How do active recovery workouts ease muscle soreness. Why does exercise cause muscle soreness. What are the best exercises for active recovery. When should you avoid active recovery. What other methods can help ease sore muscles.

Understanding Exercise-Induced Muscle Soreness

Exercise-induced muscle soreness is a common phenomenon experienced by both seasoned athletes and occasional exercisers. This discomfort typically stems from two primary sources: immediate soreness following a workout and delayed onset muscle soreness (DOMS).

Immediate soreness occurs when muscles are pushed beyond their usual limits, causing microscopic tears in the muscle fibers. This process is essential for muscle growth and strengthening. DOMS, on the other hand, manifests 24-72 hours post-exercise and is often associated with trying new activities or significantly increasing workout intensity.

Debunking the Lactic Acid Myth

Contrary to popular belief, lactic acid buildup is not responsible for prolonged muscle soreness. While lactic acid is produced during intense exercise, it dissipates rapidly once the activity ends. The persistence of muscle soreness days after a workout is attributed to other physiological processes.

The Power of Active Recovery in Alleviating Muscle Soreness

When faced with post-exercise muscle pain, individuals have two primary options: passive recovery (rest) or active recovery. While passive recovery involves complete rest and is suitable for injuries, active recovery has gained recognition for its effectiveness in managing general muscle soreness.

Active recovery involves engaging in light, low-intensity exercises that promote blood flow to the affected muscles and joints. This increased circulation helps flush out metabolic waste products and delivers essential nutrients to support the healing process.

Optimal Intensity for Active Recovery

For maximum benefit, active recovery workouts should be performed at a moderate intensity. Aim to maintain a heart rate between 30% to 60% of your maximum. Research indicates that recovery workouts lose their effectiveness when performed at high intensities.

Effective Exercises for Active Recovery

There are numerous options for active recovery workouts. The key is to choose activities that you enjoy, as this will enhance both physical and mental recovery. Here are some popular choices:

• Low-intensity versions of your regular exercises
• Yoga, especially gentle styles like yin yoga
• Foam rolling
• Swimming and water-based exercises

Low-Intensity Exercise

You can adapt your usual workout routine for active recovery by significantly reducing the intensity. For example, if you typically run, try a slow jog or brisk walk at a pace that allows for comfortable conversation. Cyclists can opt for a leisurely ride, while weightlifters can perform their usual exercises with lighter weights and fewer repetitions.

Yoga for Recovery

Yoga, particularly slower-paced styles like yin yoga, offers an excellent active recovery option. It combines gentle movement with stretching and mindfulness, providing both physical and mental benefits. The controlled movements and focus on breathing can help reduce muscle tension and promote relaxation.

Foam Rolling Techniques

Foam rolling is a self-massage technique that can help alleviate muscle soreness. To use a foam roller, place it between the floor and the sore area of your body, then slowly roll back and forth, applying gentle pressure to the muscles. This method can be particularly effective for targeting specific areas of tension or soreness.

Aquatic Exercises for Recovery

Swimming and water-based exercises offer unique benefits for active recovery. The hydrostatic pressure of water provides a gentle massage-like effect on the body, improving circulation while minimizing stress on the joints. A study involving runners found that those who used swimming as a recovery method outperformed a passive recovery group in subsequent running performance.

When to Avoid Active Recovery

While active recovery is generally beneficial, there are situations where it may not be appropriate. If you experience pain that exceeds normal muscle soreness, it’s crucial to rest or seek medical attention. Exercise can sometimes lead to stress on bones, tendons, and cartilage, and pain in these areas may indicate an injury.

Consider avoiding active recovery and consulting a healthcare professional if you experience any of the following symptoms:

• Constant, sharp, or worsening pain
• Pain in an area with a previous injury or surgery
• Visible deformity, bruising, or swelling in the painful area
• Pain that doesn’t improve with rest, ice, or anti-inflammatory medications
• Pain accompanied by fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Alternative Methods for Easing Muscle Soreness

In addition to active recovery, several other strategies can help alleviate muscle soreness:

1. Rest: Taking a day off allows your body to repair and replenish energy stores.
2. Ice therapy: Applying ice to sore muscles can help reduce inflammation and pain.
3. Heat therapy: Warm compresses or a hot bath can increase blood flow and promote relaxation.
4. Massage: Professional or self-massage can help loosen tight muscles and improve circulation.
5. Proper nutrition: Consuming a balanced diet rich in protein and antioxidants can support muscle recovery.
6. Hydration: Adequate water intake is crucial for maintaining muscle function and recovery.
7. Compression garments: Wearing compression clothing may help reduce muscle soreness and improve recovery.

