Severe muscle pain after training: how to get rid, how to remove, reduce it with medicines and folk remedies? Why does muscle pain occur after a workout and how long does it last? How to anesthetize muscles after training: a list of pills, ointments, creams.

17.10.2019 -

Natalya Govorova

Reading time: 4 minutes

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Everyone faces discomfort and pain in the muscles after training - both amateur athletes and professionals. For some, these sensations are a pleasure (which means that they gave all their best), while others deprive them of the joy of training. Most of all, people who allow impressive breaks in training, and beginners, are most susceptible to muscle pain.

What methods help to reduce and relieve muscle pain?

Warm up and movement
Muscles, no matter how much they hurt, should not be idle. Their regular work (contraction / relaxation) allows you to reduce soreness and speed up the recovery process after training. No less effective is static muscle stretching (not during training, but before and after). With regard to prevention muscle pain, the best remedy is a 10-minute warm-up before exercise and 10 minutes after exercise. Warming up will help reduce fatigue, reduce pain and avoid microtrauma.
Water procedures
With obstructed blood flow, lactic acid tends to linger in the muscles, and hot water after a workout greatly alleviates the condition. True, this does not apply to “long-term muscle pain” - if you feel pain even after a day or more, then lactic acid has nothing to do with it. Quick Recovery muscles is facilitated by a combination of cold / warm water ( cold and hot shower after training for 7-10 minutes), a warm bath, dousing. An excellent remedy for reducing pain is 10 minutes in a bath or sauna (do not forget about the abundant drinking regimen).
Pool, swimming
This item includes both the healing effect of water and a warm-up (before and after exercise). Leisurely and swimming in the pond will help reduce and prevent muscle pain.
Antioxidants
These substances have the ability to bind free radicals in the body, their direct work is to neutralize the products of oxidation and decay. The body is not capable of self-sufficiency in antioxidants during powerful physical exertion, therefore, the entire training process should be accompanied by them. correct reception. This function is performed by: retinol and carotenes, vitamin C, vitamin E, selenium, succinic acid and (the most effective) flavonoids. The latter are to be found in fruits/vegetables, berry seeds and skins, blue cabbage, cherries and grapes (flavonoid fruit colors range from yellow to blue with purple).
Anti-inflammatory drugs
Of course, this is not about NSAIDs (they are unacceptable for the treatment of pain in sports), but about alternative means. That is, about natural. For example, decoctions of herbs (currant leaves, wild rose, licorice, linden and St. John's wort, bearberry, chamomile). Or foods with anti-inflammatory healing properties- baked potatoes, figs and pomegranate, cherry juice, ginger and lemons, walnuts and apples, currants with raspberries, viburnum, beets, etc.
Massage
Many people know about the effectiveness of massage in relation to the prevention and treatment of muscle pain. But not many people take advantage of this opportunity. But in vain! Massage doubly accelerates the recovery of muscles and the body itself, and even in the hands of a professional massage therapist, you can completely forget about pain. If the salary does not allow you to regularly use the services of a massage therapist, you can carry out this procedure yourself and with the help of loved one. Pain in the muscles is relieved by massaging kneading movements with the help of essential oils (clary sage, lavender, marjoram) or ointments (with herbs and bile, with essential oils). There are also creams based on natural ingredients, which, when applied at night after a workout, can very effectively reduce pain.
Dream
About the benefits of healthy good sleep It is not necessary to tell anyone only at night. In the process of sleep, muscles are restored, fatigue disappears - the more hours for sleep, the more effective its beneficial effect. It is clear that more than 8-9 hours of sleep is already too much, but if you do not have enough rest at night, then be sure to arrange it for yourself during the day.

And of course, remember to prevent pain during exercise : Don't rush into training mode too abruptly - enter it gradually. Do a warm-up and do not forget about the loss of fluid (replenish it in a timely manner). Try to pack the entire set of exercises in 30-40 minutes. So you reduce the production of cortisol, through the increase of which the body mobilizes energy resources.

Ways to reduce muscle pain after exercise.

Now in fashion healthy lifestyle life and training gym. That is why there are so many girls who take care of themselves. But it is not always possible to choose the right load. Often after a workout, muscle pain occurs. Next, we will tell you how to deal with it.

In general, it is worth understanding the processes that occur in our muscles during training. After exercise, muscles need energy to work. It is produced by the breakdown of glucose. For everything to be perfect, oxygen is needed for splitting. When it is not there, then glucose breaks down without it.

