How can you effectively manage muscle pain and soreness. What are the main causes of muscle aches. Which treatments provide the best relief for sore muscles. How to prevent muscle pain from occurring in the first place. Why do some exercises lead to more muscle soreness than others. When should you be concerned about muscle pain.

Understanding the Root Causes of Muscle Pain and Soreness

Muscle pain and soreness are common experiences for many people, especially those who engage in physical activities or exercise regularly. To effectively manage these discomforts, it’s crucial to understand their underlying causes.

Delayed onset muscle soreness (DOMS) is a frequent culprit behind post-exercise pain. This type of soreness typically peaks within 48 hours after the activity and gradually subsides. But what exactly triggers DOMS?

• Engaging in unfamiliar physical activities
• Suddenly increasing exercise intensity or duration
• Performing exercises that lengthen muscles (eccentric contractions)

These factors can lead to microscopic damage in muscle fibers and connective tissues, resulting in the familiar ache we associate with a good workout. Interestingly, as you repeat the same activities, your muscles adapt, and the soreness tends to diminish over time.

The Science Behind Muscle Adaptation

Why does muscle soreness decrease with repeated exercise? This phenomenon is due to a process called muscle adaptation. When you consistently challenge your muscles, they respond by becoming stronger and more resilient. This adaptation not only improves your performance but also reduces the likelihood and severity of soreness after subsequent workouts.

Differentiating Between Muscle Pain and Joint Discomfort

While muscle pain is often exercise-related, joint pain can have different origins. Osteoarthritis, a common inflammatory condition, frequently causes joint soreness and aches, especially as we age. The cartilage that cushions our joints gradually wears away, leading to inflammation and discomfort.

Joint pain can also result from overuse or specific injuries. For instance, conditions like tennis elbow or knee injuries involving ligaments or menisci can cause localized joint pain. Understanding the distinction between muscle and joint pain is crucial for choosing the appropriate treatment and prevention strategies.

Common Causes of Joint Pain

• Osteoarthritis
• Overuse injuries
• Ligament or meniscus damage
• Inflammatory conditions

Effective Treatments for Sore Muscles: Ice or Heat?

When it comes to treating sore muscles, the debate between using ice or heat is ongoing. However, experts generally recommend using ice for immediate relief, especially right after the activity that caused the soreness.

Why is ice preferred for initial treatment? Ice helps reduce inflammation and numb the area, providing quick relief. It’s best to use indirect ice – an ice pack wrapped in a thin towel – to avoid skin damage.

Heat, on the other hand, can be beneficial later in the recovery process. It increases blood flow to the affected area, which can aid in healing and provide comfort. For joint pain, heat is often more effective than cold therapy.

The Ice and Heat Protocol

1. Apply ice immediately after exercise to reduce inflammation
2. Use heat later to increase blood flow and promote healing
3. For joint pain, prioritize heat therapy

Medication Options for Managing Muscle and Joint Pain

Over-the-counter medications can provide relief for occasional muscle soreness and joint pain. Acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin, ibuprofen, and naproxen are common choices. However, it’s essential to use these medications judiciously, especially NSAIDs.

Why should you be cautious with long-term NSAID use? Regular, prolonged use of NSAIDs can interfere with your muscles’ ability to repair themselves, potentially hindering the natural healing process. Additionally, these medications may interact with other drugs or be contraindicated for certain medical conditions.

Precautions When Using Pain Medications

• Consult with a healthcare provider about potential drug interactions
• Avoid long-term NSAID use for muscle soreness
• Be cautious if you have ulcers, kidney disease, or liver problems

Is severe or prolonged muscle pain normal? Muscle pain that is intense or lasts for more than a few days may indicate an injury and should be evaluated by a medical professional.

Preventative Measures: Avoiding Muscle Soreness and Joint Pain

Prevention is often the best approach to managing muscle and joint discomfort. While stretching before exercise was once touted as a key preventive measure, recent research suggests that it may not be as effective as previously thought.

What’s the best way to prepare for exercise? Experts now recommend a good warm-up before engaging in physical activity. This prepares your muscles for the work ahead and may help reduce the risk of injury. Stretching is still beneficial but is more effective when performed after your muscles are already warm.