The Role of Proper Warm-Up and Cool-Down in Preventing Soreness

Incorporating effective warm-up and cool-down routines into your workout regimen can significantly reduce the likelihood and severity of post-exercise muscle soreness. These practices prepare your body for the demands of exercise and help transition it back to a resting state afterward.

Warm-Up Strategies

A proper warm-up gradually increases your heart rate, body temperature, and blood flow to the muscles. This process helps improve flexibility and reduces the risk of injury. An effective warm-up routine typically includes:

• Light cardiovascular activity (e.g., jogging, jumping jacks)
• Dynamic stretching
• Sport-specific movements

Cool-Down Techniques

Cooling down after exercise helps your body transition back to its resting state and may reduce the severity of DOMS. A proper cool-down routine often involves:

• Gradually decreasing exercise intensity
• Static stretching
• Light walking or jogging

The Science Behind Muscle Adaptation and Soreness

Understanding the physiological processes that occur during and after exercise can provide insight into why muscle soreness occurs and how active recovery helps alleviate it. When you engage in strenuous exercise, particularly activities that involve eccentric muscle contractions (where the muscle lengthens under tension), microscopic damage occurs to the muscle fibers.

This damage triggers an inflammatory response, which is responsible for the pain and stiffness associated with DOMS. However, this process is also crucial for muscle adaptation and growth. As the body repairs the damaged muscle fibers, they become stronger and more resistant to future damage.

The Role of Inflammation in Muscle Soreness

While inflammation is a natural and necessary part of the muscle repair process, excessive inflammation can lead to prolonged discomfort and potentially hinder recovery. Active recovery workouts help manage this inflammation by:

• Increasing blood flow to affected areas
• Promoting the removal of inflammatory byproducts
• Enhancing the delivery of nutrients to healing tissues

Tailoring Active Recovery to Your Fitness Level and Goals

The effectiveness of active recovery can be maximized by tailoring it to your individual fitness level, goals, and preferences. While the general principles of active recovery apply to everyone, the specific activities and their intensity may vary based on factors such as:

• Your current fitness level
• The type and intensity of your primary workouts
• Your recovery capacity
• Any existing injuries or limitations

Active Recovery for Beginners

If you’re new to exercise or have a lower fitness level, your active recovery sessions should be particularly gentle. Focus on activities that promote mobility and relaxation, such as:

• Gentle yoga or stretching
• Slow walking
• Light swimming or water aerobics

Active Recovery for Advanced Athletes

More experienced athletes may benefit from slightly more intense active recovery sessions, although the intensity should still be significantly lower than their regular workouts. Options might include:

• Easy jogging or cycling
• Dynamic yoga flows
• Light resistance training with emphasis on form and range of motion

Integrating Active Recovery into Your Training Program

To maximize the benefits of active recovery, it’s important to integrate it strategically into your overall training program. Here are some guidelines for incorporating active recovery effectively:

Frequency of Active Recovery

The optimal frequency of active recovery sessions depends on your training intensity and volume. As a general rule:

• For moderate exercisers: 1-2 active recovery sessions per week
• For high-intensity or frequent exercisers: 2-3 active recovery sessions per week

Timing of Active Recovery

Active recovery can be beneficial at various times:

• Between intense workout days
• Immediately after a challenging workout
• On designated rest days

Experiment with different timings to find what works best for your body and schedule.

Duration of Active Recovery Sessions

Active recovery sessions don’t need to be lengthy. Aim for:

• 10-30 minutes for post-workout recovery
• 30-60 minutes for dedicated active recovery days

Monitoring and Adjusting Your Active Recovery Routine

To ensure that your active recovery strategy is effective, it’s important to monitor your body’s response and make adjustments as needed. Pay attention to:

• Changes in muscle soreness and stiffness
• Overall energy levels
• Performance in subsequent workouts
• Sleep quality
• Mood and motivation

If you find that your active recovery sessions are leaving you fatigued or not improving your muscle soreness, consider reducing the intensity or duration. Conversely, if you feel that your recovery sessions aren’t challenging enough, you may want to slightly increase the intensity or try different activities.

Using Technology to Track Recovery

Various technological tools can help you monitor your recovery more objectively:

• Heart rate variability (HRV) monitors
• Sleep tracking devices
• Fitness apps that measure recovery metrics

These tools can provide insights into your body’s stress levels and recovery status, helping you fine-tune your active recovery strategy.