Thus, lactic acid accumulates, irritating the nerve endings and painful. As the acid is flushed out of the body, the pain decreases. This pain is called muscle soreness. It usually goes away in 2-3 days.

The cause of pain may be muscle pathology, which is accompanied by myalgia. This is the strongest tension and pain in the muscle tissues. Such ailments are myopathy, myositis. Feature of such manifestations is the occurrence of pain under any load. Sometimes discomfort may appear even in a state of calm.

There are many ointments that help get rid of pain after training. The easiest way is to lie down after a workout in a warm bath. Non-steroidal pain medications can also be used. They help to take pain syndrome.

Diclofenac. Non-steroidal pain medication. Helps reduce muscle pain.
Finalgon. This is an ointment with a warming effect. Used to treat back and lower back pain. Also suitable for reducing muscle pain.
Apizartron. This is a warming ointment based on bee venom. Helps to quickly get rid of pain after strong physical exertion.
Fastum gel. This remedy is used for ligament injuries and muscle pain for post-workout treatment. Accelerates the healing process of ligaments.

There is a mass vitamin preparations improve the excretion of lactic acid from muscle tissue. Among them, it is necessary to highlight preparations with vitamins E, A and B. They increase the elasticity of muscle tissue.

Undevit
Teravit
Aerovit

Also useful are preparations with trace elements calcium and magnesium. Many experts recommend taking Carnitine. It promotes education muscle mass and reduction of pain syndrome.

There are many ways to help get rid of muscle pain quickly enough. This is hot tub I do a contrast shower. Below are the most effective ways to get rid of pain.

Folk ways:

Massage. You can massage the muscles that hurt with gentle and continuous movements.
Bathroom. Pour some water into the bathroom and pour in a few drops of lavender. Soak in warm water.
Cold and hot shower. Take turns pouring hot, then cold water.
Pepper tincture. It is necessary to impregnate the tissue with a solution and apply to sore spots. After that, the compress is left for 20 minutes.
Cabbage. Cabbage leaves are used to treat pain. It is beaten off and applied to the sore spot for the whole night.
Badger fat. Needs to be applied thin layer on affected areas and leave for 2 hours. You can repeat the manipulation before going to bed.

In order not to suffer from muscle pain, evenly distribute workouts do not be zealous. Intense training will not help you get in shape faster, but will deprive you of the opportunity to work out for the whole week. There is also a risk of sprains.

Sore muscles after a workout

How to reduce muscle pain after exercise without medication

The simplest and affordable option to reduce pain after training - take a warm bath. For greater effect, add sea salt to the water - from 100 to 200 grams. The water temperature should not exceed 40°C. Pain sensations will quickly decrease. As well as water procedures Take strong black tea with sugar immediately after your workout.

Even more effective method- cold and hot shower. Alternating exposure to cold and heat will help, firstly, to reduce inflammation, and secondly, to speed up blood circulation and reduce pain. Start with a cold shower, adjusting the temperature of the water between 10-15°C, the duration of the procedure is from 30 to 60 seconds. Then take a warm shower: temperature 37–40°C, duration 60 to 120 seconds. Repeat this procedure 3-4 times. The pain will either disappear altogether, or in extreme cases, it will become much weaker.

If you can't take a bath or shower, alternate between applying ice packs and a hot heating pad to the affected areas. First apply cold (for about 10 minutes), then apply heat (for 20 minutes)

Enough effective method dealing with pain caused by physical activity is an additional burden. At first glance, this method may seem paradoxical, but it is very effective. For example, if your muscles are sore after a workout, try gardening while digging. Just be sure to warm up the muscles first by doing a preliminary warm-up. Otherwise, instead of relieving pain, it can only intensify.

In some cases, reflexology methods, such as acupuncture, will help. These methods are very popular in oriental medicine. But, of course, only a qualified specialist should carry out such a procedure.

Finally, a wonderful and highly effective way to relieve muscle pain after heavy physical exertion is massage.

During a massage session conducted by an experienced specialist, especially when using warming ointments, gels or oils, blood flow to muscle tissues is activated, metabolism improves, and spasm is relieved.

In addition, this procedure relaxes and calms. In the vast majority of cases, after a good massage, even very strong pain ceases to bother. You can make a light massage at home by rubbing the skin with light movements.

What causes muscle pain and how to deal with them?