Nutrition and Supplements for Muscle Recovery

Can certain nutrients help prevent muscle soreness? Some studies suggest that antioxidants like vitamin C may play a role in reducing muscle soreness. However, it’s crucial to consult with a healthcare provider before taking high doses of any vitamin supplement.

For serious athletes or those engaging in intense workouts, protein supplements may offer some relief from post-exercise soreness. A study involving marines found that protein intake helped alleviate muscle soreness following rigorous physical activity.

The Importance of Gradual Progression in Exercise Routines

One of the most effective ways to prevent muscle soreness is to gradually increase the intensity and duration of your workouts. This approach allows your muscles to adapt progressively, reducing the likelihood of severe soreness or injury.

How should you start a new exercise routine? Begin with lighter exercises and slowly build up the intensity over time. This gradual progression is especially important if you’re new to exercise or returning after a long break.

Consulting Healthcare Professionals

Why is it important to consult a doctor before starting a new exercise program? If you have any existing medical conditions or are unsure about your health status, it’s crucial to get clearance from a healthcare provider. They can help you design a safe and effective exercise routine tailored to your individual needs and capabilities.

The Role of Exercise in Joint Health

Contrary to what some might believe, exercise is often beneficial for joint health, even when you’re experiencing joint pain. Regular movement helps nourish the joints and can improve flexibility and strength in the surrounding muscles.

What types of exercises are best for joint health? Low-impact activities like swimming, cycling, and gentle yoga can be excellent choices for maintaining joint health without putting excessive stress on the joints. Weight-bearing exercises, when done appropriately, can also help strengthen the bones and muscles supporting your joints.

Balancing Rest and Activity

How do you find the right balance between rest and activity for joint health? While it’s tempting to avoid movement when experiencing joint pain, complete inactivity can lead to stiffness and weakness. The key is to find a balance that allows for regular, gentle movement without overexerting the affected joints.

Consider working with a physical therapist or qualified fitness professional to develop an exercise plan that addresses your specific joint concerns while promoting overall health and mobility.

Advanced Techniques for Muscle Recovery and Pain Management

For those who engage in regular intense physical activity or suffer from chronic muscle pain, there are several advanced techniques that can aid in recovery and pain management.

Foam Rolling and Self-Myofascial Release

What is foam rolling and how does it help with muscle soreness? Foam rolling is a self-myofascial release technique that involves using a foam cylinder to apply pressure to specific points on your body. This can help release muscle knots, improve blood flow, and reduce muscle tension and soreness.

To effectively use a foam roller:

1. Start with light pressure and gradually increase as tolerated
2. Roll slowly over each muscle group, spending extra time on tender areas
3. Maintain each position for 20-30 seconds
4. Perform foam rolling exercises before and after workouts

Compression Garments

Can wearing special clothing help with muscle recovery? Compression garments, such as tight-fitting sleeves or leggings, are designed to improve blood flow and reduce muscle vibration during exercise. Some athletes find that wearing these garments during and after exercise can help reduce muscle soreness and speed up recovery.

Cryotherapy and Ice Baths

What is cryotherapy and how does it differ from traditional icing? Cryotherapy involves exposing the body to extremely cold temperatures for a short period, typically in a specialized chamber. While more research is needed, some athletes and fitness enthusiasts report that cryotherapy sessions help reduce muscle soreness and inflammation.

Ice baths, a more accessible form of cold therapy, involve immersing the body in cold water (typically around 50-59°F or 10-15°C) for 10-15 minutes after intense exercise. This technique is believed to help reduce inflammation and speed up recovery.

Massage and Professional Bodywork

How can massage help with muscle pain and recovery? Professional massage can help alleviate muscle tension, improve circulation, and promote relaxation. Different types of massage may be beneficial for various conditions:

• Swedish massage for general relaxation and improved circulation
• Deep tissue massage for chronic muscle tension and knots
• Sports massage for athletes and active individuals
• Trigger point therapy for specific areas of muscle tension

Regular massage sessions can be an effective part of a comprehensive muscle pain management and recovery strategy.

