Muscle pain after exercise is relatively safe and goes away on its own without treatment. Pain may increase when you try to move in the pumped muscles or palpate them. To ease the condition, you can do a warm-up or repeat exercises that caused muscle pain, in the fresh air or in a ventilated room, reducing the intensity. Massage, stretching exercises, jogging and just rest will help reduce pain, but if this does not work, in some cases small doses of anti-inflammatory drugs are recommended in a short course of 1-2 days.
Among sports nutrition, we should mention beta-alanine, which is a muscle antioxidant with a good evidence base. Also, to reduce muscle pain after training, it is recommended to consume up to 1 g of ascorbic acid. and in extreme cases, NSAIDs (voltaren, ibuprofen, ketanov, etc.). A hot bath promotes vasodilation, so the elimination of lactic acid accelerates, and the pain subsides. To avoid the occurrence of pain, always perform a post-workout hitch for 10-20 minutes. It is advisable to take a hot bath immediately after training. Do not try to work with heavy weights if you have just started playing sports. Increase the load gradually, and at the same time attend training sessions systematically, without long breaks.
Preventing the appearance of muscle pain
The most optimal way to prevent muscle pain, which should be kept in mind by the trainer, is to gradually increase the load during training. Periodization of strength training also helps athletes avoid discomfort, muscle pain, and other negative consequences of training activities. In addition, the body is better prepared for work if the athlete performs a meaningful general warm-up. On the other hand, a superficial warm-up can easily lead to sprains and pain. It is strongly recommended to stretch after the end of the training session. After significant amounts of muscle contractions, which are typical for strength training, the size of the muscles decreases, and their length is restored only after a few hours of rest. Stretching for one to three minutes helps the muscles reach their normal length faster, which is optimal for the biochemical processes that occur at the level of muscle fibers. Stretching also eases muscle spasms.
Proper post-workout nutrition and an appropriate overall diet also have a beneficial effect in preventing muscle pain and recovery.
Athletes who are exposed to heavy loads during strength training require more protein and carbohydrates, and they may benefit from taking supplements such as specific amino acids . Poor nutrition can delay muscle recovery after exertion during exercise. Traditionally, massage is considered to reduce muscle pain, and it certainly reduces muscle tone (electrical activity of the muscles during rest) and helps to normalize blood flow and improve overall health.
There is one important aspect that coaches and athletes should always keep in mind: the best plan is to prevent muscle pain early. In this case, the optimal strategy is to follow the sequence when using eccentric abbreviations. It should be remembered that, by analogy with increasing the load, slowing down the eccentric phase increases the risk of damage to muscle fibers, so you should make a plan taking into account the above.