How to reduce soreness after workout. Active Recovery Workouts: Easing Muscle Soreness and Enhancing Post-Exercise Recovery

16.05.202316.07.2023 by alexxlab

How can active recovery workouts alleviate muscle soreness after exercise. What are the most effective active recovery techniques for reducing post-workout discomfort. Why is active recovery more beneficial than passive rest for muscle recuperation.

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Understanding Post-Exercise Muscle Soreness

Muscle soreness following a workout is a common experience for both seasoned athletes and casual exercisers. This discomfort is often a sign that your muscles are adapting to the stress of physical activity. But what exactly causes this soreness?

There are two primary types of post-exercise muscle soreness:

Immediate soreness: This occurs during or shortly after exercise and is typically due to the accumulation of metabolic byproducts.
Delayed Onset Muscle Soreness (DOMS): This type of soreness appears 24-48 hours after exercise and is associated with microscopic muscle damage.

Contrary to popular belief, lactic acid buildup is not the primary cause of prolonged muscle soreness. While lactic acid does accumulate during intense exercise, it typically dissipates within an hour after the activity ends.

Why Do Muscles Get Sore After Exercise?

Muscle soreness is primarily caused by microscopic tears in muscle fibers that occur during strenuous or unfamiliar activities. This process is part of the body’s natural adaptation mechanism, leading to increased strength and muscle growth. However, it can result in temporary discomfort and reduced performance.

The Science Behind Active Recovery Workouts

Active recovery involves engaging in low-intensity exercise following a strenuous workout or competition. This approach has gained popularity among athletes and fitness enthusiasts due to its numerous benefits.

How Does Active Recovery Alleviate Muscle Soreness?

Active recovery workouts enhance blood flow to fatigued muscles, which accelerates the removal of metabolic waste products and delivers essential nutrients for repair. This increased circulation can significantly reduce muscle soreness and stiffness, allowing for faster recovery times.

Research has shown that active recovery can be more effective than passive rest in reducing muscle soreness and improving subsequent performance. A study published in the Journal of Strength and Conditioning Research found that cyclists who performed active recovery between high-intensity intervals maintained their performance better than those who rested passively.

Optimal Active Recovery Techniques

There are various effective active recovery techniques that can be incorporated into your fitness routine. The key is to choose activities that are low-impact and maintain a moderate intensity level.

1. Low-Intensity Cardiovascular Exercise

Light cardio exercises such as walking, jogging, or cycling at a leisurely pace can effectively promote blood flow without putting excessive strain on recovering muscles. Aim for an intensity level that allows you to maintain a conversation comfortably.

2. Swimming and Water-Based Activities

Swimming and aqua jogging are excellent active recovery options due to their low-impact nature. The buoyancy of water reduces stress on joints while providing gentle resistance, promoting circulation and muscle recovery.

3. Yoga and Stretching

Gentle yoga practices or stretching routines can help improve flexibility, reduce muscle tension, and enhance overall recovery. Focus on slow, controlled movements and deep breathing to maximize the benefits.

4. Light Resistance Training

Performing resistance exercises with lighter weights and higher repetitions can stimulate blood flow to recovering muscles without causing additional damage. This approach can also help maintain muscle activation and prevent detraining.

Implementing Active Recovery in Your Fitness Routine

To effectively incorporate active recovery into your workout regimen, consider the following guidelines:

Frequency: Aim for 1-2 active recovery sessions per week, depending on your training intensity and recovery needs.
Duration: Active recovery workouts typically last 20-40 minutes, but can be adjusted based on individual preferences and schedules.
Intensity: Maintain a low to moderate intensity level, around 30-60% of your maximum heart rate.
Variety: Rotate between different active recovery techniques to prevent boredom and target various muscle groups.

The Role of Nutrition in Active Recovery

While active recovery workouts play a crucial role in alleviating muscle soreness, proper nutrition is equally important for optimal recovery.

Essential Nutrients for Muscle Recovery

To support your active recovery efforts, focus on consuming the following nutrients:

Protein: Aids in muscle repair and growth
Carbohydrates: Replenish glycogen stores and provide energy for recovery activities
Antioxidants: Help reduce inflammation and oxidative stress
Omega-3 fatty acids: Support muscle recovery and reduce inflammation

Consuming a balanced meal or snack containing these nutrients within 30-60 minutes after your workout can enhance recovery and prepare your body for subsequent training sessions.