Nutritional Strategies for Muscle Health and Pain Reduction

While exercise and recovery techniques play a crucial role in managing muscle pain, nutrition is equally important. The right dietary choices can support muscle health, reduce inflammation, and aid in recovery.

Anti-Inflammatory Foods

Which foods can help reduce inflammation and muscle soreness? Incorporating anti-inflammatory foods into your diet may help alleviate muscle pain and support overall health. Some beneficial options include:

• Fatty fish rich in omega-3s (salmon, mackerel, sardines)
• Berries (blueberries, strawberries, raspberries)
• Leafy green vegetables (spinach, kale, collard greens)
• Nuts and seeds (walnuts, almonds, chia seeds)
• Turmeric and ginger

Hydration for Muscle Health

Why is proper hydration crucial for muscle function and pain management? Adequate hydration is essential for optimal muscle function and recovery. Water helps transport nutrients to your muscles, removes waste products, and helps regulate body temperature during exercise.

To ensure proper hydration:

1. Drink water consistently throughout the day
2. Increase fluid intake before, during, and after exercise
3. Consider electrolyte-rich beverages for intense or prolonged workouts
4. Monitor urine color – pale yellow indicates good hydration

Protein Intake for Muscle Recovery

How much protein do you need for optimal muscle recovery? Adequate protein intake is crucial for muscle repair and growth. The amount of protein you need depends on factors such as your body weight, activity level, and fitness goals. General recommendations include:

• 0.8 grams of protein per kilogram of body weight for sedentary individuals
• 1.2-1.4 grams per kilogram for recreational athletes
• 1.4-2.0 grams per kilogram for competitive athletes or those in intense training

Consuming protein-rich foods or supplements within 30 minutes after exercise can help support muscle recovery and reduce soreness.

Understanding When to Seek Professional Help for Muscle Pain

While some degree of muscle soreness is normal after exercise, certain symptoms may indicate a more serious condition that requires medical attention. Knowing when to seek professional help is crucial for maintaining your health and preventing long-term complications.

Red Flags for Muscle Pain

When should you be concerned about muscle pain? Consult a healthcare professional if you experience any of the following:

• Severe pain that doesn’t improve with rest or over-the-counter treatments
• Muscle pain accompanied by fever, rash, or difficulty breathing
• Sudden, sharp pain during exercise
• Pain that persists for more than a week
• Muscle weakness or numbness
• Swelling or redness around the painful area

Diagnostic Procedures for Muscle Pain

How do healthcare providers diagnose the cause of muscle pain? When you seek medical attention for muscle pain, your healthcare provider may use various diagnostic tools to determine the underlying cause:

1. Physical examination to assess range of motion, strength, and tenderness
2. Blood tests to check for inflammation, muscle damage, or underlying conditions
3. Imaging studies such as X-rays, MRI, or ultrasound to visualize muscles and surrounding structures
4. Electromyography (EMG) to evaluate muscle and nerve function
5. Muscle biopsy in rare cases to examine muscle tissue directly

Specialized Treatments for Chronic Muscle Pain

What options are available for treating chronic or severe muscle pain? For persistent or severe muscle pain, healthcare providers may recommend specialized treatments such as:

• Physical therapy to improve strength, flexibility, and function
• Prescription medications, including muscle relaxants or stronger pain relievers
• Corticosteroid injections for localized inflammation
• Acupuncture or dry needling
• Transcutaneous electrical nerve stimulation (TENS)
• Cognitive-behavioral therapy for pain management

These treatments are typically tailored to the individual’s specific condition and needs, often incorporating a multidisciplinary approach for the best outcomes.

Managing Muscle Pain, Soreness, and Aches

In this Article

You work hard all week, so when the weekend finally rolls around, you want to play just as hard. There’s nothing like a few rounds of golf, a hike in the mountains, or an intense workout at the gym to help you feel recharged.

But all of that exercise can cause soreness and stiffness that shows up a day or two later. Don’t get sidelined by muscle pain. Find out the causes and treatments so you can stay on your game.

What’s Causing My Sore Muscles?

