Regardless of physical fitness, every person after training is faced with muscle pain, but not everyone knows how to get rid of it. Disease appears due to microtraumas of the connective and muscle tissues, formed during heavy exertion, which are accompanied by inflammatory processes.
Causes of muscle soreness
After exhausting exercises in the gym, the sore throat begins to appear after a day. It mainly occurs if the percentage of sports physical activity is at least 10% higher than usual.
Painful sensations arise due to damage to the Z-plates - networks consisting of intertwining protein molecules. That is, in the case of muscle overstrain, there is a strong effect on the Z-lines, which slightly change their structure and break.
The immune system “becomes” to the defense of the body, which responds to overstrain by the inflammatory process. It has been proven by studies that monocytes (large white blood cells) affect the increase in prostaglandins (lipid active substances) in the body. They control many important physiological processes in the human body.
After a certain time interval, the body begins to get used to a new state for it and becomes more resistant to physical exertion, as its muscle fibers are strengthened. This cause of the onset of DOMS concerns mainly young people, since muscle pain in older people can signal not only overexertion, but also the presence of other problems.
In most cases, discomfort "speaks" of the development of pathological processes that need diagnosis and qualified treatment.
Below is a list of symptoms that are pathological:
painful sensations arise spontaneously, not caused by external factors;
pain is accompanied by swelling and redness;
during movement, a characteristic click appears in the joint, after which pain occurs;
pain sensations increase;
have spinal problems that cause pain;
pain syndrome has been observed for a long time (at least 7 days).
The pain after training is exclusively phantom in nature, that is, it is observed not only in the muscles, but also in the joints.
To understand how to get rid of muscle pain after training with NSAIDs, you need to study how they work. The remedies are not always suitable for the treatment of DOMS. They are anti-inflammatory non-hormonal drugs that are classified as non-steroidal drugs.
They are used to eliminate pain, which are caused by inflammatory processes in the joints in arthritis and arthrosis, as well as in the vertebral zone.They are indispensable for athletes because they can help to effectively and quickly relieve the symptoms of DOMS.
These drugs effectively reduce the severity of the inflammatory process in the area of the nerve trunks, muscles and joints. They can also get rid of the edema that has arisen due to tissue damage and eliminate pain.
The most effective and popular drugs among professional athletes are:
Diclofenac;
Indomethacin;
Ibuprofen;
Pyropsikan;
Ketoprofen;
Ketorolac.
Vitamin preparations
To ensure proper recovery of not only muscles, but also the whole body after training, it is important to take vitamin complexes.
As additional components, they may include:
antioxidants and vitamin C, which help prevent the onset of dizziness after intense physical exertion;
special supplements, which can be with branched-chain amino acid (L-leucine, L-isoleucine, L-valine), with L-glutamine and L-arginine: they help prepare the body for the disposal of harmful toxins from the muscles, help to recycle and restore the level of protein in the process of muscle restructuring;
protein supplements, thanks to which a large amount of protein is absorbed much faster;
creatine, which is an amino acid. Despite the fact that it is produced by the body itself, during intense physical activity much more of it is needed for muscle recovery to be carried out faster.
The most popular vitamin supplements include:
Dekamevite;
Aerovit;
Glutamevite;
Undevit;
Tetravit.
Plastic preparations
Today, there is an effective solution to the problem of how to get rid of muscle pain after training - plastic drugs. They help to cope with the intensification of metabolism, insufficient functionality of vitamins, trace elements, electrolytes, glycogen, glucose, creatine phosphate, ATP and L-carnitine.
First of all, the effect of strong physical exertion on the body is aimed at reducing the quantitative indicator of carbohydrates, proteins and fats. As a result, a person may begin to develop the so-called "catabolic phase".
Its first sign is a rapid weight loss. To eliminate the problem, it is necessary to use special non-steroidal drugs, the action of which is aimed at maintaining and increasing muscle mass.
Plastic drugs include:
Potassium Orotate;
Riboxin;
Inosine-F;
glutamic acid;
Lecithin.
Energy preparations
Any athlete is aware that with strong physical exertion, muscle pain appears after training; not every beginner knows how to get rid of it. For this purpose, various drugs are used, which were mentioned earlier.
However, there is another problem faced by inexperienced athletes - fatigue and weakness during the exercise. It is normal for the body to deplete its strength with intense exercise.
