How to relieve muscle pain after exercise
Pain is an integral part of the recovery process, which begins as soon as you finish your bodybuilding workout. For some people, muscle pain is a reward after a hard workout. Anyway, we all probably experienced muscle pains at one time or another. In this article, we will look at the main types of muscle pain after training and learn how to remove it.
Typical moderate muscle pain after exercise
Typically, it lasts one day for athletes and up to 3 days for beginners. This muscle pain is an excellent indication that you had a good training the day before and you created the injuries necessary for adaptation (for example, muscle growth). If the muscles no longer hurt in this way, then your body has successfully adapted to the training program (does not lead to results unless you change the program).
The kind of muscle pain that is experienced the next day after a good and intense workout. Although scientists still can not determine the true cause of its occurrence, it is generally accepted that it is caused by microtrauma in muscle fibers and an excess of lactic acid. In any case, what is important is that it is a good pain in the muscles after training, as it is mild in nature and the muscle functions are not violated.
Delayed muscle pain
The second type of muscle pain, which refers to the strong, usually experienced two days after training (not the next day). Prevents complete muscle contraction. This type of more severe muscle pain occurs when you perform your program for the first time or train in a more intense manner than usual. It can last from a few days for an advanced athlete and up to a week for beginners.
If it’s time for another training session, and you are still under the influence of this kind of pain, I think the best idea is not to miss the occupation, but to implement an active recovery program. This means that you perform your usual program, but reduce all your workloads by 50%, and the sets do not perform until exhaustion.
For example, if you do an exercise with 10 repetitions, divide the weight that you normally use in this exercise by two and this will be the load for your day. Also, if you are aiming at 10 repetitions, then you should do just that. Even if you still have strength, do not step over the target bar and perform the exercise in the mode “until failure”.
The idea of such training is to restore and grow muscles, remove lactic acid and other wastes from them, force a large concentration of blood into the damaged area, in order to deliver nutrients. This way to combat muscle pain after training is much more profitable than giving up another training in the name of restoring and waiting for the cessation of pain.
Muscle pain caused by trauma
The third type is completely different from the above, it is stiff and very sharp. Depending on the nature of the injury can occur only when the muscles move in a certain way. Sometimes these injuries become apparent as soon as they occur. In other cases – the next day.
After consulting a doctor, some injuries can allow you to continue training, but only focus on this trauma (in other words, find exercises that target injured muscles without the involvement of a range of motion that causes pain).
Other, more serious injuries, like muscle ruptures, can lead to long days without training and, depending on the severity, may require even surgery. Therefore, in strength training, please leave your EGO somewhere else. The best way to reduce muscle pain after this type of training:
- Periodization (cycling) of training parameters
- a constant practice of good form of doing exercises (learn more about how to safely get the most out of your workouts )
How to get rid of sore muscles after training
There are some methods, using which, you can cope with the first two types of muscle pain after a heavy training:
Ensure proper nutrition
Although this is the most obvious rule, many people neglect proper nutrition. If you do not absorb enough carbohydrates (2-4 grams per kilogram weight, depending on metabolic rate), about 2 grams of protein per kg of body weight and 15-20% of the total number of calories in the form of good fats, your body will not contain all necessary nutrients for recovery and growth (despite all the supplements you take).
Our body is more than 80% water, so it is extremely important that you drink enough water. Daily, for the normal functioning of the body, a person needs a weight of * 0.04 = liters of water per day. So, if you weigh 70 kg, then you need 2.8 liters of water per day (2800 ml of water). If you do not consume enough water, you will worsen your ability to get rid of toxins and adversely affect the recovery process and can not reduce muscle pain.
Creatine Monohydrate helps to improve recovery, not only between approaches, but also after training. Half a teaspoon (2.5 g) before and after the training will improve your recovery abilities.
Perform some cardio exercises
Believe it or not, three to four 30-minute cardio sessions per week will really help you speed up recovery, as additional oxygen and circulation help get rid of toxins and lactic acid. So do not neglect your cardio workouts.
Alternate a hot and cold shower
Alternating a cold and hot shower (30 seconds of cold water, then 1 minute of hot water) helps to remove muscle pain and get rid of toxins and lactic acid after training. Cold water creates vasoconstriction (narrowing of blood vessels), and hot water creates vasodilation (dilatation of blood vessels). You can use this simple method after a hard workout. Usually perform 3-5 cycles.
Massage helps in the movement of lymph (a fluid that helps remove waste from body tissues), and in combination with blood, delivers oxygen and nutrients, helping the body get rid of toxins. Ideally, the higher the frequency of training, the more often a person should receive a massage. With just one massage a 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 restoring and fighting inflammation. Reasonable use of enzymes can reduce inflammation associated with delayed muscle pain, which enhances recovery, and therefore increases muscle growth. Only 4 capsules on an empty stomach after a workout will do its job.
Glutamine is the most abundant amino acid in muscle cells. It is released from the muscles during stress (for example, hard weight training). This amino acid not only proved itself as an excellent anti-catabolic substance (it protects the muscles from the catabolic activity of the hormone cortisol), but also as a key factor affecting the volume of muscle cells and enhancing the characteristics of the immune system.
Essential Fatty Acids
If the muscles still ache 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 linseed oil.
Periodization and training not more than 60 minutes
If you train hard and hard all the time, it will inevitably lead to overtraining and even injury. Therefore, it is very important to cycle your training by manipulating repetitions and weights. Alternate the periods of a large number of repetitions (10-15) and small scales with periods of small number of repetitions (6-8 repetitions) and large weights.
In addition, to maintain levels of anabolic hormones high, refrain from training for more than 60 minutes (45 minutes will be an ideal option). After 60 minutes, the testosterone level will decrease, while the level of cortisol will increase.
If you do not get enough sleep, the level of cortisol will go off scale, the recovery will be disrupted, and the likelihood of injuries and the appearance of muscle pain will increase. It is extremely important that everyone gets as much sleep as possible (8 hours will be the best option).
Prevention of muscle pain
Muscle soreness usually occurs after the addition of new physical activity, to which your muscles are not yet accustomed, or after a long break in the training. Therefore, the most important way to prevent muscle pain is to gradually increase the time and intensity of exercise. Give the muscles time to adapt to new stresses to reduce the severity of the symptoms.
Proper warm-up before training will reduce the risk of injury and increase the flow of blood to the working muscles, which will lead to a decrease in muscle stiffness. There are also a number of studies that confirm that warming up before unaccustomed exercise reduces the level of subsequent pain in the muscles. A stretch after training, although it helps to get rid of lactic acid, which is a by-product of exercise, but does not prevent muscle pain.
Tips & Warnings
Non-steroidal anti-inflammatory drugs, such as aspirin and ibuprofen, will help temporarily relieve pain and discomfort in the muscles, but they do not accelerate their healing. And long-term use of these drugs can slow recovery.
It is always easier to prevent discomfort and pain than to treat them. Strength usually occurs after such a load, to which the muscles are not yet accustomed and not ready. From this follows the main method of prevention – a gradual increase in the load, so that the muscles can adapt to new exercises. Also very important is the warm-up. It will not only reduce the risk of injury, but also increase the flow of blood to the working muscles.