Pain in the muscles after training - how to get rid of it?

During the performance of physical exercises, microtraumas of the muscular and connective tissue appear, which leads to the appearance of pain. There are unpleasant feelings in 12-24 hours after the session. Muscles can get sick also on the second day after training, what is called a delayed muscle soreness. In principle, pain can occur in all athletes, regardless of the level of training. This phenomenon is quite normal and is simply considered a consequence of adaptation to the load.

How to get rid of muscle pain after training?

There are several recommendations that allow you to reduce or even get rid of the pain. It is important to take into account that each person has an individual organism and for some people the methods presented will be effective, but for others, not. Tips on how to reduce muscle pain after exercise:

  1. Of great importance is proper nutrition , which is important for the restoration of muscle fibers. After exercising, muscles need proteins that supply important amino acids that are involved in the healing of fibers. Of great importance are carbohydrates, which fill the muscles with glycogen.
  2. A person who does not even engage in sports should maintain the body's water balance, and for those who regularly receive physical exercise, this is an important component of success. The thing is that dehydration leads to muscle fatigue, and the pain will manifest itself more strongly. In addition, the liquid helps to eliminate toxins and speeds up the recovery process.
  3. Effective way how to recover after training is to perform low-intensity aerobic exercises. This option is suitable even if the pain in the body has already appeared. Thanks to simple exercises, you can saturate the muscles with oxygen, which will allow them to recover faster. Cardio helps to get rid of pain in the lower part of the body, and classes like yoga, are more aimed at the upper body.
  4. To prevent the appearance of pain, it is necessary to conduct a warm-up before training to prepare and warm up the muscles, and at the end - a hitch to return the body to normal mode. Stretching exercises are the ideal way to prevent the onset of pain the next day.
  5. Quick recovery of muscles after training is due to the action of cold, it is best to use a compress . Thanks to this, you can remove inflammation, get rid of pain and discomfort. It is best to apply cold in the next few hours after a hard workout. Apply compress is recommended every 4-6 hours and keep it for 20 minutes.
  6. A good effect is provided by heat, as it promotes the expansion of blood vessels and the removal of spasms. You can take a hot bath, use a heating pad or cream. The procedure should last approximately 20 minutes, and you can repeat it up to three times a day.
  7. If your muscles ache after training, you can alternate between cold and heat. This will remove the inflammation and increase circulation blood, as they say 2in1. Most often, athletes prefer a contrasting soul.
  8. Well proved in solving this problem - massage. With it, you can get rid of spasms and pain. Even with the help of light, stroking movements, one can improve blood circulation and elasticity, and also relieve tension and stiffness.
  9. If the pain is very severe, then you can use painkillers and non-steroidal anti-inflammatory drugs (Diclofenac, Ibuprofen, Olfen, etc.). They will help reduce sensitivity. There are also ointments and gels that relieve muscle pain (Voltaren, Diklak, Dolobene, Fastum-gel, Object-T, Chondroxide and warming Apisatron, Kpsikam, Nikoflex, etc.). It is important to study the instruction before use.