It’s normal to have sore muscles after you work out, play sports, or even do housework, especially if:

• You did something you’re not used to, like running a marathon when you normally jog just a few miles.
• You suddenly kicked up your exercise intensity level or increased the length of your workout.
• You did unusual exercises that lengthen instead of shorten your muscle, like walking downhill or extending your arm during a bicep curl.

These changes to your exercise routine can lead to tiny injuries in your muscle fibers and connective tissue. About a day later, you’ll start to feel sore.

“We call that ‘delayed onset’ muscle soreness,” says Ethel Frese, PT, associate professor of physical therapy at St. Louis University. “It peaks within about 48 hours, and then it will gradually get better.”

The good news is that when you do the same activity again, your muscles will start to get used to it. “You will actually have no soreness or less soreness because now you’ve strengthened the muscle or connective tissue,” says Allan H. Goldfarb, PhD. He’s a professor and exercise physiologist at the University of North Carolina, Greensboro.

What’s Causing My Joint Pain?

When your joints feel sore and achy, that’s usually a sign of osteoarthritis. This inflammatory condition becomes more common as you get older. The cartilage that normally cushions the joints wears away, leaving the joints inflamed and painful.

Joint pain can also be caused by overuse or injury, for example, tennis elbow or a knee injury caused by problem with a ligament or meniscus. Ligaments are bands of tissue that connect bones in your body. A meniscus is a rubbery disc that cushions your knee.

Treating Sore Muscles and Joint Pain

One big question a lot of people have when they’re nursing sore muscles is whether to use heat or ice. Experts say indirect ice — an ice pack wrapped in a thin towel — is best for immediate relief.

“Heat will feel good while it’s on, but it’s not going to lessen the damage or make it go away anytime soon,” Frese says.

Goldfarb suggests you ice the sore area right after the activity to cut inflammation. Then use heat later to increase blood flow to the area. Heat also can help relieve joint pain.

If you get sore muscles once in a while, you can take acetaminophen or a nonsteroidal anti-inflammatory drug (NSAID) like aspirin, ibuprofen, or naproxen to help ease the discomfort. Just be cautious about using NSAIDs regularly. Long-term use can interfere with your muscle’s ability to repair itself, Goldfarb says.

Check with your doctor or pharmacist about any interactions these over-the-counter drugs may have with other medications you take. Also, you may need to avoid some medications if you have ulcers, kidney disease, liver disease, or other conditions.

Sometimes soothing sore muscles requires more than an ice pack or over-the-counter pain reliever. Muscle pain that comes on quickly and feels intense is a sign that you’ve injured yourself. Call your doctor if your pain is severe or lasts for more than a few days.

How Do I Prevent Sore Muscles and Joint Pain?

Experts used to recommend stretching before a workout to prevent sore muscles. But research shows that stretching ahead of time doesn’t do much to prevent soreness or injury. Frese says it’s better to get in a good warm-up before you exercise. Stretch later, when your muscles are already warm.

A couple of natural substances are touted for preventing sore muscles, including antioxidants like vitamin C. But check with your doctor before taking high doses of any vitamin. Serious exercisers might find relief from post-workout soreness by taking in some protein. A study of marines found that protein supplements helped sore muscles after intense exercise.

Ease Into Exercise and Check With Your Doctor

One of the best ways to prevent sore muscles is by easing your way into your exercise routine.

“Start off with lighter exercise and gradually build up,” Frese says.

If you have a medical condition or you’re unsure about your health, check with your doctor before starting an exercise program. They can help you find an exercise routine that’s safe and effective for you.

When you have joint pain, you may be tempted to curl up in bed. One of the best things you can do for your joints, though, is to exercise. “Our joints need to move to get nutrition,” Frese says. Weight-bearing exercises can help strengthen the muscles that support the joint. Just watch that you don’t exercise to the point of pain.

It also can help to work with a physical therapist, who can show you how to exercise safely and how to keep good posture so that you don’t get injured or worsen joint pain.

© 2010 WebMD, LLC. All rights reserved.

SOURCES:

Ethel Frese, PT, DPT, CCS, associate professor of physical therapy, St. Louis University. 

