Muscle pains, which you experience after exercise, called hamness, often make athletes unhappy. In this article, I will talk about 7 methods that you can apply to relieve muscle pain.
What is muscle pain?
In general, muscle pain is caused by lactic acid other than disability. If the lactic acid produced by the muscle being deprived of oxygen during high intensity training exceeds the amount that the blood circulation can carry, it is trapped in the muscle – stays on the muscle for a while – and causes pain.
In fact, this pain is not directly linked to the lactic acid itself. Lactic acid indirectly creates local acidosis (PH reduction), disrupts metabolic pathways, inhibits muscle reconstruction and results in later recovery of worn muscle cells.
I would also like to express my gratitude to Yiğit for providing me with a gentle warning to correct the confusion here.
In people who do not exercise for a long time, the pain after the activity occurs due to lactic acid.
You should read: What is high intensity training?
Muscle pain treatment
There are certain ways you can apply to relieve muscle pain. I want to share these with you to make you move more accurately. But remember that not every muscle pain can be relieved by the aforementioned methods.
You should consult your physician for disability and other conditions.
Get a massage
One way to remove lactic acid that builds up in your muscles is to accelerate blood flow. You can accelerate the blood flow of the aching area with massage.
The accelerated blood flow carries the accumulated lactic acid from the muscles to the liver, the organ to be broken down. Most professional athletes get a massage several times in their weekly routines. Choose your choice of massage, aromatic, relaxing or deep tissue massage. Massage in our country is unfortunately more expensive, if you do not have such a possibility during the shower you can massage yourself with aromatic body soaps.
Cold and Hot
The cold and warm you will apply in your muscles will accelerate the regional blood flow as in the massage. Pay attention to burns when applying cold and heat. Limit the application time to 2 minutes and ensure that the source of cold and heat does not come into contact with bare skin during the application, towel is a good option. In addition, the sauna sessions will be applied in moderation will reduce your pain.
Beautiful bathroom
After the cold bath is used by many athletes. This is because it significantly reduces edema and activates reconstruction mechanisms. I recommend you to read my article about cold shower after sport (1).
Functioning iron glow
If you do not suffer from a disability of aching muscles to work, contrary to popular belief, relieves your pain. We also recommend that you do not skip the cooling and stretching sessions at the end of training. Of course, the activity you apply for your aching muscles should not be light and tiring in terms of content. As a logic, the increase in blood flow we use in the above 3 recommendations is the backbone of this recommendation. After you have pumped enough blood to your muscles, stretch your muscles (strech), slowly cool and relax. I’m sure it’il do good.
You should read
All About Stretching (2).
Take time to your loved ones
Funny but true! Love hormone oxytocin helps your muscles recover faster. Hug your loved ones and have a good time. Your muscles will be more durable and healthy than before.
Make sure you drink
The alcohol you get after sports will decrease your testosterone level and prevent your muscles from meeting the water requirement. Give your muscles time to meet the fluids they need by drinking plenty of water and avoiding alcohol. Caffeine is also a powerful water thrower. Therefore, controlling your caffeine intake before and after training increases your performance during training and reduces your pain after training.
You should read
Dehydration (fluid loss) guide (3)
The fed
Athletes generally need a regular life. When this order is not achieved, skipped meals and unmet carbohydrates, fat and protein will return to the athlete as muscle pain. To prevent this, feed at the latest within half an hour after the activity. Pay attention to the calories you lose and the protein you need. Meet your needs during the day.
You can use the calorie requirement calculation tool to calculate your calorie need and get the right amount of calories.
If you feel inadequate, I recommend you to read two important articles, namely pre-sport nutrition (4) and post-sport nutrition (5).
What methods do you use to relieve your muscle pain? Don’t forget to mention it in the comments.