The Psychological Benefits of Active Recovery

While the physical benefits of active recovery are well-documented, it’s important not to overlook the psychological advantages. Engaging in light, enjoyable activities as part of your recovery can have significant mental health benefits, including:

• Reduced stress and anxiety
• Improved mood
• Enhanced motivation for future workouts
• Better overall well-being

Active recovery sessions provide an opportunity to stay connected with your fitness routine without the pressure of high-intensity performance. This can help maintain consistency and prevent burnout, especially during periods of heavy training or when recovering from more intense workouts.

Mindfulness and Active Recovery

Incorporating mindfulness practices into your active recovery routine can further enhance its psychological benefits. Consider activities such as:

• Mindful walking or jogging
• Meditation combined with gentle stretching
• Focusing on breath work during yoga or swimming

These mindfulness-based approaches can help reduce mental fatigue, improve focus, and promote a sense of calm and balance.

Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

In this Article

• Why You Get Sore After Exercise
• Why Active Recovery Workouts Help Ease Muscle Soreness
• Exercises for Active Recovery
• When Not to Use Active Recovery
• Other Ways to Ease Sore Muscles

Whether you’re a serious athlete or an occasional exerciser, you’ve probably felt the pain of muscle soreness after a hard workout. As long as you are just sore and not injured, you may feel better faster with an active recovery workout, vs. passive recovery (just resting your body).

Exercise can cause sore muscles.

Active recovery workouts don’t need to take up too much of your time. They also don’t need to be hard – they shouldn’t be – and may include low-intensity exercise, yoga, swimming, or foam rolling.

Muscles grow and get stronger when you work them hard enough to cause tiny tears in the muscle tissue. It’s a natural process, but it can still cause mild discomfort. 

A different soreness happens when you try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS, this can involve actual damage to muscles. To avoid this type of pain, experts recommend that when you try an unfamiliar sport or activity, you cut the duration by one-third. DOMS can also happen when you perform a familiar activity but you go extra hard.

Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends. It doesn’t cause soreness that can persist days later.

When you have any type of muscle pain after exercising, you have two options: passive recovery or active recovery. Passive recovery is resting the body. This type of recovery is good for strains and other injuries. For other post-exercise aches and pains, though, experts recommend active recovery, which can be almost any type of light exercise.

Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Active recovery workouts should be moderate in intensity. Aim at a heart rate of 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.

There are many exercise options for active recovery. It’s smart to choose an activity that you like so your recovery will be as helpful to your body as your mind. Some active recovery workouts include:

Low-intensity exercise. It’s OK to use your regular form of exercise for an active recovery workout. Just remember to dial down the intensity. If you walk or jog, do it at a pace that makes it possible to carry on a conversation. A bike ride is another option. You can even do weight training if you decrease your weight, repetitions, or both. 

Yoga. Yoga, and especially slow-paced disciplines like yin yoga, are great for recovery. Yoga can refresh you mentally and psychologically while aiding your physical recovery. 

Foam rolling. Some people find relief from sore muscles by using a foam roller, which combines the benefits of exercise and massage. To try this method, place the roller between the floor and the sore area of the body. Slowly roll on it to put light pressure on the muscles. 

Foam rolling can be uncomfortable, and beginners should use it in small doses while avoiding pressure on bones and joints.

Swimming and water exercise. Working out in water allows you to benefit from the pressure of the water on the body, which can be compared to the sensation of a light massage. This pressure improves circulation while minimizing stress on the joints.  

In one study of runners, those who used swimming for recovery outperformed a passive recovery group on a run the following day.

Pain that exceeds normal soreness means that you may need rest or medical care. Besides taxing the muscles, exercise can put stress on bones, tendons, and cartilage. Pain in these areas is likely to be due to an injury. Active recovery strategies could make the injury worse. 

See your doctor if you have any of these symptoms after exercise:

• Pain that is constant, sharp, or worsening 
• Pain in the area of a previous injury or surgery
• A painful area that looks deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Rest: Taking a day off gives your body a chance to repair itself and replenishes your energy. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, says the second day after an intense workout can be the toughest. So she suggests doing light exercise the day after a heavy workout, then taking off the next day.

Ice: Icing for 20 to 30 minutes can lessen blood flow to sore muscles, which often reduces swelling and pain. And remember: Just because you can’t see muscles swelling doesn’t mean they are not inflamed. Be sure to put a towel between the ice pack and your skin and stick to the time limit (20-30 minutes) to protect your skin. 