Allan H. Goldfarb, PhD, FACSM, professor, exercise physiologist, University of North Carolina, Greensboro. 

Anderson, J. Journal of Athletic Training, July-September 2005.

Connolly, D. Journal of Sports Medicine and Physical Fitness, September 2006.

Flakoll, P. Journal of Applied Physiology, March 2004.

Herbert, R. and de Noronha, M. Cochrane Database Systematic Reviews, 2007.

How to Reduce Stress-Related Pain and Muscle Tension

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Let’s face it. Stress can hurt. A sudden onset or prolonged periods of stress can cause muscle tension and pain, or other associated pain such as headaches brought on by muscle tension in the nearby areas of the shoulders, neck and head. But why does stress cause muscle pain and tension and what can you do about it?

“When stress levels are high, our brain sends a signal to the nerves to go into ‘protection mode,’ and our nerves activate our muscles to tighten and increase their tone,” says David Munson, a rehabilitation therapist with TriHealth Corporate Health, who is board certified in professional ergonomics. “This can cause pain because when muscles are tense, the circulation is decreased, causing a buildup of lactic acid in the muscles. It’s similar to feeling soreness the day after strenuous exercise such as weightlifting.”

David also points out that in addition to emotional stress, the physical stress brought on in many work environments by maintaining a prolonged position without movement, by poor posture or by singular repetitive movements can cause similar problems. So what can you do to reduce stress-related pain and tension?

“The first thing to remember is that this doesn’t necessarily mean that you have overly tight muscles which require aggressive stretching,” David says. “But it is a sign that you would benefit from changing your activities to decrease the threat on the nervous system, and there are some easy ways to help your body deal with the impact of stress.”

Simple Solutions

• Move more! (every hour for a minimum of three minutes)
• Ergonomic modifications
• Meditation (10-30 minutes before bed can improve sleep quality)
• Exercise (can reduce pain and tension)
• Gentle stretching (to reduce tone)
• Isolated light strengthening

General Stretching Guidelines

• Warm-up: Preferably, three to five minutes of gentle rhythmic movement, such as walking or marching in place. This increases circulation and core muscle temperature.
• Stretch only to the point of gentle tension. Ease into the stretch as you feel your muscle relax. You should never feel pain when you stretch.
• Hold the stretch in a comfortable position; the feeling of tension should subside as you hold the stretch. Do not bounce.
• Hold each stretch for 10-30 seconds.
• Feel the stretch. If the tension becomes greater as you stretch, you are overstretching. Ease off into a more comfortable position.
• Breathe slowly and naturally. Do not hold your breath.

David says it’s important for you to consult with your physician before beginning any exercise program, especially if you’ve had any recent physical problems, musculoskeletal or other pertinent history (or if you’re not sure) or have experienced any pain.

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ways to relieve pain after exercise

Physical activity and sports are good for the body. They improve overall well-being, improve the quality of life. Regular sports activities help maintain mobility, help build muscle mass, and speed up metabolism. A side effect can be pain of varying intensity. We will tell you why muscles hurt after sports training and how to relieve pain.

Contents

1. Types of muscle pain
2. Causes of pain
3. Traumatic causes
4. How to get rid of muscle pain after training?
5. Prophylaxis
6. Recommended medicines for pain

In the process of training, the athlete’s body works intensively, the blood does not have time to supply enough oxygen to the muscle tissue. With a power load, energy is released, lactic acid is formed. It accumulates because the bloodstream cannot cope with the washing out of lactate from the tissue. Lactic acid begins to irritate the nerve endings, causing a burning sensation that turns into pain. Pain may be felt during and after the session. If the body is not under intense stress, blood flow normalizes and flushes acid out of the muscles. Then the pain starts to subside.

Types of muscle pain

Heaviness, burning sensation in the muscles that occur during active loads is called krepatura. The physiological process is an adaptation to training and usually does not require medical attention.

