What to do if the sore muscles after a workout?
Muscle pain after exercise - how to avoid and how to treat
Muscle pain, we have come to associate with overexertion. Given too great a burden in the gym for the first time ran out for a run or come to aerobics, and just skated or cycling after a long break. But it happens, and so that strong pressure was not, on the contrary - you sit all day at a computer, tensely peering at the monitor, and the next day sore back muscles, and the press, and neck, and hands. The reason - your tie down, immobile, in which there was a normal muscle overexertion. If the pain does not pass two or three days - it is a reason to see a doctor, maybe you have any disorder, called fibromyalgia.
Muscle pain during exercise - how to avoid?
In principle, minor pain during exercise is permissible.
But remember - you need to train with pleasure, and with tears in his eyes. An exception is made only for the abdominals - it needs to load it to the feeling of "can not go." All the muscles of the abdomen - a volume area, which requires a lot of work and good study. Buttocks and thighs is also recommended to load active.
Limit loads to determine easy. When the body gets to the limit, you feel muscle vibration, they seemed to fill with fervor. Usually, there is a feeling on the approach 8-12 or 30-40 seconds after the power of hard work. The same feelings are typical for aerobic exercise. To quickly restore power, and could move on to the next exercise, it is recommended to do stretching exercises. But if there was a sharp pain, and the body refuses to obey, exercise must be stopped - trust instinct of self-preservation.
Do not deal with each time until the muscle pain. Alternate hard training with light - this technique will give better results than a permanent job at the limit. At high physical exertion tired not only the body but also the nervous system, the body does not have time to recover. If you come to the next exercise, and instead enjoy pulling muscles feel a sharp pain - it means that the body sends a signal of alarm. You should not ignore it - as a result of overload disrupted the structure of muscles, they become less elastic and can result in serious injury. Training is necessary to reopen only after complete recovery.
Muscle pain after exercise - what to do?
The morning after the shock training you could barely get out of bed, the legs of cotton, the whole body hurts. Familiar state, is not it? This so-called residual muscle pain, which appear after a few hours of training and can grow two or three days. What to do? In no case do not wait until the "self-will!"
Here's how to alleviate the suffering of the mother body:
During the recovery period the most important - how to relax the muscles. After loading they shrink and become like stone. On the same day it is desirable to make a relaxing massage, or the next day you will move with difficulty. By the evening of the next day rehabilitation program would be nice to complement the sauna or steam bath. If the pain is greatly exasperated, mash warming cream.
If there is no sauna or a bath, take a warm relaxing bath. Be sure to add the sea salt and essential oils - rose, lavender, peppermint, pine, tea tree, rosemary, juniper. Suffice it to 3-5 drops to the bath. Soak in warm water for about 15-20 minutes - and you will feel a different person!
Do not forget to drink plenty. Drink herbal teas with honey or green tea.
Do not try to deal with until the muscle pain. Muscles have only occasionally ache when changing the type of load. If you are constantly giving high load, very quickly, you can be at the limit of the capabilities of your body.
Muscle pain, we have come to associate with overexertion. Given too great a burden in the gym for the first time ran out for a run or come to aerobics, and just skated or cycling after a long break. But it happens, and so that strong pressure was not, on the contrary - you sit all day at a computer, tensely peering at the monitor, and the next day sore back muscles, and the press, and neck, and hands. The reason - your tie down, immobile, in which there was a normal muscle overexertion. If the pain does not pass two or three days - it is a reason to see a doctor, maybe you have any disorder, called fibromyalgia.
Muscle pain during exercise - how to avoid?
In principle, minor pain during exercise is permissible.
But remember - you need to train with pleasure, and with tears in his eyes. An exception is made only for the abdominals - it needs to load it to the feeling of "can not go." All the muscles of the abdomen - a volume area, which requires a lot of work and good study. Buttocks and thighs is also recommended to load active.
Limit loads to determine easy. When the body gets to the limit, you feel muscle vibration, they seemed to fill with fervor. Usually, there is a feeling on the approach 8-12 or 30-40 seconds after the power of hard work. The same feelings are typical for aerobic exercise. To quickly restore power, and could move on to the next exercise, it is recommended to do stretching exercises. But if there was a sharp pain, and the body refuses to obey, exercise must be stopped - trust instinct of self-preservation.
Do not deal with each time until the muscle pain. Alternate hard training with light - this technique will give better results than a permanent job at the limit. At high physical exertion tired not only the body but also the nervous system, the body does not have time to recover. If you come to the next exercise, and instead enjoy pulling muscles feel a sharp pain - it means that the body sends a signal of alarm. You should not ignore it - as a result of overload disrupted the structure of muscles, they become less elastic and can result in serious injury. Training is necessary to reopen only after complete recovery.
Muscle pain after exercise - what to do?
The morning after the shock training you could barely get out of bed, the legs of cotton, the whole body hurts. Familiar state, is not it? This so-called residual muscle pain, which appear after a few hours of training and can grow two or three days. What to do? In no case do not wait until the "self-will!"
Here's how to alleviate the suffering of the mother body:
During the recovery period the most important - how to relax the muscles. After loading they shrink and become like stone. On the same day it is desirable to make a relaxing massage, or the next day you will move with difficulty. By the evening of the next day rehabilitation program would be nice to complement the sauna or steam bath. If the pain is greatly exasperated, mash warming cream.
If there is no sauna or a bath, take a warm relaxing bath. Be sure to add the sea salt and essential oils - rose, lavender, peppermint, pine, tea tree, rosemary, juniper. Suffice it to 3-5 drops to the bath. Soak in warm water for about 15-20 minutes - and you will feel a different person!
Do not forget to drink plenty. Drink herbal teas with honey or green tea.
Do not try to deal with until the muscle pain. Muscles have only occasionally ache when changing the type of load. If you are constantly giving high load, very quickly, you can be at the limit of the capabilities of your body.