Very often, after active physical exertion the muscles begin to ache. This muscle pain is called "delayed onset muscle soreness". Her experience training all people, not just beginners. How to get rid of this pain?
For starters, it is important to know that soreness is not a danger, she suggests that muscles adapt to new loads. And to get rid of pain, you should start with proper nutrition.
So, what will help to get rid of pain?
After intense exercise the muscles need protein and carbohydrates: proteins are produced due to amino acids that are needed for healing, while carbohydrates give glycogen. You can get protein by eating chicken, fish, soy, Turkey and egg whites are the most concentrated sources of protein.Drink plenty
Support water balance. Drinking plenty of fluids is necessary, you should drink at least two liters a day. Dehydration leads to muscle fatigue. In addition, water helps flush toxins from the body.Recovery workout
Performing light aerobic exercises. It helps to get rid of painful stiffness of the muscles and increases the blood flow, which in turn provides the muscles with oxygen and nutrients.Relaxing massage is
an Effective way to relieve pain with a massage. It also promotes better blood circulation in the muscles, relieves stiffness and muscle tension.A break from intense workouts
to give your body time to recover. Just enough to avoid intensive physical activity, and a few days the pain will go away itself without special treatment.Compress
a cold Compress can help relieve pain and discomfort. The most effective compress is the first day after loading. Apply the compress for 15-20 minutes every 5-6 hours.
Warm compress dilates blood vessels and brings relief. Effective are bathtub, shower, hot-water bottles, warming cream. Warming the muscles for 20-30 minutes 1-3 times a day.The alternation of heat and cold
In this case, the cold will reduce inflammation and heat will increase blood circulation. You can alternately apply an ice pack (for 10 minutes) and warmer (by 20 minutes). Effective contrast shower: alternate 40-60 seconds of cold water and 1-2 minutes – warm.Medicines
are Often advised in case of muscle pain take aspirin or ibuprofen. However, use of these drugs only temporarily reduce pain, but will not speed up the healing. And in the case of frequent intake may slow recovery.
It is always easier to prevent discomfort and pain than to treat them. Delayed onset muscle soreness usually occurs after the load to which the muscles are not used and are not ready. This should be the main method of prevention – gradually increase the load, so that the muscles can adapt to new exercises. Also very important is the warm-up. It not only will reduce the risk of injury, but also increase blood flow to working muscles. published
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