How to get rid of muscle pain after a workout?

If you are seriously involved in sports, especially power, it does not hurt to know what causes krepatura and how to deal with it.

Causes of delayed muscle pain

Moderate pain after exercise and more pronounced delayed pain appear for different reasons.

The first is caused by lactate – an ion of lactic acid, which is actively produced during physical exertion, accumulates in muscle capillaries and causes a burning sensation. But excess lactic acid is successfully excreted from the body in a few hours, so it is not to blame for the delayed pain.

The main cause of krepatura is microtrauma of the muscles, or rather myofibrils – the thinnest filaments that run along the muscle fibers. The body reacts to their breaks first by releasing free radicals, then by stimulating the receptors of cell membranes. In response to inflammation, muscle pain of varying intensity occurs. It is difficult to endure it, so let’s talk about how to alleviate the unpleasant condition.

Light physical activity

When muscle pain appears, you want to lie flat and not move. And this is a mistake, experienced athletes do not do this. They take time out for core training but keep moving.

Severe pain with krepatura is well reduced by walking, swimming or cycling. That is, light aerobic exercise that enriches the blood with oxygen and promotes muscle recovery.

contrast bath

Type in the bath not hot, but noticeably warm water, lie down and try to relax. After five minutes, get up and take a cool, but not cold shower. Add hot water to the bath and repeat the procedure 3-5 times.

Epsom salt bath

Another way to relieve intense pain after exercise is to take a warm Epsom salt bath.

Scientifically, it is magnesium sulfate heptahydrate, discovered by the English physician Nehemiah Grew. For more than 300 years, Epsom salts have been used for a variety of purposes, including in sensory deprivation chambers, where a person is isolated from any sensation, including pain. A little natural salt dissolved in water will alleviate the condition with krepatura.

dry heat

After the bath, dry heating will definitely not be superfluous. On the most painful parts of the body, experts advise applying a warm heating pad or a bottle wrapped in a towel.

After such a procedure, it is easier to fall asleep, and deep and prolonged sleep is essential for muscle recovery.

Sufficient amount of water

In the complex process of development of delayed pain syndrome, dehydration plays an important role.

For the speedy restoration of muscle structure with krepatura, you need to calculate the required amount of water. This is easy to do: 30 ml of water should fall on 1 kg of body weight. For example, with a weight of 70 kg, you need to drink at least 2 liters of 100 ml of water per day.

Relaxing massage

Krepatura happens to all athletes. That is why professional athletes, runners or football players keep masseurs near them.

Go get a massage. Nothing soothes muscle pain after workouts like deep soft tissue work. In addition, the massage therapist can be pointed out to “pain points” so that the master pays special attention to them.

If there is no desire or opportunity to go for a massage, in case of krepatura, you need to have a massager at hand. It can be a simple massage roller – mechanical or vibration. But there are models with infrared heating that relieve pain more effectively.

Prevention of muscle pain after exercise

Like any unpleasant condition, krepatura is easier to prevent than to get rid of it later and eventually reach anesthetic ointments and tablets.

Do not ignore the warm-up and hitch, increase the load gradually, do not skip workouts. Drink a normal amount of water, do not forget about protein foods, vitamins A, E and C.

Compliance with simple recommendations significantly reduces the risk of developing muscle pain after a workout.


Leave a Comment