What if the aching muscles after a workout

Why sore muscles

During training with unusual stress and emphasis on the eccentric phase (muscle strain under load) damaged muscle fibers. Microtrauma cause inflammation, which reaches its peak after 24-72 hours, depending on the severity of the damage.

In addition, the muscles accumulate metabolic products. Because of this, there are swelling, heaviness and discomfort.

Here's what experts say about this:

Furthermore, circulation may be disturbed in damaged muscle. And it slows their recovery.

Get rid of Delayed muscle sorenessOr delayed onset muscle soreness, will not work. But it is possible to alleviate the symptoms or in part to prevent their occurrence.

How to get rid of pain in the muscles

1. Coffee and cherry juice

Researchers from the University of Georgia foundCaffeine Cuts Post-workout Pain By Nearly 50 Percent, Study FindsThat taking caffeine an hour before exercise with maximum effort reduces muscle pain by 48%, and pre-workout with a submaximal (75-85% of maximum) effort - by 26%. However, the study involved only women, not drank a lot of coffee in everyday life. Therefore we can not say for sure whether this method will help the coffee.

After a hard workout is better to drink cherry juice. according to a studyInfluence of tart cherry juice on indices of recovery following marathon running 2010, Cherry juice contains antioxidants, anthocyanins, which reduce inflammation and pain in the muscles after exercise.

But the most pros will have people who train in the evening, shortly before bedtime. The Cherry juice contains melatonin, which helps you to quickly fall asleep.

What to do

1. drink coffee before training if you do not coffee lover.
2. Drink cherry juice or cherry eat after a workout.

2. compression knitwear

Roman Petukhov, an expert brand CEP, said that to avoid the pain and reduce the recovery period is necessary to improve blood circulation. Then tissues get more oxygen and nutrients, and venous blood flow faster displays toxins and decomposition products.

Athletes use it for compression hosiery.

StudyCompression garments to prevent delayed onset muscle soreness in soccer players 2013 confirmed that the compression taytsy reduce muscle damage after exercise by 26.7%.

StudyEffect of compression garments on delayed-onset muscle soreness and blood inflammatory markers after eccentric exercise: a randomized controlled trial 2017 also showed the effectiveness of compression garments to relieve delayed onset muscle soreness. Compression sleeve provided rapid recovery of isometric strength and reduce pain in muscles.

What to do

1. Wear compression garments during exercise and after it.

3. Additives: BCAA and taurine

A study in 2010 showedBranched-chain amino acid supplementation before squat exercise and delayed-onset muscle sorenessThat reception of isoleucine, leucine and valine (100 mg per 1 kg body weight) before training significantly reduces muscle pain and weakness in 48 hours after training.

BCAA can help taurine, which has anti-inflammatory effects and reduces oxidative stress. In 2013, scientists discoveredAdditional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exerciseThat taking 2 g of taurine and 3.2 g BCAA three times a day for two weeks reduces inflammation after workouts. And this is evidenced not only feelings of athletes, but biochemical markers.

What to do

1. take BCAAs according to the manufacturer's recommendations or your coach.
2. Try to combine and BCAA taurine. But keep in mind that the effect will be visible for at least two weeks.

4. The cold or warmth

Athletes often take ice baths to reduce inflammation after exercise. However, scientific evidence does not support this method. StudyIce massage. Effects on exercise-induced muscle damage 2003 has shown that massage ice has no effect on post-workout muscle pain. A randomized trialIce-water immersion and delayed-onset muscle soreness: a randomised controlled trial 2007 found no positive effects from the ice bath.

In 2012, Canadian scientists have foundA COMPARISON OF TOPICAL MENTHOL TO ICE ON PAIN, EVOKED TETANIC AND VOLUNTARY FORCE DURING DELAYED ONSET MUSCLE SORENESSThat the analgesic cream with menthol cope with delayed onset muscle soreness is better than ice. Menthol is not off tissue, and acts on receptors, causing a feeling of cold and reduces muscle pain.

