calmly without worrying about possible back problems?
Everyone knows that the work of antagonist muscle groups is always important during exercise. This is especially true for those who have back problems. During training, you need to try to properly distribute the load on the spine. This means that, for example, doing a thousand squats to strengthen the abdominal muscles is incorrect and impractical. It is important to equalize the load on the spine by including antagonist muscles in the work.
Some types of exercise are contraindicated in patients with osteochondrosis. Weightlifting places a lot of stress on the spine and can increase pain. The following types of exercises should be eliminated or reduced: seated leg press, deadlift, military press, and weighted lunges.
I believe that most bodybuilders are aware of their physique and fitness and are by definition in excellent shape, so the likelihood of injury is reduced to zero. However, improper lifting techniques, especially when lifting heavy weights, can lead to disastrous consequences in the future. If your back starts to hurt, lower the weight and increase the reps.
Why is it believed that losing weight is the first thing a person can do to relieve back pain? And will this help eliminate the cause of this pain?
Pushes and blows wear down the tires of an overloaded car, and bumps appear on them. In the same way, additional weight affects the intervertebral discs and the spine as a whole. For example, the weight of the body pressing on the spine while walking is vital to the health of the discs because they have no blood supply and receive nutrients from adjacent bone and cartilage, which supplies them with nutrients and removes "waste."
Losing weight can reduce disc wear and tear as well as bulging discs. Sometimes the discs are already damaged, but it still doesn’t hurt to lose those extra pounds to improve the overall condition of the spine and in combination with gentle physical exercise.
Why is belly fat a problem for back health?
A large belly leads to improper distribution of the load on the spine and affects its bends. It causes you to lean forward excessively to compensate, which ultimately results in what is known as a round back. Excess weight also increases stress on discs and joint surfaces.
Which muscles should you focus on if you want to strengthen the muscular skeleton and the health of the spine in general?
The obliques, transversus, rectus and psoas muscles in the abdomen, as well as the quadratus lumborum and paraspinal muscles for the back.
If a person has back pain, who should he contact first? What do you advise your patients to start recovery?
Most back pain resolves with traditional treatments that include rest, cold or heat, and medications. If the pain persists for several days or you feel numbness or weakness, you should contact your doctor.
Some causes of back pain that are not related to the spine may go unnoticed. Your doctor will help you choose the right treatment option from the ones listed above. But if the patient came to me, it means that everything suggested above did not help.
Keeping your body healthy and at a healthy weight, exercising regularly and avoiding a sedentary lifestyle will reduce your risk of back injuries and associated pain. The more you move, the healthier you will be.
The nicotine contained in cigarettes changes the chemical structure of the intervertebral discs, making them prone to rapid dehydration. They become brittle and wear out quickly. Here's another reason to quit this stupid habit.
For most of our daily lives we have to sit, often for very long periods of time. Dr. Highsmith recommends placing the computer screen at eye level and a chair that matches your height so that you have a 90-degree bend in your knees when sitting.
“Regular, short breaks are better than long, long breaks,” says Dr. Highsmith. Walking for a couple of minutes every half hour will help relieve the pressure your spine receives when you sit.
“The laptop is considered extremely unergonomic,” says Dr. Highsmith. Excessive use of a mobile phone, when a person's neck is constantly tilted or turned to the side, deteriorates posture and creates additional stress on the spine. To avoid these problems, it is recommended to use a special Bluetooth headset that will help relieve stress on your neck and spine.
Just because you have back problems doesn't mean you need to focus on just one muscle group, such as your abdominal muscles. You should also strengthen your back muscles, so combine different types of exercises correctly and maintain their balance. If you bend forward, then do not forget to do exercises for the back muscles (hyperextension).
Dr. Highsmith recommends sleeping on your side and on a firm but as comfortable mattress as possible. The fetal position relieves tension from your back. You can place a small pillow between your legs to help relieve tension in your thighs. The worst position for sleeping is considered to be on the stomach; it leads to curvature of the spine.
When your back pain starts, you probably continue doing what you're doing regardless of the pain or discomfort. Dr. Highsmith advises stopping all activities, resting your back, and starting to take anti-inflammatory medications. If you have leg pain or weakness, you should consult a doctor. If you have urinary or bowel problems, go to an emergency room immediately.
If back pain does not limit your mobility too much, then do light exercise, such as swimming or walking. This speeds up the recovery process and also reduces the risk of further damage to the disk.
Although Dr. Highsmith recommends physical activity that helps strengthen the back muscles and the body's healing process, some types of exercise should still be avoided if you have back pain. Military presses, when the barbell is lifted above your head, and lunges with dumbbells in your hands are not recommended. “Running can also be a risky activity,” he says. It's not just your back that needs some love, but your heart and lungs as well, so don't forget about your cardio.
Do you hate leg workouts because they leave you with 2 days of pain? Then you know what delayed onset muscle soreness syndrome is like. Learn about the science behind pain and how to relieve pain!