Active Recovery vs. Rest Days: Finding the Right Balance

While active recovery can be highly beneficial, it’s essential to strike a balance between active recovery and complete rest days in your training program.

When to Choose Active Recovery

Active recovery is most appropriate in the following situations:

After moderate to high-intensity workouts
Between training sessions during a competitive season
When experiencing mild muscle soreness or fatigue

When to Opt for Complete Rest

Complete rest days may be more suitable in these scenarios:

Following extremely intense or prolonged training sessions
When dealing with injuries or severe muscle soreness
During periods of high stress or inadequate sleep

Listen to your body and adjust your recovery strategy accordingly to optimize your overall training effectiveness and prevent overtraining.

Monitoring and Adjusting Your Active Recovery Program

To ensure that your active recovery workouts are effective and beneficial, it’s important to monitor your progress and make adjustments as needed.

Tracking Recovery Progress

Consider using the following methods to assess the effectiveness of your active recovery routine:

Keep a training log to record workout intensity, duration, and perceived exertion
Use a heart rate monitor to ensure you’re staying within the appropriate intensity range for active recovery
Regularly assess muscle soreness and fatigue levels using a numerical scale
Track performance metrics in subsequent workouts to gauge recovery effectiveness

Making Adjustments

Based on your observations, you may need to modify your active recovery approach:

Increase or decrease the frequency of active recovery sessions
Adjust the intensity or duration of recovery workouts
Experiment with different active recovery techniques to find what works best for you
Incorporate additional recovery modalities, such as massage or foam rolling, if needed

Advanced Active Recovery Strategies for Athletes

For competitive athletes or those engaged in high-volume training, more sophisticated active recovery strategies may be beneficial.

1. Cross-Training

Incorporating activities that differ from your primary sport can promote recovery while maintaining overall fitness. For example, a runner might engage in cycling or swimming as active recovery.

2. Active Recovery Between Sets

During strength training sessions, performing light, active movements between sets can enhance recovery and potentially improve overall workout performance.

3. Contrast Water Therapy

Alternating between hot and cold water immersion can stimulate blood flow and reduce inflammation. This technique is particularly popular among elite athletes for accelerating recovery.

4. Electrical Muscle Stimulation (EMS)

Low-frequency electrical stimulation can be used to promote muscle recovery by increasing blood flow and reducing muscle tension. However, this method should be used under professional guidance.

Addressing Common Misconceptions About Active Recovery

Despite the growing popularity of active recovery, several misconceptions persist. Let’s clarify some of these misunderstandings:

Myth: Active Recovery Is the Same as a Light Workout

While active recovery involves physical activity, it’s distinct from a regular workout. The primary goal is to promote recovery, not to induce further training adaptations.

Myth: More Intense Recovery Activities Are Better

Contrary to the “no pain, no gain” mentality, effective active recovery should be low-intensity. Pushing too hard during recovery can hinder the recuperation process.

Myth: Active Recovery Is Only for Elite Athletes

Active recovery can benefit individuals at all fitness levels. Whether you’re a professional athlete or a weekend warrior, incorporating active recovery can enhance your overall fitness journey.

The Future of Active Recovery Research

As the field of exercise science continues to evolve, researchers are exploring new avenues to enhance active recovery techniques and their applications.

Personalized Recovery Protocols

Advancements in genetic testing and wearable technology may soon allow for highly personalized active recovery programs tailored to an individual’s unique physiological profile and recovery needs.

Neurological Aspects of Recovery

Emerging research is investigating the role of the nervous system in recovery processes. This could lead to new active recovery strategies that target both muscular and neurological fatigue.

Integration with Technology

The development of smart fitness equipment and mobile applications may revolutionize how individuals implement and track their active recovery routines, providing real-time feedback and adjustments.

As our understanding of exercise physiology and recovery mechanisms continues to grow, the field of active recovery is likely to see significant advancements in the coming years. These developments promise to enhance athletic performance, reduce injury risk, and improve overall well-being for individuals across the fitness spectrum.

Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

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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Muscle Soreness After Exercise: Causes and Treatments

If you’ve ever done a new or tough workout, you’re probably not a stranger to sore muscles that hit you afterward. Maybe you were achy before you even left the gym. Or maybe you felt great after your workout but couldn’t lift your arms above your head by the time you got out of bed the next day. Both scenarios are normal.

Although post-exercise muscle soreness is expected, let’s not pretend it’s pleasant. If you’re like most people, you want to know what you can do to make it go away — and fast.

Here, learn about the different types of muscle soreness, what causes muscle soreness after exercise, and what you can do to prevent and treat it, especially with exercises from Hinge Health physical therapists.

Acute vs. Delayed Onset Muscle Soreness

There are two types of muscle soreness: acute (right away) and delayed onset muscle soreness (sometimes called DOMS). You can experience either type of soreness after a workout that’s challenging for you. Both types are a good thing — they signal that you’re getting stronger — but they do differ in a few ways. Here’s how:

Acute muscle soreness is usually felt immediately after you’re done exercising. It’s caused by a buildup of certain substances within your muscle, such as lactic acid, during high-intensity exercise. This type of muscle soreness resolves quickly — usually within a couple of hours.
Delayed onset muscle soreness (DOMS) usually starts about 12 hours after your workout and peaks around 48 hours post-workout. Rather than being related to lactic acid, DOMS is caused by changes in your muscles and the resulting repair process your body goes through.

Tell Me More About My Sore Muscles

Post-exercise muscle soreness may seem like a sick joke. You’re doing something good for your body. Why does it have to hurt? The answer depends on what type of muscle soreness you experience.

Acute muscle soreness is often due to a buildup of lactic acid. This is a substance that’s produced in your muscle cells and red blood cells that forms when your body breaks down carbohydrates to use for energy during exercise. After a hard workout, your muscles may have a lot of lactic acids built up. While this can contribute to temporary soreness, it generally clears out a couple of hours after stopping activity.

“Delayed onset muscle soreness is most likely due to the tiny microtears that can form in muscles,” explains Steven Goostree, PT, DPT, a physical therapist at Hinge Health. This creates an inflammatory response that’s the source of your discomfort. While microtears may sound like a bad thing, it’s not. The process your body goes through to repair those tiny tears is the very thing that makes your muscles stronger.

So, ‘No Pain, No Gain’ — Right?

It’s important to know that if you’re not sore after a workout it doesn’t mean you’re not getting stronger or that you’re not challenging your body enough. “No pain, no gain” is a myth. Our Hinge Health physical therapists tell members all the time that more soreness is not equivalent to a better workout. So keep on moving!

How to Heal Your Sore Muscles

As frustrating as achy muscles can be, try not to let the soreness discourage you. And let’s not forget the silver lining: As you get stronger and your muscles become accustomed to different types of movements, you’re less likely to experience muscle soreness after exercise.

In the meantime, your muscle soreness will most likely peak between 24 and 72 hours after your activity and ease up on its own. But here are additional steps you can take to promote relief from sore muscles:

Stay active. If you’re sore, you may not want to jump right back into an intense workout. “But light activity, such as walking, may make you feel better since it increases blood flow to the area,” advises Dr. Goostree.
Rub it out. Massaging a sore muscle can help relieve tightness and increase blood flow to the area, which can help with recovery. A 2017 study published in the Frontiers in Physiology journal found that a massage within 24 hours of intense exercise helped reduce soreness.
Stretch. Light basic stretches that you hold for a few seconds can help increase blood flow to sore areas without overstressing muscles, says Dr. Goostree. Many Hinge Health members report using their exercise playlists for post-workout stretches.
Heat. While ice is often recommended to reduce inflammation, heat is often preferred for post-exercise soreness since it increases blood flow to the area, says Dr. Goostree. Even a warm bath or hot shower can help.
Over-the-counter (OTC) creams and gels. Look for one that contains menthol or capsaicin, such as IcyHot and Aspercreme, to help ease muscle soreness. A 2020 study published in the Journal of Strength Conditioning and Research found that OTC creams and gels helped speed up recovery from exercise-induced microtears in the muscle.
Compression garments. These are typically made from nylon, spandex, or similar material and fit tightly around the skin to apply gentle pressure to certain muscle groups. A 2016 review published in Physiology and Behavior concluded that they help to decrease post-workout muscle soreness. “This is probably due to increased blood flow from compression to the area,” says Dr. Goostree.

