It is no secret that physical activity has a positive effect on improving the condition, allows you to keep a slim figure and is good for your health. However, regardless of whether you are a professional athlete or you exercise for your own pleasure in the privacy of your home – you have certainly missed training more than once, because fatigue was manifested by muscle pain, which is commonly considered soreness.
What are sourdoughs?
Muscle sores it is actually a delayed muscle pain syndrome, which usually occurs approximately 24 hours after the end of physical exertion and usually disappears after 2-3 days. Soreness is caused by microtrauma on the surfaces of the fibers of trained muscles and harmless inflammatory cells, whose task is to remove damaged tissues from the body. Thanks to such cleansing, there is room for “tired” muscles to be rebuilt. Muscle sores enhance muscle regeneration, stimulating them to gain mass. They increase their blood supply and innervation. As a result, they become stronger and are better prepared for the next effort, which means that, contrary to appearances, the pains caused by physical activity have a positive effect.
Despite this information, the myth that soreness it is the result of the build-up of lactic acid in the muscles. And although the substance does accumulate there over time exercise, it is worth knowing that from there it is transported to the liver, where it turns into glucose. It becomes energy and “fuel” for the body without causing discomfort.
Sourdoughs – how to avoid them?
You should prepare yourself properly for each training session. If you are a beginner, do not go into deep water. Warm up your body. Do simple things for about 5 minutes exercisese.g. circling the shoulders and hips, jumping jacks, bends, jogging in place, and only then move on to the proper training. Grade the difficulty level exercisegetting used to it that way muscles to increasing effort. Avoid dehydration – drink adequate fluids on a daily basis. It will be most advantageous to drink mineral water. Also, when you finish your workout, don’t go to rest right away. Use with exercise relaxation and take care of those parts that have been exercised the most intensively. For example: if you focused on training your legs the most on a given day, take a moment to stretch them. In this way soreness in your legs will not be scary.
Sourdoughs – treatment
While it’s not a disease, it’s worth knowing a few useful ones ways and know how to deal with post-workout pains when they get worse.
React warmth – staying in a sauna or a hot bath will improve blood circulation, oxygenate the body and relax tense muscles. However, this method will work when you use it not immediately after training – when the body is warmed up, and only for the next day. Give yourself time to rest. Otherwise, you can only harm yourself, risking weakening yourself. A shower can also be a solution. Sprinkling the sore spot with cold and sometimes very warm (not hot) water will act as a light massage.
Practiced the day before the party muscleif you feel pain you shouldn’t exert more pressure, but if you want to move, decide to continue your training. This time, let it be gentle, e.g. 20 minutes of light jogging or a few lengths in the pool. You will feel relaxed again and you will relieve all of them muscles.
In extreme cases, when the pain persists for a long time, it makes it difficult to move normally and perform everyday activities, a tablet or an ointment may come in handy. soreness. Such products can be purchased at any pharmacy without a prescription. Most often, they are popular painkillers and anti-inflammatory drugs with the addition of ibuprofen, but special care should be taken to ensure that they are non-steroidal. You should read it carefully flyer and follow the recommendations contained therein.
However, it is worth remembering that sometimes the simplest, natural ways work best and are most beneficial. Sleep is the cure for most ailments. During sleep, the most cells are multiplied, and this is a great time to do so regeneration after training.