5 tips on how to reduce muscle pain
A slight pain in the muscles after a good workout is normal, but when it gets in the way of your progress, it's time to take action!
Author: Shannon Clarke
If, after the training session is over, you feel that you have run into a truck at full speed, it's time to learn about ways that can help prevent or at least reduce the pain in muscles after training.
Many people, especially beginning athletes, consider muscular pain to be something of a ritual of initiation into the world of serious strength training. The problem is that if you can not lift your arms or get out of bed because of pain, you do not have the opportunity to practice normally. In this situation, it is time to take measures that will help reduce this pain.
Of course, some degree of pain in the order of things – it shows that in the hall you loaded the muscles and gave them new training incentives. But if the pain is so strong that it is difficult for you to move, there is no need to talk about any progress.
With these five adjustments, you can make it so that the pain after training is tolerable.
1. Do not avoid training, just make them easier
Many people think that there is no better way to quickly get rid of the pain than to rest as much as possible between training sessions. An excellent excuse for those who are so stuck with pain that they can not move, that's just a complete refusal of exercise – the last thing you need.
Rising from the bed and motor activity will help to increase blood circulation in the painful area, and this can reduce inflammation and accelerate the healing process.
Whatever exercises you choose, deal with low intensity. At this point, you do not need an epic exercise. It is better to try something from the area of active recovery, for example, quick walk, leisurely cycling or yoga for beginners. These types of physical activity are great for training, despite the muscle pain.
2. Before you leave the gym, stretch!
What do you do after the last approach? Trying to get to the dressing room as quickly as possible? Next time find a quiet place in the gym, where you can do stretching, and stay there for X minutes on 10-15.
Stretching after training helps release muscle tension and reduce accumulation of lactic acid, which leads to pain in the muscles. Perhaps stretching will not relieve you of the pain entirely, but it will help reduce its intensity, so that the next workout will be less painful and more productive.
In addition, regular stretching is a great way to increase the amplitude of the movement, and this is exactly useful during the strength training. When you are able to do an exercise in full amplitude, you can extract all the benefits that it is ready to offer you.
On a good stretch enough 10-15 minutes at the end of training. It's worthwhile to see how much your health has improved and you will never give up stretching!
3. Take correct supplements after exercise
After stretching, it's time to throw some nutrients into the body. You've probably heard that a protein cocktail, drunk after a workout, speeds up recovery, but do you know that it also helps to reduce muscle pain?
The "Journal of the International Society of Sports Nutrition" published the results of an interesting study. A group of scientists divided the participants into two groups. For 14 days, they gave one group of whey protein isolates, while the second group received an additive with carbohydrates.
Analysis of blood biochemistry after strength training showed that in the group that received whey protein, the enzyme level of lactate dehydrogenase in plasma was lower than in the carbohydrate group. A lowered level of lactate indicates a lesser degree of muscle damage in those who took whey protein, and this also reduces muscle pain.
4. Take pre-exercise – with caffeine
If you need additional impulse to overcome the training session, a good pre-training complex comes to the rescue. These products are specifically designed to exacerbate perception, improve concentration, increase motivation, increase energy levels and stimulate metabolism. They can even enhance your body's ability to burn fat.
In addition, if there is caffeine in pre-exercise, it can also reduce muscle soreness. The study, published in the Journal of Power and Functional Training, compared two groups of athletes. The first received caffeine before training, the second – a placebo. In the caffeine group, there was a significant decrease in pain intensity in the days after the experiment compared with the placebo group.
Just remember that too high doses of caffeine can lead to insomnia, and a full and long enough sleep is an important part of the recovery process. Try to find the optimal dose and the ideal time for taking caffeine so that you can exercise with maximum intensity without compromising sleep.
Finally, drink a serving of cherry juice before the next training session. In a study published in the Scandinavian Journal of Sports Medicine and Science, scientists studied the effect of cherry juice on marathon runners.
Half of the group of 20 runners drank cherry juice the day before the marathon and after 48 hours after. The other half drank a placebo. In the group that received cherry juice, the recovery of isometric power indicators was faster than in the placebo group.
This suggests that cherry juice has antioxidant properties that contribute to the functioning and recovery of muscles, and also reduce muscle pain.