Heat: If your muscles still ache after 48 hours, try applying some heat (carefully). It can stimulate blood flow to your muscles to ease tightness and help them feel better. Try a warm (not hot) towel or heating pad. But be careful. Take care and watch your body’s response. In some cases, heat can further inflame muscles. Follow manufacturer instructions to avoid skin burns, and avoid direct contact with any heating device.

Stretching: A gentle stretching routine can help break the cycle of tight sore muscles. Talk to your health care provider or a physical therapist if you’re unsure where to start, especially if you have any injuries.

Massage: It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood lifter. When your muscles are sore, a gentle massage is best. Light pressure may be better for recovery than a deep-tissue massage. Or try tender-point acupressure in which a massage therapist applies pressure and holds it directly on the tender areas.

Medication: You can try an anti-inflammatory medication. Over-the-counter versions can reduce swelling and relieve pain. Try aspirin, ibuprofen, or naproxen.

Compression garments: Wearing compression­ sleeves during or after a workout can­ help decrease muscle soreness afterward ­and help you recover ­for your next workout. Sleeves might go over your calves when you run, and over your arms when you lift weights. Your health care team can help find the right fit for you.

Nutrition: Make sure you get enough nutrients to feed your tired muscles and replenish your energy stores. A good balance of protein, fat, and carbohydrates is important. In general, protein helps with muscle repair and carbohydrates help replenish energy stores after aerobic exercise. Be sure to get enough water and electrolytes (essential minerals like sodium, potassium, and magnesium) too.  

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Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

In this Article

• Why You Get Sore After Exercise
• Why Active Recovery Workouts Help Ease Muscle Soreness
• Exercises for Active Recovery
• When Not to Use Active Recovery
• Other Ways to Ease Sore Muscles

Whether you’re a serious athlete or an occasional exerciser, you’ve probably felt the pain of muscle soreness after a hard workout. As long as you are just sore and not injured, you may feel better faster with an active recovery workout, vs. passive recovery (just resting your body).

Exercise can cause sore muscles.

Active recovery workouts don’t need to take up too much of your time. They also don’t need to be hard – they shouldn’t be – and may include low-intensity exercise, yoga, swimming, or foam rolling.

Muscles grow and get stronger when you work them hard enough to cause tiny tears in the muscle tissue. It’s a natural process, but it can still cause mild discomfort. 

A different soreness happens when you try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS, this can involve actual damage to muscles. To avoid this type of pain, experts recommend that when you try an unfamiliar sport or activity, you cut the duration by one-third. DOMS can also happen when you perform a familiar activity but you go extra hard.

Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends. It doesn’t cause soreness that can persist days later.

When you have any type of muscle pain after exercising, you have two options: passive recovery or active recovery. Passive recovery is resting the body. This type of recovery is good for strains and other injuries. For other post-exercise aches and pains, though, experts recommend active recovery, which can be almost any type of light exercise.

Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Active recovery workouts should be moderate in intensity. Aim at a heart rate of 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.

There are many exercise options for active recovery. It’s smart to choose an activity that you like so your recovery will be as helpful to your body as your mind. Some active recovery workouts include:

Low-intensity exercise. It’s OK to use your regular form of exercise for an active recovery workout. Just remember to dial down the intensity. If you walk or jog, do it at a pace that makes it possible to carry on a conversation. A bike ride is another option. You can even do weight training if you decrease your weight, repetitions, or both. 

Yoga. Yoga, and especially slow-paced disciplines like yin yoga, are great for recovery. Yoga can refresh you mentally and psychologically while aiding your physical recovery. 

Foam rolling. Some people find relief from sore muscles by using a foam roller, which combines the benefits of exercise and massage. To try this method, place the roller between the floor and the sore area of the body. Slowly roll on it to put light pressure on the muscles. 

Foam rolling can be uncomfortable, and beginners should use it in small doses while avoiding pressure on bones and joints.

Swimming and water exercise. Working out in water allows you to benefit from the pressure of the water on the body, which can be compared to the sensation of a light massage. This pressure improves circulation while minimizing stress on the joints. 

In one study of runners, those who used swimming for recovery outperformed a passive recovery group on a run the following day.

Pain that exceeds normal soreness means that you may need rest or medical care. Besides taxing the muscles, exercise can put stress on bones, tendons, and cartilage. Pain in these areas is likely to be due to an injury. Active recovery strategies could make the injury worse. 