To facilitate the delayed onset muscle soreness is more suitable warm. Perhaps this is due to its ability to improve blood circulation.

To quickly deal with the post-exercise myalgia, it is necessary to restore blood flow in the muscles, which in turn will eliminate stagnant metabolic products.

Natalia Labzova doctor physical therapy and sports medicine

For the relief of pain in the muscles are well suited warming plasters and warm moist compresses. In 2013, the scientists compared theMoist Heat or Dry Heat for Delayed Onset Muscle Soreness warming the efficiency of dry patches ThermaCare (them stuck on 8 hours) and moist hot compress (set at 2 hours). And the dry and moist heat reduced the pain and helped maintain the strength and activity of the muscles after a workout.

You could also try a contrast shower. StudyWarm-up, stretching and massage diminish harmful effects of eccentric exercise 2008 has shown that it reduces pain after a workout.

What to do

1. Immediately after training or on arrival home, use a warming plaster or a wet compress.
2. When muscles ache, spread cream-analgesic menthol.
3. For the relief of pain take a contrast shower.

5. Massage and reeling roller

Relieve pain in muscles help massage. There is an old studyThe effects of athletic massage on delayed onset muscle soreness, creatine kinase, and neutrophil count: a preliminary report It showed that 30 minutes of massage in two hours after exercise reduce delayed muscle soreness, the amount of creatine kinase (enzyme, the level of which increases in response to injury) and cortisol.

The most effective ways to combat muscle pain: oral fluids, massage and sauna. You can use the manual massage. Not less effective lymphatic drainage massage is working on a low-frequency device for EMS-training.

Roman Malkov, a doctor of sports medicine, nutritionist

StudyThe effects of massage on delayed onset muscle soreness 2003 has shown that 20 minutes of massage within two hours after exercise significantly reduced muscle soreness 48 hours after the workout.

You can apply the massage rollers or balls with different embossed surface. They are mechanically affect the soft tissue, helping them to relax. As an option: you can use kinesiology tapes.

Natalia Labzova doctor physical therapy and sports medicine

StudyNeurodynamic mobilization and foam rolling improved delayed-onset muscle soreness in a healthy adult population: a randomized controlled clinical trial 2017 proved to favor the rolling massage video in two days after training. Study participants rolled quads for one minute, then rest 30 seconds and perform another four sets of minutes. As a result, pain decreased by 45%.

What to do

1. Roll out the painful muscles on the massage roller or by using a tennis ball. Review of each muscle at least two minutes. exercises are looking for in this article.
2. Go for regular or lymphatic drainage massage, or make it yourself.

6. Exercises of medium intensity

Delayed muscle pain usually occurs after unaccustomed exercise. If you do regular exercise and will increase the load gradually, the muscles do not get sick.

In the process of training the body adapts and learns to cope with free radicals by activating the work antioksidaznoy system (produce more enzymes).

Roman Malkov, a doctor of sports medicine, nutritionist

In addition, one should not completely rule out physical activity: moderate load will help reduce discomfort. StudyAcute effects of massage or active exercise in relieving muscle soreness: randomized controlled trial 2013 has shown that 10 minutes of exercise a elastic band reduce pain in the muscles as well as a massage. Light reduction exercise increases blood flow, which helps the body deal with inflammation faster.

So that the muscles do not hurt, it is necessary to do a hitch. StudyEffect of aerobic recovery intensity on delayed-onset muscle soreness and strength 2012 has shown that 20 minutes of moderate-intensity cardio immediately after exercise helps to reduce muscle pain.

What to do

1. Exercise regularly and increase the load gradually.
2. Complete body workout cardio lungs.
3. On the next day after a serious burden reduction perform training with 50% of the weights of workers or an elastic ribbon expanders.

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And how do you deal with delayed muscle pain? If there is a way more interesting "tolerate", share in the comments.