There are several types of pain syndrome:

• nagging post-workout pain. It develops the next day, has a moderate intensity, increases with contraction, stretching of the muscles;
• delayed or delayed aching. Appears on the second or third day after the training process, is characterized by high intensity;
• traumatic pain, which has an acute, constricting character. It occurs immediately or the next day, increases from sudden movements.
• If the pain is accompanied by malaise, swelling and redness, this indicates injury to the muscles and ligaments. To relieve muscle pain after exercise, you need to seek medical help at a medical facility.

Causes of pain

Unpleasant sensations often arise in beginners in sports after the first training. However, even experienced athletes can experience pain during high-intensity exercise. The more stress experienced by the muscles, the more intense the pain.

Pain triggers:

• first sports session;
• load increase;
• adding new sets of exercises;
• prolonged abstinence from active sports;
• repeated repetition of an exercise without sufficient rest.
  Due to unusual or too strong physical activity, mechanical damage to the fibers occurs. Microcracks interfere with tissue growth, resulting in delayed pain.

Traumatic causes

Unlike natural pain, traumatic pain is the result of an injury. It grows even from the most insignificant loads, and with sudden movements it can become unbearable.

Carelessness is the leading cause of injury. To stay healthy, don’t:

• skip warm-up, start workout with hard exercises;
• take an unbearable load;
• to continue exercising if there is pain, discomfort.
• It is necessary to listen to the recommendations of the trainer so that the classes are not only effective, but also safe.

How to get rid of muscle pain after training?

Pain usually resolves on its own, but there are ways to help you recover faster. If the pain syndrome is caused only by an increase in the level of lactic acid, to relieve it, you need to increase blood flow in the tissue. Activation occurs during relaxation, when there is no muscle strain.

Help reduce pain:

• Gentle relaxing massage. The procedure relieves tension, warms up the muscles and improves joint mobility. Massage movements should be light, smooth – then they will relieve pain and do no harm. You can use a manual massager, gel and massage oil;
• Drinking. The decay products are excreted in the urine, so after completing a workout, it is recommended to drink two to three glasses of water. The liquid activates blood flow, helps to remove unnecessary substances;
• Contrasting water procedures. A warm bath relieves fatigue, helps to relax. A cool shower tones and restores muscle tissue;
• Dry heat. A heating pad or a warm towel will “warm up” the muscles, increase blood flow. Exposure to high temperature relieves the condition of krepatura. Care must be taken to avoid burns and inflammation;
• Physical activity. Light exercise will help to disperse the blood in the muscles and reduce pain. It is better to start in a few days, after the body has a little rest. If you load the muscles the next day, you can get traumatic pain. You should do it without overstrain, focusing on your capabilities. Swimming, cycling or cycling will do;
• Warming and inflammation-reducing ointments, balms, gels. The use of anti-inflammatory drugs and muscle relaxants can improve blood flow, relieve pain, and accelerate muscle healing.
• It is important not to overuse painkillers. If you ignore the signals of the body and continue training using pre-workout products, this leads to an excessive load on the muscles. As a result, sprains, tears and other serious injuries can occur.

Prevention

For sport to bring maximum benefit and pleasure, you need to know how to remove muscle pain after training and reduce the likelihood of its occurrence.

Simple recommendations will help in the prevention of krepatura:

• Warm-up. Training should begin with warming up the muscles and joints. This will help reduce the risk of injury. Warm-up is performed on all muscle groups. During the lesson, you should make shaking movements with your hands and feet to disperse lactic acid. Finish your workout with stretching or exercises without sudden movements to relieve tension from loaded muscles.
• Compliance with breaks. This is especially important for those who include strength exercises in the program. A break will allow you to partially remove the accumulated lactate;
  drinking regimen during and after classes.
• Dehydration leads to muscle fatigue. Water in sufficient quantity (at least two liters per day) removes toxins.
• The optimum temperature is considered to be room temperature;
• Balanced nutrition. To restore muscle tissue, tendons, the body needs proteins and carbohydrates. An athlete needs to consume foods that contain a sufficient amount of organic compounds. Proteins supply amino acids that promote healing of tissue ruptures, and carbohydrates provide muscles with an energy source – glycogen;
  sleep and rest mode.
• Time between sports activities is needed to rest and recover. A healthy night’s sleep is essential. You should not go to bed too late and sleep at least 7-8 hours. Compliance with these rules will help to properly build a training and recovery regimen in order to avoid overwork and pain.