What medicines can be used to relieve muscle pain

However, there are times when you can not do without medication. For example, if it is not possible to get a massage session or the pain is so severe that neither a hot bath nor a contrast shower bring noticeable relief. Then you have to resort to drug therapy.

There are many drugs that have a fairly effective analgesic effect.

Depending on the individual reaction of your body, you can take, for example, the following tablets:

"Ibuprofen"
"Ketorol"
"Baralgin"
"Sedalgin"
"Maxigan"

Better take medications in combination with pills that relieve muscle spasms, for example, with No-shpa, Spazmalgon. Some people are well helped by such a simple and well-known medicine as aspirin.

Of course, it is better to use a drug that is well known to you, which will not lead to negative side effects. For example, the same aspirin cannot be used for stomach ulcers and in a number of other cases.

There are also a number of ointments and gels that have analgesic and warming effects. You can use, for example, Nayatoks ointment, which contains the poison of the Central Asian cobra. Or gel "Ketonal". Both of these remedies quickly reduce pain. They should be rubbed into problem area until a feeling of warmth occurs, and then dress warmly or cover the sore spot with a thick cloth, towel.

If medications don't help, seek immediate medical attention.

You may have torn or sprained your ligaments while exercising. In this case, you just need qualified help. Remember this and do not self-medicate.

In conclusion, it should be noted that it is best not to bring the matter to the occurrence of severe pain after physical exertion. To do this, you need to exercise regularly enough to keep your body in good shape. Such regular, reasonably dosed loads are good for the heart and for all other organs. Then, even if you have to endure a large and prolonged physical activity, the pain will be quite weak, tolerable. Or you won't experience any discomfort at all. Before you start exercising, it is worth warming up your muscles well. And then the pain after class will be minimal.

Relief of muscle pain after exercise

Natalya Govorova

Reading time: 6 minutes

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Are your muscles sore after a workout? So, as they say, you tried hard! But seriously, muscle pain that appears on the 1-2nd day after class is quite normal. Muscles worked, which means they should hurt. True, in the case when the pain causes significant discomfort, you should look for a more accurate cause. How to relieve pain and protect yourself from it in the future?

Causes of muscle pain after exercise

There are many theories for the appearance of muscle pain. We highlight the main ones:

The action of lactic acid. Pretty quickly accumulating in muscle cells, it is a certain by-product physiological processes. When it leaves the body, discomfort, and with repetition of training, this acid becomes more and more. The washing out of this substance by the blood occurs within 24 hours, and its accumulation in the muscles during exercise is absolutely safe.
Delayed pain. It happens that muscle pain "covers" only on the 2nd-3rd day of classes. The reason is microtrauma of muscle fibers. There is nothing to be afraid of: muscle injury provokes the body to activate its defenses and increase the secretion of hormones to quickly rid the muscles of toxins and restore damage. After 3-4 workouts, the pain begins to subside. A constant change of loads and intensity of classes is recommended.
Increased muscle reactivity. This case is due to an exacerbation of the sensitivity of nerve endings due to severe muscle loads due to a change in the biological balance of fluid and salt. That is, imbalance. In addition to pain, this cause can also lead to seizures. calf muscles. For prevention, stretching “before and after” is recommended, as well as compensation for fluid deficiency right in the process of exercising.

Overtraining. With a constant feeling of weakness in the muscles, severe pain and a decline in strength, you can safely conclude that the body is exhausted - you overtrained. From a biochemical point of view, this is due to a nitrogen imbalance, or the loss of more protein than is gained. Persistent symptoms lead to a decrease in immunity, to failures hormonal background and menstrual cycle and even infertility.
Injury. In this case, the pain is aching and constricting in nature, aggravated by sudden movements and with a load of any force. Often accompanied by swelling at the site of injury, as well as deterioration general condition. The manifestation of pain is immediate, less often the next day.
Full Range Workouts (horizontal barbell press, deadlift on absolutely straight legs and deep squats, etc.). In addition to muscle stretching, the fact of receiving a load in those areas of amplitude where it does not happen in ordinary life is also noted. Pain reduction can be achieved through partial range training.

6 Best Express Ways to Get Rid of Muscle Soreness After Sports

What can be done to relieve pain quickly? Your attention - the best express methods!

Water procedures

Contrary to stereotypes, it is cold water that reduces muscle pain, but the alternation of cold and warm will be most effective. This can be a contrast shower for 10 minutes or a warm bath (for 20 minutes, with sea salt), followed immediately by a dousing with cold water or a cold shower.