See your doctor if you have any of these symptoms after exercise:

• Pain that is constant, sharp, or worsening 
• Pain in the area of a previous injury or surgery
• A painful area that looks deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Rest: Taking a day off gives your body a chance to repair itself and replenishes your energy. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, says the second day after an intense workout can be the toughest. So she suggests doing light exercise the day after a heavy workout, then taking off the next day.

Ice: Icing for 20 to 30 minutes can lessen blood flow to sore muscles, which often reduces swelling and pain. And remember: Just because you can’t see muscles swelling doesn’t mean they are not inflamed. Be sure to put a towel between the ice pack and your skin and stick to the time limit (20-30 minutes) to protect your skin. 

Heat: If your muscles still ache after 48 hours, try applying some heat (carefully). It can stimulate blood flow to your muscles to ease tightness and help them feel better. Try a warm (not hot) towel or heating pad. But be careful. Take care and watch your body’s response. In some cases, heat can further inflame muscles. Follow manufacturer instructions to avoid skin burns, and avoid direct contact with any heating device.

Stretching: A gentle stretching routine can help break the cycle of tight sore muscles. Talk to your health care provider or a physical therapist if you’re unsure where to start, especially if you have any injuries.

Massage: It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood lifter. When your muscles are sore, a gentle massage is best. Light pressure may be better for recovery than a deep-tissue massage. Or try tender-point acupressure in which a massage therapist applies pressure and holds it directly on the tender areas.

Medication: You can try an anti-inflammatory medication. Over-the-counter versions can reduce swelling and relieve pain. Try aspirin, ibuprofen, or naproxen.

Compression garments: Wearing compression­ sleeves during or after a workout can­ help decrease muscle soreness afterward ­and help you recover ­for your next workout. Sleeves might go over your calves when you run, and over your arms when you lift weights. Your health care team can help find the right fit for you.

Nutrition: Make sure you get enough nutrients to feed your tired muscles and replenish your energy stores. A good balance of protein, fat, and carbohydrates is important. In general, protein helps with muscle repair and carbohydrates help replenish energy stores after aerobic exercise. Be sure to get enough water and electrolytes (essential minerals like sodium, potassium, and magnesium) too.  

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How to get rid of muscle pain after a workout – advice from a practicing trainer

You cannot completely get rid of muscle pain after a good workout. Unless you stop exercising.

But it is possible to make the pain less severe and pass faster. In this article, I will give some recommendations that work for me and my clients.

WHY MUSCLES HURT AFTER WORKOUT

Articles on medical websites talk about adenosine***ric acid and changes in blood pH. All this is very interesting, but incomprehensible.

Let’s keep it simple – on the example of Spider-Man. It will help you understand why muscles ache after intense physical activity, as well as why this is normal and inevitable. We need an episode from the second part, where the main character stops the train flying into the abyss. In general terms, the same thing happens with Peter Parker at this moment as with our muscles during and after exercise.

Four points are important to us.

During training, the muscles experience a load, so microtrauma occurs – small tears in the fibers. Then they are restored: new fibers “grow” and a little more on top. Due to this, the muscles grow and become stronger.

And during recovery, the muscles hurt – like any injury, while it heals. Some get off with mild discomfort, others experience severe muscle pain, and still others cannot move at all. Sometimes it happens that the temperature rises – it depends on how the recovery of the body proceeds in a particular person.

HOW TO PREVENT MUSCLE PAIN AFTER WORKOUT

We have found that muscles hurt while they are recovering, which means that we need to help our body in this. It is unlikely that it will be possible to completely relieve muscle pain, but it can be alleviated. I will give you 4 recommendations.

In the first workouts, work 15-20 reps . The muscles are not yet ready for intense loads, and if they are overloaded, there will be more microtraumas, and the pain will be stronger. It is optimal to work with a weight with which you can do 15-20 repetitions: this way you load, but do not overload the muscles. And already in the next workouts, when the pain passes, go to the standard 8-12 repetitions.

Get enough sleep – at this time the body is recovering . Getting enough sleep is the best way to reduce muscle soreness after exercise. The faster the body recovers from exercise, the faster you get rid of pain. And sleep is the most natural way to recover.

It’s not just about taking a nap after a workout – you need to follow the rules of healthy sleep regularly: . One phase lasts 90-120 minutes.

Eat right so your muscles have the material to rebuild . To restore muscles after microtrauma, the body needs resources, and they are taken from food. The two main pillars of proper nutrition:

1. Sufficient kilocalories.
2. The correct ratio of proteins, fats and carbohydrates:

50% carbohydrates, 30% proteins, 20% fats.