Recommended pain medicines

When crepatura occurs, professional medical attention is most often not needed. Treatment is the elimination of symptoms. We will show you how to relieve muscle pain after training with the help of drugs.

Pharmaceutical preparations for muscle pain for external use:

• Ketoprofen, 2.5%, gel. It has anti-inflammatory, analgesic and antipyretic effects;
• Diclofenac-Akrikhin, 1%, ointment. Eliminates pain, swelling, inflammation in muscles, joints and ligaments;
• Nise Activegel, 1%. Reduces muscle pain, relieves swelling, restores mobility;
• Voltaren, 30 mg/day, transdermal patch. Effective against pain, inflammation of soft tissues and joints;
• Nurofen Express, 5% gel. Pain reliever and anti-inflammatory agent is used for muscle pain, sports injuries, neuralgia.

Nise Activegel, 1%, Topical Gel, 50 g, 1 pc.

Dr. Reddy_s Laboratories, India

Price

from 248₽

There are contraindications. Specialist consultation is required.

These drugs have analgesic and anti-inflammatory effects.

Be healthy and live without pain!

The information is presented for informational purposes only and is not medical advice or a guide to treatment by uteka.ru.

How to Relieve Sore Muscles After a Workout – 6 Best Fast Ways

Do Your Muscles Ache After a Workout? So, as they say, you tried hard! But seriously, muscle pain that appears on the 1-2nd day after class is quite normal. Muscles worked, which means they should hurt. True, in the case when the pain causes significant discomfort, you should look for a more accurate cause. How to relieve pain and protect yourself from it in the future?

Article content:

• Causes of muscle pain
• 6 Best Quick Ways to Get Rid of Muscle Pain
• How to avoid muscle pain

Causes of muscle pain after exercise

There are many theories of muscle pain. We will highlight the main ones:

• The action of lactic acid. Accumulating rather quickly in muscle cells, it is a certain by-product of physiological processes. When it leaves the body, uncomfortable sensations arise, and with the repetition of training, this acid becomes more and more. The washing out of this substance by the blood occurs within 24 hours, and its accumulation in the muscles during exercise is absolutely safe.
• Delayed pain. It happens that muscle pain “covers” only on the 2-3rd day of training. The reason is microtrauma of muscle fibers. There is nothing to be afraid of: muscle injury provokes the body to activate its defenses and increase the secretion of hormones to quickly rid the muscles of toxins and restore damage. After 3-4 workouts, the pain begins to subside. A constant change of loads and intensity of classes is recommended.
• Increased muscle reactivity. This case is due to an exacerbation of the sensitivity of nerve endings due to heavy muscle loads due to a change in the biological balance of fluid and salt. That is, imbalance. In addition to pain, this cause can also lead to cramps in the calf muscles. For prevention, stretching “before and after” is recommended, as well as compensation for fluid deficiency right in the process of exercising.

• Overtraining. With a constant feeling of weakness in the muscles, severe pain and loss of strength, we can safely conclude that the body is exhausted – you have overtrained. From a biochemical point of view, this is due to a nitrogen imbalance, or the loss of more protein than is gained. Unrelenting symptoms lead to a decrease in immunity, to disruption of the hormonal background and the menstrual cycle, and even to infertility.
• Trauma. In this case, the pain has an aching and constricting character, which is aggravated by sudden movements and by exertion of any force. Often accompanied by swelling at the site of injury, as well as a deterioration in the general condition. The manifestation of pain is immediate, less often the next day.
• Full Range Workouts (horizontal barbell press, straight leg deadlift and deep squat, etc.). In addition to muscle stretching, the fact of receiving a load in those areas of amplitude where it does not happen in ordinary life is also noted. Pain reduction can be achieved through partial range training.

6 best quick ways to get rid of muscle pain after sports

What can you do to relieve pain quickly? Your attention – the best express methods!

• Water treatments

Contrary to stereotypes, it is cold water that reduces muscle pain, but the alternation of cold and warm will be most effective. This can be a contrast shower for 10 minutes or a warm bath (for 20 minutes, with sea salt), followed immediately by cold water pouring or a cold shower.