Russian sauna

One of the best ways to eliminate pain is with a combination of low / high temperatures and a plentiful drinking regimen.

Swimming in cold water

Regardless of the muscle group being trained and the intensity of exercise, swimming (especially regular) for 15-20 minutes relieves pain more effectively than other methods. Many athletes who suffer from post-workout soreness become big fans of swimming. Pain reduction occurs due to improved blood circulation and expansion of blood vessels.

Massage

If there is no professional massage therapist nearby, then you can do it on your own. The most important thing is warming up the muscles and prominating the painful areas for blood to flow to them. Can be used to warm up muscles olive oil with the addition of 2-3 drops of essential (clary sage, lavender, marjoram). Also popular today are massage rollers (note - Pilates simulators), which improve blood flow in the muscles and help reduce pain. The procedure with such a video lasts about 15 minutes.

Ointments and creams

Option for the laziest. Ointments from a pharmacy with herbs, with essential oils and bile, balms or anti-inflammatory creams. Typically, these funds contain active ingredients or special substances for influencing pain receptors (Voltaren, capsicam, etc.).

Motion

Yes exactly. Warm up immediately after the workout. Muscles must work, especially for antagonist muscles. Back pain? So, you need to "download" pectoral muscles. Sore biceps? Rock your triceps. Stretching before and after exercise reduces the risk of pain by 50%. In addition, warm muscles also reduce the risk of injury.

How to avoid muscle pain after sports in the following workouts?

So that muscle pain does not torment you after training, remember the main rules for their prevention:

Proper nutrition

The amount of protein absorbed should match the amount consumed. It is also worth remembering that in order to restore the body, you need 2-4 g / per 1 kg of body weight - carbohydrates (per day), about 2 g / per 1 kg of body weight - protein, as well as about 20% of total calories as harmless fats.

Water

Its amount per day depends on the weight. Calculation of the formula: human weight x 0.04 = amount of water / day. Due to the lack of water consumed, the body's ability to remove toxins deteriorates, and the process of muscle recovery is much longer and more difficult. Drink water!

Cardio exercises

3-4 cardio workouts a week contribute to the acceleration of recovery. Supplemental oxygen and increased blood circulation promote quick release from lactic acid and directly toxins.

After training - water procedures!

We alternate cold and hot water in 3-5 cycles.

Don't forget the massage

After training - independent (or ask someone to "stretch" the muscles), and once a month - professional.

Additives

Some of the most important are fatty acids (300 mg per 1 kg of weight), which reduce inflammatory process in muscles and stimulate the immune system. Looking for them in linseed oil and fish oil.

Cycle your workouts

Classes with a large number of repetitions (from 10 to 15) and a solid weight alternate with classes with a small number of repetitions of exercises (from 6 to 8) and low weight.

Refrain from workouts that last more than 1 hour

The maximum class time is 45 minutes. After an hour of training, testosterone levels decrease and cortisol levels increase.

Dream

With a lack of it, the level of cortisol begins to go off scale, as a result of which the recovery process is disrupted and the risk of injury increases. The optimal time for normal sleep is 8 hours.

Supplementation with antioxidants

It is necessary for the neutralization of decay products in the body. We are looking for antioxidants in retinol, carotenes, in ascorbic acid and tocopherol, in selenium, in succinic acid, as well as in flavonoids (blue cabbage and cherries, raisins, dark grapes).

watermelon

One of the methods to quickly recover after class. Watermelon juice (only natural!) relieves muscle pain, thanks to the amino acid in its composition (L-citrulline), which helps to remove lactic acid from the body. Drink this juice one hour before class and one hour after.

Foods that can relieve pain

In addition to watermelon juice, there are also blackcurrants, blackberries with blueberries, cranberry and grape juices. The anthocyanins found in these foods help reduce inflammation and pain levels. Also useful for these purposes are potatoes in their skins, cucumbers and figs with pomegranate, walnuts and parsley, ginger. Do not forget about decoctions of licorice (the most effective), chamomile and linden, wild rose or currant leaves, white willow bark, bearberry or St. John's wort.

When should you contact a specialist?

Joint and muscle pain should not be confused. Joint pain, unlike muscle pain, is very serious problem which could result in critical injury. Remember also that severe muscle damage can be the result of chronic overexertion. Therefore, the reason for going to the doctor is pain that lasts more than 72 hours.

