We all have the following: after a passive period and a sedentary lifestyle, we ambitiously enter the fitness room and wasting the last drop of energy, we practice till exhaustion. We are returning home pleased with the thought “It was difficult, but I succeeded” and we cushionly sleep. The bad side of the exhaustive exercise is coming the next day, when the pain in the muscles will remind us that we should tame our ambition in time and gradually increase the intensity of the exercises.
Dripping pain after exercise occurs when the muscles are stretched, in contraction, or when pressure is exerted on them, but not when the muscles are at rest. In the first 24 hours after exercise, the pain gradually increases, and gradually disappears about 72 hours after emergence. But once the damage is done, we only have to find ways to alleviate muscle pain, which limits our movement and creates a discomfort.
Here are the recommended methods of alleviating and preventing muscle pain caused by exercise:
Practice active recovery
Do not hack on the bed. Yes, recovery of muscles is a necessary rest, but lying will not help much. Experts recommend easy cardio physical activity, such as hiking, swimming or yoga. If the pain is very large, it is enough to walk alone. But if the pain is mild and you have the desire to continue exercising, do not abstain, but only reduce the intensity or change the exercises by practicing another group of muscles in which you do not feel pain.
Massage your muscles with “kneading”
Massage relaxes muscles and reduces inflammation. With the help of your fingers, make movements like kneading dough on the body parts that you feel tired and uncomfortable.
Massage your muscles with “cramping”
Take a short toil, place it on the muscle you have exercised, and swing up and down with a little pressure with your palms. You will feel more relaxed immediately, and if your muscles are congested and clenched, you will relax.
Do gentle stretching exercises
By stretching your muscles, you will immediately feel relief. Although scientists are not convinced that stretching cures pain in muscles, they are still recommended as a way to alleviate it. Stretch your entire body lightly and slowly.
Drink aspirin or ibuprofen
To immediately reduce pain, drink either aspirin, or ibuprofen. They reduce inflammation and improve blood circulation. Before doing this step make sure you check with your doctor!
Cold bath or cold compresses with ice
If you are not a zigzag and if you feel unbearable pain, you can fill the tub with cold water and stay in it for about ten minutes. Carefully come in slowly and do not immerse your body above your chest. If you are afraid of the cold bath, you can put cold ice pads on the muscles that bother you.
Make sure you have at least 8 hours of good sleep. The body recovers while you sleep, so if you cut yourself off from sleep, you will continue the recovery process.
Keep it healthy and drink enough water
Do not let the body dehydrate you. You need to drink plenty of water before, during and after a workout. And here’s what food helps with muscle pain:
- cherries (cherry juice);
- chocolate milk.
But to make sure that your fitness day went well you must know some rules before going to the gym. Food is one really important component of the working out process.
You surely know that practicing an empty stomach is not a good idea at all. Today there are various energy, fitness drinks and dietary supplements that give the body energy. Therefore, it is difficult to distinguish what is good to be inserted before exercise, and what is not.
Below are some tips to help you plan your own foods before starting to work out.
Concentrate on carbohydrates. Compound carbohydrates are an indispensable component of successful exercise. As a source of energy, they should dominate your diet before exercise. A small meal composed of carbohydrates is processed from the stomach in only 1-2 hours, while foods rich in fats and proteins are kept in the stomach for several hours longer. Therefore, the consumption of fat and protein before exercise can interfere with your exercise.
It is also important that you know what kind of carbohydrates it is best for you to enter. Compound carbohydrates are better than simple ones. They are part of grains, vegetables and fruits.
Count calories. If you eat a lot before exercise, you will likely feel lazy, cumbersome, or have stomach upsets. If you eat too little, in the middle of your training you will feel hungry. Both will prevent you from achieving your goals in exercise. It is therefore very important how much food you enter before exercise. If you eat 200 calories an hour before you start practicing, it will satisfy your body. But do not forget that most of those calories should be carbohydrates.
The hydration of the organism is the most important. Before starting exercise, it is very important that your body be hydrated. Dehydration can lead to headache, fainting, and muscle cramps. All this can seriously hinder you while exercising. One rule says: drink 1ml of water for each calorie you enter. Example: If you eat 2000 calories per day, you should drink 2000ml (2 liters) or approximately 8 glasses of water per day.
Here are some more tips: Each organism reacts differently to the food consumed before exercise. While exercising on an empty stomach is not recommended, many people can not feed before exercise.
If you are from them, it is best to eat high-carbohydrate foods in the evening and practice in the morning.
If you do not know how your body reacts to a new diet, then experiment until you find your ideal combination.
According to experts, women of normal weight should consume 200 calories and 600 ml of water, one hour before they start practicing.