Take supplements to perfect your recovery . In addition to proteins, fats and carbohydrates, the body needs a whole list of trace elements. In theory, you can get them with a diet that consists of regular store-bought products, but in practice, you are tormented to study and select them. It is easier to take dietary supplements pointwise, in which the necessary microelements are concentrated.

❗ Do not buy dietary supplements based on advice from articles on the Internet. They need to be selected specifically for your body. Make an appointment with a nutritionist, take tests – and you will be given a personal prescription.

I advise you to take a health check-up at least once a year, because the needs for trace elements change: today you lack omega-3, and in a year everything is fine with omega-3, but you do not have enough vitamin D3.

WHAT TO DO IF THE MUSCLES ARE ALREADY aching

The advice above is correct, but when getting up from the couch right now is akin to a feat, there is no time for healthy sleep and BJU. Here’s what you can do to reduce muscle soreness after a workout if your arms are stiff and your legs refuse to walk right now.

Move more . The tenth step on aching legs no longer brings as much suffering as the first. And on the hundredth step, you don’t even notice the pain. So the best way to relieve pain is to endure it.

Chest pain . Exercise with an emphasis on stretching the pectoral muscles. Do simple physical exercises: swings to the sides and up and down, stretch. The first repetitions should be calm and accurate (but it won’t work out differently, it hurts), then you need to gradually increase the amplitude and sharpness of movements – as a result, 5-10 minutes is enough to feel relatively comfortable.

Arms hurt – biceps and triceps . Do the same: first, just bend and unbend your arms, then stretch them – and you will be able to use cutlery normally at breakfast.

Legs hurt . Just get up and go somewhere.

A selection of recovery exercises is available in the Spirit app. Woke up in the morning with muscle pain – open a set of exercises, complete it in 10-15 minutes – and that’s it, the day is saved.

Don’t stay too long during the day: get up often to loosen up your muscles. If you take long breaks and sit still, then the muscles will “stagnate” and hurt with every movement, like for the first time. That is why muscles hurt the most in the morning – they stagnate after several hours of sleep.

Take anti-inflammatories . Muscle microtrauma as a result of training leads to inflammation, which is why they hurt. Relieve inflammation appropriate means – for example, “Nimesil” or its analogues. These drugs are sold in a pharmacy without a prescription, you just have to crawl to it 🙂 Do not forget to carefully study the contraindications and side effects before use.

Warm up well in the sauna . High temperatures help relieve muscle pain, but only for a moment. As soon as the body cools down to normal temperature, the pain will return. This advice can be applied, but don’t count on it too much.

HOW TO DIFFERENTIATE “NORMAL” MUSCLE PAIN FROM INJURY

It happens that beginners write off an injury as normal post-workout pain and make themselves feel worse. Or vice versa: there is no injury, but it hurts as if there is. Therefore, you need to figure out which muscle pain is normal, and which one is worth worrying about.

Normal muscle pain is present but does not feel like something serious. It is even pleasant to some extent – you experience a kind of pleasure when you stretch through this pain.

Such pain complicates movement but does not limit it. Let’s say if your chest muscles hurt after a workout, then spreading your arms to the sides will be hard, but you can do it.

In general, normal muscle pain is like pulling at maximum speed.

If you have such pain, then everything is fine, it will pass.

Anxious muscle pain . But other manifestations may be the result of serious injuries: sprain or rupture of ligaments, muscle damage: ↓

hurts even when not moving;

the pain is so severe that it is impossible to move through it;

pain in a specific place. During normal recovery, the entire muscle group hurts, and if one place hurts, it looks like an injury;

the pain does not go away for a long time. Usually the peak of pain occurs on the second or third day, and on the fourth or fifth it gradually subsides. If the pain does not subside for a week – it’s time to deal with it.

Banal but correct advice: if something is wrong, go to a specialist. It is better to know that everything is fine than to suffer the consequences later.

IS IT POSSIBLE TO EXERCISE WHEN YOUR MUSCLES ARE aching

If your muscles hurt because of a sports injury, then you should not train, so as not to aggravate it. If we are talking about a suspected injury, it is also better to suspend training until the reasons are clarified.

If, after a previous workout, the muscles hurt so much that it is very difficult to move, or even the temperature rises, do not torment the body, it is better to let it recover calmly.

Otherwise, you can train with muscle pain. If necessary, you can adjust the training: reduce the intensity, reduce the weight, or work out the muscle group that does not hurt.

