Sports enthusiasts know firsthand about clogged muscles. Obvious signs appear one day after training. As a result of excessive sports activities, you feel unwell, and in your arms and legs - a clear fetter. Only one thought revolves in my thoughts: "He scored a muscle, what should I do?"
Causes of muscle clogging
Some sports enthusiasts believe that clogged muscles are the result of fruitful sports, and most likely, the ailment will pass on its own. But it is not so. During exercise, muscle buildup occurs. And if sports are long, then the muscle fibers do not have time to be saturated with oxygen. As a result, lactic acid is formed.
Restless athletes often do not pay attention to clogged muscles and continue to train normally. Perseverance in sports, of course, is good, but in this case, rupture of muscle tissue is inevitable. Signs of krepature are the following:
- Blood accumulates in the legs and arms in large volumes.
- Microcracks and microcracks.
- Muscle swelling due to the formation of lactic acid.
Prevent muscle clogging
You can protect yourself from an undesirable problem associated with muscle clogging. You must remember the rules for preparing your body for training:
- Stock up in pharmacies or specialty sports nutrition stores with vitamin complexes or amino acids. Their choice is great enough.
- Get woolen leggings. Put them on directly during training.
- Five-minute warm-up. You can include a small complex, which includes running, walking, squats, stretching. Mandatory emphasis on exercises for rotation of the joints.
- Eating no later than 30 minutes before sports loads.
Actions after sports sections
Adhering to the following points, athletes will not be confronted with the question “What to do when muscles are clogged?”.
- After classes take a warm shower. A great option would be a sauna, but not earlier than 20 minutes after the workout.
- Put wool on your muscles or a warm heating pad.
- The Kuznetsov applicator is just right for you. It is necessary to stand on it for several minutes.
- Massage the clogged muscles of the legs and arms. Use your fingertips to walk along the affected area so that the blood starts to circulate again.
- Stretching the muscles of the chest does not hurt: first, set the arms perpendicular to the body and take 5-7 breaths, then parallel to the same number of breaths, and then up and to the side.
- Stretching the spinal muscles: leaning forward (slightly springing), then fully straightening. Repeat the exercise several times.
- Stretching the leg muscles. With your legs wide apart, do squats on one limb or the other.
- After training, a cocktail based on carbohydrates and proteins is useful. Most often they are purchased in the departments of sports nutrition.
- In parallel with exercise, it is advisable to eat fruit.
- With severe pain, ointments, gels, creams are used. Best if done by a doctor.
Pain Relief Exercises
How to hammer muscles correctly? This question is most likely relevant in the field of bodybuilding. So that they really pumped up, you must first make several approaches (3-5), repeating each 8-12 times. It is desirable to pump muscle tissue on free weights, and it will be necessary to give it a shape on simulators. Keep in mind that over-inflating will cause serious damage.
A few exercises will help defeat the ailment:
- To stand up straight, raise the right leg and wiggle on the weight left and right, back and forth. Do the same with the left foot.
- In the upright position, get the buttocks with the heel alternately with either the right or the left foot.
- Sit on a chair - put your legs straight, feet - on the floor. Without lifting your heels, pull on the socks of the right, left foot for a long time. Similar exercises will be useful for prevention.
Effective recipes
Essential oils will help relax and relieve intense stress. You can buy them at the pharmacy. They are inexpensive. The method is simple: pour warm water into the bathroom, add a few drops of any oil and plunge into the contents for 20 minutes. Having done the procedure for several days in a row, you can forget about muscle pain.
The alternation of massage bathtubs will be effective, but it is advisable to carry it out in the massage therapist’s office so as not to aggravate the pain by pressing it incorrectly. In this case, you must rely on a professional specialist.
Medication for muscle recovery
Not all athletes believe in folk remedies, therefore medication is important for them. "Finalgon" is an ointment that reduces pain in joints and muscles, at the same time eliminates the anti-inflammatory process. Within 10 days, the drug is rubbed onto the affected area 2-3 times a day and tied with a woolen cloth.
The athlete’s first-aid kit must have ibuprofen, aspirin, naproxen. But it should be remembered that aspirin is prohibited to people under the age of 18. Self-treatment is undesirable - it is better to seek help from specialists.
Muscles that are clogged once and have undergone proper treatment will recover much faster in subsequent workouts at the same load, as a protective effect will develop. If the pain is tolerable, then you can continue to play sports, but with less stress. With severe ailments, it is better to abandon training for several days or even weeks until the body is completely restored.
To relieve muscle pain, minerals and special vitamin complexes are taken: Apitonus P, Elton P, Leveton Forte. Plus, lead a healthy lifestyle.