Author: Dr. Matthew Isner
In this article we will talk about lactic acid: how it is formed, and what role it plays in delayed onset muscle soreness syndrome (delayed onset muscle soreness). I will explain what sore throat is, why it develops, and what science says about methods of dealing with pain.
For me personally, it doesn't matter how long I've been training - my legs always kill me within two days of squats. This partly explains my dislike for this exercise, which is as strong as my love for training in general. In general, a lucky few like to crawl out from under the squat rack completely exhausted and fight the onset of nausea until the start of the next set (which is inevitable if you do everything right).
I hate to admit it, but if I can find an excuse to “skip” a leg workout, I will skip it. I can’t say that I have very muscular legs and there is no need for training. I just don't like it. I don’t feel any “joyful anticipation” on leg training days.
Instead, I always try to find a way to turn the workout into a leg press day. This way I lift a lot more weight and feel much more confident. True, I can no longer gain muscle mass with this exercise. I know I have to suck it up and start squatting before I can get a little bigger.
I train each body part twice a week using a training rotation, but I only squat once a week. Therefore, if I skip a squat workout, I end up with two weeks without squats.
I can always find leg muscles that were previously dormant and will be included in the next squat workout; hence the pain for the next few days. These days, my daughter often thinks this is the perfect time to run and dive into my lap while I'm sitting on the couch. Sometimes it seems to me that she follows my training better than me and notices the smallest details. Either she loves me very much, or she is growing up to be a sadist and gets pleasure from causing me hellish pain.
Delayed onset muscle soreness (LDMS) syndrome is familiar to most of us who have been exercising for a period of time. Usually it overtakes us after a long break in training. It also happens when we start using new pieces of training equipment.
Any “new thing” that creates an unusual load on our body is useful, but it comes at a cost. We've all experienced muscle pain, but what causes it and how can we speed up recovery?
The term soreness describes the phenomenon of muscle pain that is felt within 12-48 hours after exercise, especially at the beginning of a new training program, after a change in the type of sports activity, or after a sharp increase in the duration or intensity of training. This pain subsides after a few days.
Symptoms can range from increased muscle sensitivity to severe, debilitating pain. Soreness is a normal response to an unusual load and part of the adaptation process in the body. The question is how does this pain develop?
Your body breaks down carbohydrates to make ATP (adenosine triphosphate) using the glycolytic system (ATP is the main source of energy for most cells). The energy generated is used mainly during moderate to high intensity exercise.
These processes are based on fast or slow glycolysis. In rapid glycolysis reactions, the salt of pyruvic acid (pyruvate) is converted into lactic acid.
The accumulation of lactic acid in muscles leads to increased acidity of muscle cells. Increased acidity, in turn, slows down the reactions of rapid glycolysis, as a result of which the body produces less energy and you begin to feel tired. It sounds counterproductive, but the accumulation of fatigue is a natural mechanism for protecting muscles from damage from overuse. In addition, lactic acid and other byproducts of glycolysis that accumulate around muscle fibers irritate the receptors and you begin to feel a burning sensation.
Until recently, lactic acid was considered the main culprit in causing muscle pain. However, recent studies do not directly confirm this fact. Lactic acid levels return to normal within a few hours after exercise, which does not explain the pain delayed for a day.
So what then causes pain if not lactic acid?
Scientists now believe that pain occurs as a result of swelling of muscle fibers caused by the influx of white blood cells, prostaglandins and other nutrients that are involved in “repairing” muscles after exercise. An unusually large load causes micro-tears in muscle fibers. Just don’t confuse micro-tears with real tendon ruptures. Microtrauma is a completely natural part of the muscle growth process.
We have figured out the causes of pain, now let's see what can be done to treat it.
There are several recovery strategies designed to reduce soreness and get the athlete back on his feet in the shortest possible time. The effectiveness of nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin, ibuprofen, and naproxen, depends on the dose as well as the timing of the drug.
I have nothing against the use of NSAIDs in cases where the patient takes them occasionally to relieve symptoms, but I recommend using them only when other methods have failed. Excessive use of these medications can cause many problems that nullify the benefits of their use. The key word in relation to NSAIDs is TEMPORARY.
Massage has also shown some results in the fight against muscle pain. Its effectiveness has a lot to do with timing and technique. I love the benefits of massage, and I tell my patients that a course of massage in any case will bring enormous benefits to the health of the entire body.
In a scientific study published in the Journal of Athletic Training in 2003, ten healthy subjects (5 men, 5 women) with no strength training experience performed 10 sets of 6 repetitions to failure with both arms. One arm was massaged for 10 minutes 3 hours after the exercise; the second hand did not receive any influence. The results showed that massage was effective in relieving symptoms of muscle pain and reducing swelling by approximately 30%.
A hot bath is great for relaxing muscles after a workout. And a hot bath with magnesium salts makes it even better. Magnesium penetrates the skin, soothing and repairing damaged muscles, and hot water increases peripheral blood flow.