You can make it more resilient with the help of energy drugs that have the following features:
increase vital energy indicators;
increase the time period of training;
cheer up;
reduce pain to a minimum;
normalize blood pressure;
increase the efficiency of the redox reaction;
have a beneficial effect on the area of the cardiovascular system;
improve liver performance;
enrich cells with mineral-type nutrients;
normalize the nutritional and oxygen process of cells.
There are many energy drugs, the most effective in the opinion of experts are:
These medicines help relieve muscle pain after exercise. How to get rid of discomfort quickly and effectively is indicated in the instructions. In addition, adaptogens are able to improve the susceptibility of the human body to infections, as well as various chemical and physical factors.
That is, their action is aimed directly at increasing the performance of the whole organism as a whole, which has undergone prolonged physical fatigue and overstrain.
A distinctive feature of this category of products is that they are created exclusively from their plant base with the addition of active biological additives.
The best adaptogen drugs are:
Pantokrin;
Rhodiol, Altai mummy;
Aloe (liquid extract);
tincture of eleutherococcus.
Sports creams, ointments, gels
Pain and swelling that appear during trauma are signs of damage to small vessels, an increase in capillary permeability and tissue hypoxia. This leads to a decrease in the efficiency of the blood circulation process. Such unpleasant situations are not uncommon during training, therefore, if necessary, you need to use special gels, ointments and creams.
They will help with the following:
provide analgesia, that is, eliminate pain syndrome;
relieve inflammation and minimize tissue irritation;
contribute to the acceleration of resorption;
significantly reduce the dimensional indicators of hematomas and edema;
increase the efficiency of microcirculation;
provide fast regeneration of damaged tissue.
Almost all sports gels, creams and ointments have anti-inflammatory and analgesic properties.
Analgos ointment will help get rid of muscle pain after exercise
Popular are:
Analgos;
Apizartron;
Bystrumgel;
Virapin;
Viprosa ;,
Heparoid.
Compresses
If there is muscle pain after training, how to get rid of it is not clear, then this item will come in handy after all. Home compresses are one of the best solutions to the problem.
With vaseline oil - Soak a napkin with the composition and squeeze well. Put on the sore spot and rewind with a bandage.
Semi-alcohol compress with vaseline oil - lubricate the damaged area, apply a cloth soaked in water and spray a little with alcohol. Then wrap with a bandage.
Alcohol compress with Vishnevsky ointment - smear the painful place with the composition, while the thickness of the applied layer should not exceed 2 mm. Soak a napkin with vodka or alcohol and put it on the ointment in the wrung state. After that, apply a special bandage. Do not shoot for 2 days.
Compresses are safe for health, can be used with other drugs.
Folk remedies
Below are options for homemade remedies to relieve muscle and joint pain.
Bay leaf helps to remove the formed salts in the joints and eliminate the existing pain. To prepare the medicine, you need to take 25 - 30 leaves of laurel and a bay of 2 tbsp. boiling water, boil for 5 minutes. After that, leave in a closed container for 4 hours. Drink in small portions for 3 days.
Sunflower root - helps break down insoluble compounds that gradually collect in the joints. In addition, it can eliminate pain. To prepare the product, you will need 100 gr. the main ingredient that needs to be crushed, and then covered with a liter of boiling water and boiled for 15 minutes. Drink water with every desire for 3 months.
Hot bath after workout
Many not only beginners, but also experienced athletes make a rather gross mistake - they take a hot bath after training.Allegedly, in this way the body is easier to prepare for physical activity the next day.
Better, on the contrary, to plunge into cold water, since low temperatures can reduce the inflammation that appears in the muscle area after exercise. It is best to take a bath with cold water for 10 to 15 minutes, and then the sensations of dizziness will decrease by 40%, and the period necessary for recovery by 50%.
Massage
The main purpose of massage after exhausting physical activity is to increase the number of mitochondria and reduce inflammation, and not eliminate lactic acid, as many think.
The technique is used as an anesthetic and sedative method.
How to avoid muscle soreness after exercise?
All athletic trainers say that warm-up is essential before every workout to manage or minimize muscle soreness.
Also, an important rule is a gradual increase in load, in no case should you engage in complex simulators and lift a lot of weight from the first days. You need to eat right and additionally take special medications.
Sports are not simple and easy, but the effort is worth it. A beautiful body attracts everyone, but not everyone is ready to achieve the same result.
When muscle pain appears after a workout, many simply do not know how to get rid of it. Therefore, the appearance of the slightest dizziness forever discourages beginners from studying and improving the body. Today there are many ways to solve this problem, using which, you can confidently strive for the goal.
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I take btsaa sports complexes, I began to notice that the dyspepsia after training has decreased significantly