If you are from Moscow, come to Spirit. for restorative group workouts with a roll or for relaxing yoga. In the group, the participants work together, and the coach sets the tone for the entire program.

HIGHLIGHTS

1. Muscle pain after exercise is a natural process. During the load, microtraumas occur, and while they heal, the muscles hurt.
2. The pain will pass faster and will not be as severe if you sleep enough, eat right, and the body receives trace elements in the right amount.
3. If you have just started exercising or have come to training after a break, work with weights for 15-20 reps. The muscles are not yet ready for maximum loads, and if you take large weights, there will be more microtraumas, and the pain will be stronger.
4. If you’re just starting out or coming to a workout after a break, work with weights for 15-20 reps. The muscles are not yet ready for maximum loads, and if you take large weights, there will be more microtraumas, and the pain will be stronger.
5. With muscle pain, it is important to move. At first it will be unpleasant, but very soon the pain will become much weaker. This is better than letting the muscles “stagnate” first, and then howling with each movement.
6. You can train with muscle pain. But whether it is necessary – depends on you. If you don’t need it, then you don’t have to train 🙂

How to get rid of muscle pain after a workout – advice from a practicing trainer

You can’t completely get rid of muscle pain after a good workout. Unless you stop exercising.

But it is possible to make the pain less severe and pass faster. In this article, I will give some recommendations that work for me and my clients.

WHY MUSCLES HURT AFTER WORKOUT

Articles on medical websites talk about adenosine***ric acid and changes in blood pH. All this is very interesting, but incomprehensible.

Let’s keep it simple – on the example of Spider-Man. It will help you understand why muscles ache after intense physical activity, as well as why this is normal and inevitable. We need an episode from the second part, where the main character stops the train flying into the abyss. In general terms, the same thing happens with Peter Parker at this moment as with our muscles during and after exercise.

Four things are important to us.

Then they are restored: new fibers “grow” and a little more on top. Due to this, the muscles grow and become stronger.

And during recovery, the muscles hurt – like any injury, while it heals. Some get off with mild discomfort, others experience severe muscle pain, and still others cannot move at all. Sometimes it happens that the temperature rises – it depends on how the recovery of the body proceeds in a particular person.

HOW TO PREVENT MUSCLE PAIN AFTER WORKOUT

We have found that muscles hurt while they are recovering, which means that we need to help our body in this. It is unlikely that it will be possible to completely relieve muscle pain, but it can be alleviated. I will give you 4 recommendations.

In the first workouts, work 15-20 reps . The muscles are not yet ready for intense loads, and if they are overloaded, there will be more microtraumas, and the pain will be stronger. It is optimal to work with a weight with which you can do 15-20 repetitions: this way you load, but do not overload the muscles. And already in the next workouts, when the pain passes, go to the standard 8-12 repetitions.

Get enough sleep – at this time the body is recovering . Getting enough sleep is the best way to reduce muscle soreness after exercise. The faster the body recovers from exercise, the faster you get rid of pain. And sleep is the most natural way to recover.

It’s not just about taking a nap after a workout – you need to follow the rules of healthy sleep regularly: . One phase lasts 90-120 minutes.

Sleep in complete darkness This way melatonin is produced better and the person sleeps better. If there are no blackout curtains at home, I advise you to buy a sleep mask.

Eat right so your muscles have the material to rebuild . To restore muscles after microtrauma, the body needs resources, and they are taken from food. The two main pillars of proper nutrition:

1. Sufficient kilocalories.
2. The correct ratio of proteins, fats and carbohydrates:

50% carbohydrates, 30% proteins, 20% fats.

Take supplements to perfect your recovery . In addition to proteins, fats and carbohydrates, the body needs a whole list of trace elements. In theory, you can get them with a diet that consists of regular store-bought products, but in practice, you are tormented to study and select them. It is easier to take dietary supplements pointwise, in which the necessary microelements are concentrated.

❗ Do not buy dietary supplements based on advice from articles on the Internet. They need to be selected specifically for your body. Make an appointment with a nutritionist, take tests – and you will be given a personal prescription.

I advise you to take a health check-up at least once a year, because the needs for trace elements change: today you lack omega-3, and in a year everything is fine with omega-3, but you do not have enough vitamin D3.

WHAT TO DO IF THE MUSCLES ARE ALREADY aching

The advice above is correct, but when getting up from the couch right now is akin to a feat, there is no time for healthy sleep and BJU. Here’s what you can do to reduce muscle soreness after a workout if your arms are stiff and your legs refuse to walk right now.

