Muscle aches are caused by injuries and inflammation often due to intense training or trauma. In many cases they can also be caused by lactic acid that forms during physical activity. Muscle aches are often unavoidable after a hard workout, but there are various ways to keep them under control and start feeling good again.
Steps
Method 1 of 2: Relieve Muscle Pain
Step 1. Apply ice right away when you finish exercising or following an injury
Ice prevents inflammation, so applying it immediately can slow down the inflammatory process responsible for muscle aches. Wrap an ice pack in a towel or t-shirt and apply it to the affected area leaving it on for 20 minutes. Take a 40 minute break and repeat the application for another 20.
- Never apply ice directly to the skin or for more than 20 minutes, otherwise you risk the formation of chilblains.
- Ice baths, offered by many training centers for professional athletes, are great for treating multiple muscles at a time.
Step 2. Get moving
While it's normal to feel tempted to slump on the couch, slow motion increases the blood flow to the affected area and speeds up the healing process. You don't have to do vigorous exercises - walk or jog for 10-15 minutes to speed up your heart rate and stimulate circulation.
Step 3. Massage the sore muscles
The massage promotes the direct blood flow to the affected muscles, favoring greater oxygenation during the recovery phase. Massage the painful areas lightly with the help of your fingertips. The massage may be unpleasant at first, but if you resist the pain it speeds up healing.
If you can't get help from anyone, get a rubber roller to massage the muscles yourself. Just use your body weight to roll the roller over the affected area
Step 4. Stretch sore or tense muscles
By lengthening the muscle fibers, stretching improves elasticity. If done correctly, it can alleviate the discomfort. Focus the stretching exercises on the sore muscles by spending 20-30 seconds on each one. Proceed gently - you shouldn't experience any painful sensations.
Deepen your position as you melt, progressively intensifying the stretch each time you exhale
Step 5. Apply heat to the muscles
Although this remedy appears to contradict that of ice, it is actually effective for relaxing muscles, relieving pain in the short term. Take a warm shower or bath, or use a heating pad for 20 minutes to loosen the muscle fibers.
Heat helps relieve pain, but does not affect muscle healing
Step 6. Hydrate yourself well
Water is essential for expelling waste materials from tired and aching muscles. In general, you should always drink four or six glasses of water a day. When you finish exercising, be sure to drink 450-600ml of water to replenish lost fluids.
Step 7. Replenish the electrolytes
Many muscle cramps are due to a lack of electrolytes. This insufficiency tends to cause painful spasms. Eat a banana or a handful of pretzels. You can also drink a sports drink to recover the electrolytes your muscles need.
Step 8. Get your fill of protein
Muscles need protein to regenerate after a training session. Consequently, to prevent possible pain, consume protein within 1-2 hours of finishing a workout. Natural sources like chicken, peanut butter, tuna and eggs are quickly absorbed, but some people find protein powders more convenient.
Step 9. Use over-the-counter pain relievers in moderation
Acetaminophen or NSAIDs (non-steroidal anti-inflammatory drugs) such as ibuprofen and naproxen can relieve discomfort in the short term. However, frequent use can interfere with the self-healing process of the muscles themselves. To really benefit from them, they should be taken only rarely.
Step 10. Rest
Rest is the most effective way to get rid of muscle pain. To ensure that the sore muscle groups have plenty of time to recover, do not train them for 2-3 days. If you eat right, do regular stretching and ice packs after intense training sessions, you should be able to control the pain and be back on the pitch or in the gym in no time.
Do not start exercising again if it is painful, as this discomfort could be symptomatic of an injury
Method 2 of 2: Preventing Muscle Aches
Step 1. Warm up slowly before exercising
Muscle aches have various causes. One of the main ones? Start exercising without any warm-up. Whether you're going to jog, lift weights, or play soccer, you need to prepare your body first. Muscles need time to raise their temperature so they can stretch and contract without risking tears or distractions. Try the following warm-up before playing sports:
- Do a light jog for 10-15 minutes.
- Do side or side hops, jump rope, or run with your knees high for 5-10 minutes to activate specific muscles.
- Swing your arms by drawing small circles on your hips, then gradually enlarge them.
- Do 10-20 lunges or pushups.
Step 2. Stretch, but don't overdo it
Although the importance of stretching is known to virtually everyone, there are actually discussions regarding its effectiveness in preventing muscle pain. That said, doing gentle stretching after warming up allows you to stretch muscle fibers and optimize their elasticity. Hold each position for about 10-15 seconds.
- Stop stretching if you feel pain. Stretching should never cause painful sensations.
- Focus on the muscles you intend to train. If you want to run, stretch your quadriceps and leg flexors. If you want to lift weights, stretch your arms, shoulders, and back.
Step 3. Try taking pre-workout supplements like glutamine and protein supplements
While this is a topic that raises many debates among sports experts, some studies have shown that glutamine and protein supplements can promote muscle regeneration in order to prevent pain and other discomfort. You can buy them in stores that sell sporting goods or on the internet and take them 20-30 minutes before training.
Always drink plenty of water when taking supplements
Step 4. Eat foods rich in omega-3s
Omega-3 fatty acids have anti-inflammatory properties, so they are effective in relieving swelling and reducing muscle damage. Here are some of the most suitable:
- Salmon.
- Flax and chia seeds.
- Avocado.
- Walnuts.
Step 5. Remember that it is normal to have muscle pain
Bodybuilders also suffer from it. Although they are annoying, they go away within 2-3 days. The more often you train, the less likely you will be to have them. Most muscle pain occurs in the following cases:
- Changes affecting the intensity of workouts.
- Start exercising after long periods of inactivity.
- New exercises or workouts aimed at new muscle groups.
Advice
- When trying to massage the muscle, proceed with extreme caution.
- Do not train in case of muscle strains or distractions, otherwise you will make the situation worse.
Warnings
- If you decide to massage the muscles, do not do it too vigorously and do not exert excessive pressure.
- The heating pad can cause burns, so be careful.