It's not just hardcore fans who experience muscle soreness sports training or beginners who decide to pull up the form. Painful sensations watch out for everyone who is engaged physical activity. Training in gyms, in athletics and martial arts, swimming, fitness, and even banal physical education can cause muscle pain in an unprepared person the next day after exercise.

Causes of muscle pain

Every novice athlete is extremely concerned about the question of why muscles hurt after strength training and what to do in this case? For experienced people, discomfort from exercise does not cause such panic, they understand: pain indicates intense and hot workout which will make them stronger, more resilient and bigger. Thus, it can be understood that this is normal reaction organism.

The main thing is to start to figure out why the muscles hurt. The reasons are as follows:

The person has made an unusual load for the body. Suddenly he started running, lifted a heavier barbell, changed a set of intensive exercises, overexerted himself on simulators, etc.
Due to exorbitant tension, muscle fibers are torn, micro-wounds appear in them.
The production of lactic acid and products of lysosomes and phagocytes is stimulated. They are the main cause of muscle pain after visiting the gym. The more active the load on the muscle was, the more lactic acid was released and the more burning and discomfort is felt.

Soreness subsides because, due to increased blood circulation, acid is gradually washed out of the muscles, while other substances that negatively affect muscle membranes and DNA are also removed along with it. When the muscle fibers have recovered, the pain symptoms disappear.

Another frequently asked question arising from the first - is it worth doing if the muscles still hurt? The answer depends on the nature and intensity of the pain. If the discomfort is small and quite tolerable, then you can not postpone physical activity indefinitely. If the pain is still unpleasant, then after one or two days you can resume going to the gym. If, after a workout, the muscles are very sore and there is no strength to walk or sit, then it is recommended to give the body a recovery period of at least two to three days, so as not to harm the unhardened body.

What is muscle pain?

People who are not accustomed to sports and moderate exercise often have a negative attitude towards the uncomfortable consequences of training. Whether or not muscles should ache after exercise, and if this is normal, depends on the type of pain.

Post-workout. Quite reasonable and normal variety, which manifests itself in a couple of hours or the next morning after training. The athlete experiences fatigue, viscous sensations, "cottonness" and swelling in those parts of the body that have been subjected to stress. How long does this muscle pain last? Usually for several days, during this time, microtraumas are tightened and stimulate the formation of new muscle structures.
belated. It becomes noticeable in 2-3 days after strength exercises. When muscle excessively stretched or, conversely, reduced, the discomfort increases. A delayed pain reaction is inherent in beginners and those who have changed their training program or returned to it after a long downtime.
due to injury. Binding, quite strong and sharp pain, manifested both after and during exercise, if a person took too much heavy load. With this type of pain, you cannot continue training and it is worth temporarily stopping classes until the tissues recover.
burning. This is the burning sensation that occurs at the end of strength training. It can also be attributed to the post-workout type, however, the burning sensation itself represents an excessive release of lactic acid that fills muscle cells. Usually the acid leaves the body in half an hour.

Whether it is possible to continue to exercise according to the regimen if the muscles hurt depends on the type of pain. With burning and post-workout type, nothing prevents the athlete from continuing to exercise at his own pace. With a belated, it is better to give the body a day off, especially if the discomfort is severe. And with muscle injuries, you should take a longer break or change your workout.

How to reduce the manifestation of pain

It will not work to make an ideal body or increase stamina if you refuse to train or do only non-heavy, non-discomfort exercises.

What to do if the muscles of the legs, chest, lower back, back, arms or buttocks hurt after a workout?

Go to the massage therapist, optimally - 2-4 hours after physical activity. A professional massage will disperse blood throughout the body, and with it, the removal of lactic acid, which causes pain and burning, will accelerate.
Seek help hot water. It will also well disperse stagnant blood throughout the body. It is advisable to take a shower immediately after the hall, you can use special showers, and a relaxing bath should be done the next day if the pain does not subside. Also, as an option, there may be a visit to the sauna or bath.
Before direct exercises, it is recommended to do a warm-up, it will prepare the body for the upcoming loads.
After light and strong lessons you should perform a hitch - a set of gentle exercises that relax and calm the body.
Increase the amount of protein and creatine in the diet, the latter improves muscle endurance.
Let the body rest. On days when there is no training, you can do a little stretching, this will also help reduce the time of muscle pain and make you feel better.

Perhaps the use of warming compresses or ointments. But The best way minimize discomfort from training - train more often and not strive to dramatically increase the load, then the body will get used to periodic exercises and it will become easier to respond to them. Muscle pain after training will become more pleasant and less bright.