Long sore muscles after exercise, what to do?

Physical activity and sport exercises - this is the path to health. But often in this way it meets the pain and trauma. Why sore muscles after exercise, what to do, how to reduce the appearance of painful symptoms - all the questions you will find answers in this article.

The mechanism of muscle growth during training

Most of the readers experienced pain in the muscles after intense athletic training. Many believe that such pain is an indicator of the effectiveness of the exercises. You should hurt the muscles after a workout, or not? To answer this question, it is necessary to understand the process of working muscle fibers during sports load. How does the process of building muscle? Muscle growth is influenced by various factors and processes that occur in the body when performing certain exercises. First of all neurons are activated, which signals to the brain to reduce the muscle. After that, they begin to be active hormones, particularly testosterone. Voltage appears muscle tissue that results in microtraumas. The body alone "cured" of these herbs in a rest period due to an athlete of building materials - a squirrel. Thus the muscle acquires a new volume. That is, in essence, the process of building muscle - is a serious stress for the whole organism, which can not be completely painless. But when the pain is the norm, and when to seek medical help be discussed in detail below.

What is lactic acid?

In the process load on the muscle in the body occur oxidative processes that result in the formation of lactic acid. This substance accumulates in the working muscle. The greater the load, the more lactic acid is formed. This condition causes a burning sensation, feeling hot flushes to the tired body areas. Such pain is a natural process during exercise. It does not require treatment and even rejuvenates the body at the moment when the lactic acid is washed out of the muscle and into the bloodstream. And it happens immediately after the set and the minute rest. But to exaggerate and to bring the pain to the extreme is unsafe. Such incorrect approach to exercise can lead to serious injury. Most often sore leg muscles. After a workout, perform stretching exercises and self-massage.

How to reduce the concentration of lactic acid in the muscles and relieve the pain?

Excess accumulation of lactic acid in the muscles during exercise causes overvoltage fibers occurs inflammation and pain. As a consequence, reduces the quality of the exercises and their effectiveness. This situation only occurs directly during sports training. By pulling the unpleasant sensations that arise after a few days of training, lactic acid is irrelevant, as it is washed away in the blood stream immediately after the exercise.

Sore muscles after a workout? What to do in order to reduce the concentration of lactic acid? In order to achieve the maximum result from employment, without causing the formation of an excess of lactic acid, should adhere to certain rules of the exercise:

1. Do not neglect the warm-up exercises. They gradually prepare the muscles to the load.
2. Lactic acid is dissolved in water. Therefore, you should consume enough water during exercise. It is recommended to drink 400 ml immediately before training. Then every 20 minutes of 100-150 ml.
3. Deep breathing enrich the body with oxygen and contribute to the removal of lactate from muscle. Deeply inhale and exhale nose mouth.
4. The gradual increase in the load on the muscles, as well as regular exercise contribute to the fact that lactic acid under standard load will not accumulate in excess.
5. If you start to feel pain and burning sensation in the muscles during exercise, you should not completely abandon the class, but it is necessary to reduce the load.
6. After heavy exercise perform stretching and self-massage of the loaded area.

Microtrauma muscles

As mentioned above, microtrauma - is a direct stimulator of muscle growth. Pain in the muscles associated with microtraumas fibers occur a few days after loading. This state is called a lagging pain. After the first workout sore muscles? This means that to get so-called microtrauma. Such a condition occurs during the first few workouts, after a long period of physical inactivity, as well as a load of new muscle groups. After three training sessions, usually, such pain does not occur. Therefore, to increase the effectiveness of the exercises the trainer recommends replacing complex every 2 months. Should perform all professional recommendations for the natural muscle growth took place gradually. Since the possible development of serious complications.

How to reduce pain after a workout?

You have sore muscles after a workout - what to do? Simple recommendations will help to correctly and safely restore muscle fibers after microtrauma:

1. In the period between workouts lead an active lifestyle. As strange as it sounds, but it is a moderate movement will help relieve symptoms of pain in the muscle.
2. Do relaxation and stretching exercises after each set of exercises.
3. Do not forget about aerobic exercise after power. Jogging suit, training on orbitrek, swimming.
4. Excessive drinking contributes to the rapid recovery of damaged muscles.
5. Massage displays decomposition products from the muscles.
6. "Air" procedures will help the muscle fibers recover quickly and painlessly.
7. A warm bath with sea salt after exercise relieve muscle tension, speed up metabolism.

Nutrition for muscle recovery

If strongly sore muscles after a workout, you may have broken a sports diet, and your muscles are not getting the essential nutrients for growth and recovery. Recommended coaches powered promotes proper gain in muscle mass and a decrease in disease symptoms. It helps prevent delayed pain protein foods. Therefore, in many modern gyms service is provided fitness bar, which offer sports nutrition, including protein shakes.

Interestingly, it is advisable to use the food within an hour after your workout. Thus, the nutrients are not put off to fat, and will be an important part of building muscle mass. Protein is found in chicken (boiled fillet preference is given to the birds), bananas, nuts, dairy products, fish and seafood.

If, after each workout sore muscles, this means that you do not give them the right to recover, there is a violation of the diet, or injury requiring treatment.

When the pain in the muscle requires medical attention?

If the pain is not gone even after 3 days after a workout, then most likely you are injured. This can be a contusion, bursitis, sprain, fracture, rupture of muscle fibers and more. Usually in such a situation, there are additional symptoms such as edema, hemorrhage, changes in skin, restriction of mobility. The pain is often severe, sudden, acute stress with muscle. But in less serious situations, for example, with little tension or injury, additional symptoms may not be. The person will only feel mild aching. Sportsmen are often confused with symptoms such microtrauma of the muscle fibers and do not pay enough attention to the problem. In some cases, such pain resolves on its own, but in others - is developing a complication. Therefore, if you are very sore muscles after a workout, or discomfort persist for more than 3 days, as well as the presence of other symptoms, consult a sports doctor.

Help with injuries

If during exercise you feel sharp sharp pain in the muscle, it means that have not been respected the rules of the exercise or improper load or complex. Most likely, you are injured. Strongly sore muscles after a workout - what to do?

1. Provide peace of the damaged area of ​​the body.
2. Apply a cold.
3. If the damaged lower limbs, lock them in a good condition.
4. If possible, apply an elastic bandage.
5. From intensive training on time will have to be abandoned. A return to the training necessary to gradually increase the intensity and load.

Medications for pain in the muscles of

Widely used in a variety of muscle pain medications:

1. If the sore muscles after the first practice, most commonly used local nonsteroidal antiinflammatory drugs in the form of creams, gels, ointments, for example, "Fastum gel", "Finalgel" "Voltaren", "indomethacin".
2. When the doctor prescribes severe pain, oral pain medications, "Nurofen", "Ketanov", "Nise", "aspirin", "Nimesil".
3. mestnorazdrazhayuschee drugs "Saliment", "Naftalgin", "Ketonal Thermo".
4. Combination medicines: "Kaffetin", "Daleron C".

Treat your health carefully and responsibly. When prolonged or acute pain after sport refrain from intensive exercise and consult a specialist.