For the best effect, dissolve 250 g of salt in the bath and immerse yourself in the water for 30 minutes.
Muscles need nutrients to recover. This sounds obvious, but for some reason, many people neglect the most important meal of the day - post-workout. Make sure that within 30-40 minutes after training your body receives a portion of protein and high-quality carbohydrates. It’s even better if you purchase a complete post-workout complex.
According to a study published by the Institute of Health and Sports Research, cryotherapy (ice application), pre-exercise stretching, homeopathy, ultrasound and electrical currents (muscle stimulation) did not have a positive effect on reducing muscle pain.
Your body is designed to adapt to any stress, so if you want to grow or be in better shape, you must make changes to your training program periodically. This will help you avoid a training plateau and save you from monotony. Any significant changes to your workouts increase your risk of developing pain. When this happens, use the guidelines above and don't give your kids any reason to think it's "wrestling day."
Now, get up and go to training!
Author: Alexander Bely
Date: 2017-04-09 at 18:18
Hello to everyone who cares about sports and a healthy lifestyle in general! On the pages of our blog, as always, you will find a lot of interesting and useful things for your health and building a beautiful physique. This article will be relevant both for people who actively train and for those who are faced with physical work. I propose to examine the topic of what clogged muscles are, how and with what help this unpleasant phenomenon can be eliminated.
If you woke up one day and couldn’t get up calmly due to muscle pain because yesterday there was an active workout, it doesn’t matter whether you’re a beginner or a regular at the gym, then you felt all the delights of clogged muscles. The cause of soreness is micro tears, which, when healing, increase the growth of muscle tissue.
In order for your muscles to recover, you must take a rest day between workouts. Also causes of muscle congestion are diseases of the nervous system, shock and stroke. From a biochemical point of view, the causes of blockage are:
1. Lack of lactic acid in bloated muscles.
2. Lack of blood access to the muscles due to their contraction.
On the one hand, muscle congestion is an indicator of a good workout, after which you feel aching and bloated muscle tissue throughout the day, on the other hand, it creates a feeling of “cottoniness”.
How do you know if your muscles are clogged? If the following symptoms are observed, then this is about your condition:
Now let's look at how to correct the current situation with muscle congestion.
1. The very first tip is to visit a massage parlour. A relaxing massage increases blood flow to the muscles, restores performance, and relieves spasmodic pain. It should be performed on a rest day.
2. Warm shower, rubbing, bath (works like massage).
3. Needle massage with a prickly rug (Kuznetsov applicator) to relieve pain.
4. Regular intake of multiminerals and vitamin E to increase and restore performance.
5. Apply heating pads to sore spots.
6. Ice compress or tight bandage for 20 minutes (they will narrow the blood vessels and relieve muscle pain).
7. A special ointment, cream or gel will help relieve muscle pain in a shorter period than compresses and massage (but for complete rehabilitation it is better to use them too). Ointments include painkillers with a short-term effect, and those that reduce pain by reducing muscle inflammation.
8. Immediately after training, you should replenish your energy supply with simple carbohydrates in the form of a protein shake (egg + milk + banana + cottage cheese), or a nut-dried fruit mixture.
What should you do to make your sports life easier? You should not neglect the warm-up at the beginning of the workout and the cool-down with mandatory stretching exercises for stretching the muscle group being trained, as this stimulates the removal of lactic acid from the muscle fibers.
To stretch the chest muscles, you need to stretch your arms forward, make a lock and stretch as you exhale. Do the same stretches to the sides.
The back is stretched in deep bends, the legs? lunges to the side and forward, half-splits.
Is it necessary to work on muscles during training? The truth, as always, is in the middle.
Firstly, muscle pain after exercise is an indicator that the load has caused damage to the fibers for muscle growth. To increase muscle mass, you need components such as: tension, metabolic stress and muscle microtrauma (note, there is no talk of pain). As a result, the muscles will become stronger for the next impact (so the next training cycle should be even harder).
And secondly, regular stress on the muscles (especially if iron has become a habit and the gym has become a second home) causes overtraining syndrome, disruption of the nervous system, even to the point of failure and stopping anabolism.
So, you don’t need to use muscle pain to measure the effectiveness of your workout, which means if you performed the exercises with the correct technique, weren’t lazy, but don’t feel pain, then the workout was productive (despite the absence of pain).
Tips for reasonable progression, or how to “not score” yourself. To avoid severe muscle pain, make it shorter and less painful, the following recommendations for athletes should be followed:
In this article, we looked at how to cope with muscle pain and what ways to avoid it, what are the pros and cons of muscle congestion. In any sport, only a reasonable approach, effort and consistency can achieve certain results, and muscle pain at the initial stage is a sure sign of progress.
But also, muscle congestion should not be the goal of training and the measure of its productivity. Exercise for fun, train your body and willpower, the results will not take long to arrive.
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