Whether you worked out in the gym, played football with friends, did your homework or gardening, if the load was not familiar to you, the next day you will feel pain in overworked muscles. There are several reasons for this pain. These are microscopic injuries of muscle fibers and subsequent swelling of the injured areas, leading to compression of the nerve endings. In addition, lactic acid builds up in the muscles, causing pain. Several tricks can help you get rid of muscle pain.
Relax for a couple of days. The body needs time to cope with microtrauma. During this break, apply pressure to the sore muscles and apply ice. Just keep it for a short time so as not to catch a cold. The cold will ease the pain and prevent swelling. Do not "roll around" on the sofa at this time. There should be a load on the aching muscles, but it should be a gentle load. It will help flush lactic acid out of your muscles and provide blood flow.
To relieve muscle soreness, stand in a warm shower with a jet of water on sore muscles or take a hot bath. Try a contrast shower. A visit to the sauna will also bring relief. However, the hot tub and sauna should not be taken immediately after exercise (within 12 hours) and if you have signs of injury (swelling or swelling). Heat increases blood flow to the muscles that carry nutrients.
Massage the aching muscles. When massaging, pressing and massaging, the muscles will hurt, but you need to knead them, not paying attention to the pain. Use warming ointments when massaging. The massage will improve blood circulation in the muscles and oxygenate the muscle tissue.
Get enough protein. It is essential for the repair and growth of muscle fibers.
Drink as much water as possible. Dehydration leads to muscle inflammation.
Eat foods rich in polyunsaturated fatty acids such as fish, avocados, and nuts. They will help neutralize active radicals and reduce inflammation.
Take pain relievers for very severe pain. Non-steroidal anti-inflammatory drugs show good results. They will reduce pain and have anti-inflammatory effects.
To prevent the onset of pain, remember the correct dosage of physical activity. Don't overload your muscles right away. The load should gradually increase with each workout. Warm up your muscles before starting a workout, after warming up and doing the main load, do stretching.
If muscle pain does not pass for more than a week in the absence of intense physical activity, be sure to consult a doctor.