What About Pain Medication?

You may be tempted to pop an over-the-counter pain reliever such as ibuprofen (Advil, Motrin) to help relieve pain and muscle soreness after a workout. It might be worth reconsidering, though.

One study found that ibuprofen did not alter muscle soreness among ultramarathoners, and was actually associated with higher levels of inflammation after running. Other studies point to long-term consequences of using NSAIDs for DOMS, such as a greater likelihood of experiencing kidney damage.

Nonsteroidal anti-inflammatories (NSAIDs) such as ibuprofen work to stop the inflammatory process in the body, but your body needs the inflammatory response to repair muscle. Inhibiting inflammation can negatively affect long-term tissue healing, especially when higher dosages are used, according to the British Journal of Sports Medicine.

When to See a Doctor

Sore muscles are a sign that you’ve challenged them and they’re being built up. As unpleasant as the post-workout soreness is, it’s usually a good thing. In some cases though, pain can indicate that you’ve injured muscles, tendons, or even joints. See your doctor if:

Your muscle soreness lasts for more than a week
Your pain is so bad you can’t move or do normal day-to-day activities
You are dizzy or have trouble breathing
Your sore muscles are red, swollen, or warm to touch
You notice pain in a surrounding joint, over the bones, or in a tendon
Pain doesn’t seem to get better with at-home treatments, such as those mentioned above

How to Prevent Sore Muscles When You Exercise

As reassuring as it may be to know that sore muscles are actually a good thing, acute soreness, and DOMS are still unpleasant. Here’s what Hinge Health physical therapists recommend to minimize post-exercise pain and discomfort while building muscle and maximizing recovery:

Warm-up. It increases blood flow to your muscles and reduces the risk of injury. “I recommend light cardio, such as a slow walk or cycling at a low setting on an exercise bike,” says Dr. Goostree. Contrary to popular belief, you don’t need to stretch as a part of your warm-up. Experts say that it doesn’t reduce your chances of developing muscle soreness.

Drink plenty of water. It helps loosen joints and transports nutrients that your body needs to promote muscle healing. “Your muscles need a lot of water so if you are dehydrated, it can trigger cramps,” explains Dr. Goostree.

Think light. Just did a tough workout? While you may want to wait 48 hours before the next one, you still want to do some light exercise that involves the sore muscles. So if you’re sore after a long run, take a short walk or bike ride and focus on strengthening your upper body muscles for a few days instead of vegging out on the couch.

Apply moist heat. Moist heat such as a warm towel or a hot water bottle may prevent soreness better than dry heat sources. If you’re worried about DOMS, it’s best to do this right after a workout as opposed to waiting until later in the day, according to a study published in the Journal of Clinical Medical Research.

Cool down. “It’s very important to stretch after you exercise since muscles are more relaxed and flexible,” says Dr. Goostree. Research shows it can help reduce post-workout muscle soreness and aid in recovery.

Recover from Exercise with Movement

Dynamic stretches are any movement-based type of stretching that uses your muscles to bring about a stretch. They can help prevent and treat muscle soreness, says Dr. Goostree. The best muscle groups to focus on depend on your workout and personal factors, but the given exercises target large muscle groups that help most people. Those can be done before exercise if it feels good for you, or after exercise to prevent and alleviate soreness.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

PT Tip: Pile on the Protein

“Protein makes up the building blocks of your muscles. It helps increase muscle fibers, which enhances muscle strength and stability,” Dr. Goostree explains. Aim to get an extra serving of protein within 45 minutes of a hard workout. Try a protein shake, Greek yogurt, or a salad topped with grilled chicken breast. Be careful though about eating too much protein on a regular basis, especially if you are prone to kidney disease (talk to your doctor about this if you’re not sure).