Move more . The tenth step on aching legs no longer brings as much suffering as the first. And on the hundredth step, you don’t even notice the pain. So the best way to relieve pain is to endure it.

Chest pain . Exercise with an emphasis on stretching the pectoral muscles. Do simple physical exercises: swings to the sides and up and down, stretch. The first repetitions should be calm and accurate (but it won’t work out differently, it hurts), then you need to gradually increase the amplitude and sharpness of movements – as a result, 5-10 minutes is enough to feel relatively comfortable.

Arms hurt – biceps and triceps . Do the same: first, just bend and unbend your arms, then stretch them – and you will be able to use cutlery normally at breakfast.

Legs hurt . Just get up and go somewhere.

A selection of recovery exercises is available in the Spirit app. Woke up in the morning with muscle pain – open a set of exercises, complete it in 10-15 minutes – and that’s it, the day is saved.

Don’t stay too long during the day: get up often to loosen up your muscles. If you take long breaks and sit still, then the muscles will “stagnate” and hurt with every movement, like for the first time. That is why muscles hurt the most in the morning – they stagnate after several hours of sleep.

Take anti-inflammatories . Muscle microtrauma as a result of training leads to inflammation, which is why they hurt. Relieve inflammation appropriate means – for example, “Nimesil” or its analogues. These drugs are sold in a pharmacy without a prescription, you just have to crawl to it 🙂 Do not forget to carefully study the contraindications and side effects before use.

Warm up well in the sauna . High temperatures help relieve muscle pain, but only for a moment. As soon as the body cools down to normal temperature, the pain will return. This advice can be applied, but don’t count on it too much.

HOW TO DIFFERENTIATE “NORMAL” MUSCLE PAIN FROM INJURY

It happens that beginners write off an injury as normal post-workout pain and make themselves feel worse. Or vice versa: there is no injury, but it hurts as if there is. Therefore, you need to figure out which muscle pain is normal, and which one is worth worrying about.

Normal muscle pain is present but does not feel like something serious. It is even pleasant to some extent – you experience a kind of pleasure when you stretch through this pain.

Such pain complicates movement but does not limit it. Let’s say if your chest muscles hurt after a workout, then spreading your arms to the sides will be hard, but you can do it.

In general, normal muscle pain is like pulling at maximum speed.

If you have such pain, then everything is fine, it will pass.

Anxious muscle pain . But other manifestations may be the result of serious injuries: sprain or rupture of ligaments, muscle damage: ↓

hurts even when not moving;

the pain is so severe that it is impossible to move through it;

pain in a specific place. During normal recovery, the entire muscle group hurts, and if one place hurts, it looks like an injury;

the pain does not go away for a long time. Usually the peak of pain occurs on the second or third day, and on the fourth or fifth it gradually subsides. If the pain does not subside for a week – it’s time to deal with it.

Banal but correct advice: if something is wrong, go to a specialist. It is better to know that everything is fine than to suffer the consequences later.

IS IT POSSIBLE TO EXERCISE WHEN YOUR MUSCLES ARE aching

If your muscles hurt because of a sports injury, then you should not train, so as not to aggravate it. If we are talking about a suspected injury, it is also better to suspend training until the reasons are clarified.

If, after a previous workout, the muscles hurt so much that it is very difficult to move, or even the temperature rises, do not torment the body, it is better to let it recover calmly.

Otherwise, you can train with muscle pain. If necessary, you can adjust the training: reduce the intensity, reduce the weight, or work out the muscle group that does not hurt.

If you are from Moscow, come to Spirit. for restorative group workouts with a roll or for relaxing yoga. In the group, the participants work together, and the coach sets the tone for the entire program.

HIGHLIGHTS

1. Muscle pain after exercise is a natural process. During the load, microtraumas occur, and while they heal, the muscles hurt.
2. The pain will pass faster and will not be as severe if you sleep enough, eat right, and the body receives trace elements in the right amount.
3. If you have just started exercising or have come to training after a break, work with weights for 15-20 reps. The muscles are not yet ready for maximum loads, and if you take large weights, there will be more microtraumas, and the pain will be stronger.
4. If you’re just starting out or coming to a workout after a break, work with weights for 15-20 reps. The muscles are not yet ready for maximum loads, and if you take large weights, there will be more microtraumas, and the pain will be stronger.
5. With muscle pain, it is important to move. At first it will be unpleasant, but very soon the pain will become much weaker.