• Russian bath

One of the best ways to relieve pain is with a combination of low/high temperatures and plenty of fluids.

• Cold water swimming

Regardless of the muscle group being trained and the intensity of exercise, swimming (especially regular) for 15-20 minutes relieves pain more effectively than other methods. Many athletes who suffer from post-workout soreness become big fans of swimming. Pain reduction occurs due to improved blood circulation and expansion of blood vessels.

• Massage

If there is no professional massage therapist nearby, then you can manage on your own. The most important thing is warming up the muscles and prominating the painful areas for blood to flow to them. You can use olive oil to warm up the muscles with the addition of 2-3 drops of essential (clary sage, lavender, marjoram). Also popular today are massage rollers (note – Pilates simulators), which improve blood flow in the muscles and help reduce pain. The procedure with such a video lasts about 15 minutes.

• Ointments and creams

Option for the laziest. Ointments from a pharmacy with herbs, with essential oils and bile, balms or anti-inflammatory creams. Usually, such products contain active ingredients or special substances for influencing pain receptors (Voltaren, capsicam, etc.).

• Movement

Yes, exactly. Warm up immediately after the workout. Muscles must work, especially for antagonist muscles. Back pain? So, you need to “pump” the pectoral muscles. Sore biceps? Rock your triceps. Stretching before and after exercise reduces the risk of pain by 50%. In addition, warm muscles also reduce the risk of injury.

How to avoid sore muscles after playing sports in the next workout?

To avoid muscle pain after training, remember the main rules for their prevention:

• Proper nutrition

The amount of protein ingested must match the amount consumed. It is also worth remembering that in order to restore the body, you need 2-4 g / 1 kg of body weight – carbohydrates (per day), about 2 g / 1 kg of body weight – protein, and about 20% of total calories as harmless fats .

• Water

The amount per day depends on the weight. Calculation of the formula: human weight x 0.04 = amount of water / day. Due to the lack of water consumed, the body’s ability to remove toxins deteriorates, and the process of muscle recovery is much longer and more difficult. Drink water!

• Cardio

3-4 cardio workouts per week will help speed recovery. Supplemental oxygen and increased blood circulation help to quickly get rid of lactic acid and directly toxins.

• After training – water procedures!

We alternate cold and hot water in 3-5 cycles.

• Don’t forget about massage

After training – independent (or ask someone to “stretch” the muscles), and once a month – professional.

• Additives

Some of the most important are fatty acids (300 mg per 1 kg of weight), which reduce inflammation in the muscles and stimulate the immune system. We are looking for them in linseed oil and fish oil.

• Cycle workouts

High reps (10 to 15) and heavy weights alternate with low reps (6 to 8) and light weights.

• Refrain from exercise that lasts more than 1 hour

Maximum class time – 45 min. After an hour of training, testosterone levels decrease and cortisol levels increase.

• Sleep

When cortisol is deficient, cortisol levels begin to skyrocket, resulting in disruption of the recovery process and an increased risk of injury. The optimal time for normal sleep is 8 hours.

• Antioxidant supplementation

It is necessary for the neutralization of decay products in the body. We are looking for antioxidants in retinol, carotenes, in ascorbic acid and tocopherol, in selenium, in succinic acid, and also in flavonoids (blue cabbage and cherries, raisins, dark grape varieties).

• Eating watermelon

One of the methods to recover quickly after class. Watermelon juice (only natural!) relieves muscle pain, thanks to the amino acid in its composition (L-citrulline), which helps to remove lactic acid from the body. Drink this juice one hour before class and one hour after.

• Foods that can relieve pain

In addition to watermelon juice, there is also blackcurrant, blackberry and blueberry, cranberry and grape juice. The anthocyanins found in these foods help reduce inflammation and pain levels. Also useful for these purposes are potatoes in their skins, cucumbers and figs with pomegranate, walnuts and parsley, ginger. Do not forget about decoctions of licorice (the most effective), chamomile and linden, rose hips or currant leaves, white willow bark, bearberry or St.