Aches and Pains? Get Help from Hinge Health

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This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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References

Delayed Onset Muscle Soreness. (n.d.). American College of Sports Medicine. Retrieved from https://www.acsm.org/docs/default-source/files-for-resource-library/delayed-onset-muscle-soreness-%28doms%29.pdf
McCallum, K. (2021, October 19). Is Lactic Acid Buildup Really What Causes Muscle Soreness After a Workout? Houston Methodist. https://www.houstonmethodist.org/blog/articles/2021/oct/is-lactic-acid-buildup-really-what-causes-muscle-soreness-after-a-workout/
Guo, J., Li, L., Gong, Y., Zhu, R., Xu, J., Zou, J., & Chen, X. (2017). Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis. Frontiers in Physiology, 8. doi:10.3389/fphys.2017.00747
Gillis, D. J., Vellante, A., Gallo, J. A., & D’Amico, A. P. (2020). Influence of Menthol on Recovery From Exercise-Induced Muscle Damage. Journal of Strength and Conditioning Research, 34(2), 451–462. doi:10.1519/jsc.0000000000002833
Marqués-Jiménez, D., Calleja-González, J., Arratibel, I., Delextrat, A., & Terrados, N. (2016). Are compression garments effective for the recovery of exercise-induced muscle damage? A systematic review with meta-analysis. Physiology & Behavior, 153, 133–148. doi:10.1016/j.physbeh.2015.10.027
Nieman, D. C., Henson, D. A., Dumke, C. L., Oley, K., McAnulty, S. R., Davis, J. M., Murphy, E. A., Utter, A. C., Lind, R. H., McAnulty, L. S., & Morrow, J. D. (2006). Ibuprofen use, endotoxemia, inflammation, and plasma cytokines during ultramarathon competition. Brain, Behavior, and Immunity, 20(6), 578–584. doi:10.1016/j. bbi.2006.02.001
Lipman, G. S., Shea, K., Christensen, M., Phillips, C., Burns, P., Higbee, R., Koskenoja, V., Eifling, K., & Krabak, B. J. (2017). Ibuprofen versus placebo effect on acute kidney injury in ultramarathons: a randomised controlled trial. Emergency Medicine Journal, 34(10), 637–642. doi:10.1136/emermed-2016-206353
Dubois, B., & Esculier, J.-F. (2019). Soft-tissue Injuries Simply Need PEACE and LOVE. British Journal of Sports Medicine, 54(2), bjsports-2019-101253. doi:10.1136/bjsports-2019-101253
Kormos, W. (2015, July 17). Ask the doctor: Stretching before exercise Harvard Health. https://www.health.harvard.edu/staying-healthy/ask-the-doctor-stretching-before-exercise
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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.

:f09f95b8: In Movie	:f09f92aa: In training	We pick up the barbell and start lifting it.

:f09f95b8: Movie	:f09f92aa: In training
Spider-Man keeps his web to the limit. He strains so hard that he has a suit is torn. Happy ending, the train stops, people are saved.	We lift the bar and apply maximum force. Muscles are stretched and begin to “crack” – microtrauma occurs at the level of muscle fibers. Happy end: we lifted the bar, rep completed.

:f09f95b8: Movie	:f09f92aa: In training
Spider-Man is exhausted and collapses. It seems that he will need to eat well and sleep in order to recover from this feat.	After training, the muscles hurt from microtraumas – they need high-quality recovery in order to “build up” the lost fibers. And new ones along with them.

:f09f95b8: Movie	:f09f92aa: In training
This was not in the movie, but you can guess: after the episode with the train stop, Spider-Man became 900 19 is stronger and more durable than before.	Muscles get stronger, more resilient and bigger every time they get micro-injuries, and then recover.

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.

Follow the routine Go to bed and wake up at about the same time. When your circadian rhythms are in tune, falling asleep and waking up is much easier.

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.

Sleep at 19-21°C Research shows that this is the temperature at which thermoregulation works best for quality sleep.

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:

Sufficient kilocalories.
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

Muscle pain after exercise is a natural process. During the load, microtraumas occur, and while they heal, the muscles hurt.
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.
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.
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.
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.
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 🙂