Find out what causes the onset of muscle soreness and how to deal with muscle congestion. We will tell you the most popular ways of professional athletes. Many people at some point realize that it is time to go in for sports and put their body in order. Some people train in the gym, while others prefer a home environment. However, the location of the classes does not matter, because any moderate physical activity contributes to better health. In addition, they promote the synthesis of endorphins and improve mood.
However, the joy the day after training can be replaced by pain in the muscles. Depending on the intensity of your workout, it can be difficult to even get out of bed. This condition is usually called dizziness or muscle clogging. Most often, this phenomenon is encountered by athletes who use excessive loads, or who do not exercise regularly. In principle, this is a normal state and no one should be blamed for it. Today you will learn how to get rid of muscle congestion.
Causes of muscle soreness
Do not think that pain in the muscles after training can appear only in novice athletes. Even an experienced athlete after a high-intensity exercise is faced with this phenomenon. The main reason for its appearance is microdamage to muscle fibers, which are then healed by the body, and as a result you gain weight.
It is very important to give your body rest, because growth is observed precisely at this time. Of course, there are other reasons for the onset of DOMS. If you look at the problem from the point of view of biochemistry, then muscles are clogged due to:
- a large amount of lactic acid;
- slowing blood flow due to muscle tissue contraction.
There are several symptoms that can be used to diagnose the presence of DOMS:
- a feeling of "cottoniness" appears in the muscles;
- the muscles have increased in size and, as it were, swollen;
- convulsions appear.
How to get rid of muscle congestion - methods?
Let's take a look at the main ways to fix this problem.
Water procedures
After a hot bath, the soreness decreases or even disappears altogether. For best results, we recommend adding sea salt to the water. When the muscles are in hot water, they relax and blood flow increases. The result is rapid utilization of lactic acid. If you have done a high-intensity workout, then this method should be considered the most effective and affordable. You can also visit the bathhouse (sauna), but not everyone can do this after each workout. Take a contrast shower as soon as you feel the first symptoms of DOMS. Many professional athletes use this method. You can choose the most suitable water treatment for yourself or combine them.
Massage
An excellent way to relieve tension from muscles, which also allows you to improve their tone, eliminate the feeling of discomfort and relax. Of course, a lot here also depends on the skill of the masseur. In addition to all the benefits of massage we have noted, one should also remember about the normalization of blood flow, which thereby accelerates the utilization of lactate.
Stretching
If you want to know how to get rid of the congested muscles, then do not forget about stretching. You will notice positive results almost immediately. However, you should prepare yourself for the difficult first minutes. But after about a quarter of an hour, the muscles will begin to relax and the sore throat will recede.
Follow-up classes
Often, novice athletes are sure that they can continue training only after the feeling of clogged muscles disappears. If the pain is very severe, then it is worth doing. In addition, you should consult a doctor, because excessive pain can signal an injury.
If the pain is tolerable, then it is better to continue training in the same mode. If classes are irregular, then the situation will only get worse. Be sure to warm up before the main part of the training in order to warm up the muscles and increase blood flow in them. Remember that lactic acid is utilized by the blood and this is a great reason to keep exercising.
If you wanted to know how to get rid of muscle congestion and acted in accordance with our recommendation, then you probably noticed a decrease in pain sensations. Most often, muscle clogging is felt for two to three days, although it can drag on for a couple of weeks. If you skip workouts all this time, then after the next lesson the situation will repeat itself.
Nutrition
It has long been known that nutrition has a profound effect on human health. Even the healers of Ancient Greece noted this relationship. Our body needs all macro and micronutrients. If carbohydrates supply energy, then protein compounds perform a plastic function, because it is from them that all our tissues are created. Today you can often hear that in order to fight obesity it is necessary to give up the use of fats.
However, this cannot be done, because this nutrient is used by the body to synthesize sex hormones. You are well aware of the importance of testosterone for athletes. Another thing is that you need to consume only healthy fats and limit their amount in your diet. Micronutrients, which many people forget, are also important for health.
Recreation
When we talk about rest, we primarily mean sleep. Rest is one of the main conditions for progress in sports. For muscles to grow, they must recover. The most active regenerative processes occur just during sleep.
Psycho-emotional state
Agree that it is quite difficult to maintain a good mood with muscle pains. However, you should try. Scientists have proven that a positive psychoemotional attitude helps not only to quickly eliminate muscle soreness, but also increases the effectiveness of training.
If a beginner athlete does everything correctly (we are talking about observing the technique of performing movements), then he quickly discovers muscles that he did not even know existed. You should remember that DOMS is one of the components of the training process, and every athlete goes through it, and more than once. When the body adapts to new living conditions, then you will no longer be interested in the question of how to get rid of clogged muscles.
We have already said that you should not skip classes if you have a dyspnea. Let's talk about what to do before and after training to reduce pain.
Before the start of the lesson
- Be sure to do a five-minute warm-up.
- You should eat about an hour before starting your workout.
- Wear leg warmers made of natural wool on your ankles during training.
- Thirty minutes before the start of the workout, if financially available, take a serving of amines.
After the training
- Take a warm shower.
- A woolen scarf or heating pad (warm) should be placed on the affected part of the body.
- If you experience seizures, stand on the Kuznetsov iplikator.
- Self-massage the muscles.
- Don't forget about stretching.
- Charge daily.
Among all the power movements, the greatest risk from the point of view of the appearance of dyspnea are:
- deadlift - back muscles;
- squats - quadriceps;
- push-ups - chest muscles and triceps.
If you want to know how to get rid of clogged muscles, then first of all you should not be afraid of this phenomenon. So the body signals to you that you used a strong load for which it was not ready. The only exception is strong pain, if you are not a beginner or have not resumed classes after a long pause. In these situations, the muscles are more likely to clog.
Of course, there is nothing pleasant about DOMS, because it can significantly limit your possibilities in everyday life. For example, if the chest muscles are clogged, then the athlete is often unable to simply spread his arms to the sides. Also, a few words should be said about vitamins that will help you get rid of the soreness faster. First of all, we are talking about vitamins E, C and A.
If these substances are present in your diet in small quantities, then you should start taking the appropriate pharmacy supplements. Among them, we note:
- Apitons P - in addition to a large amount of vitamins, the product contains bioflavonoids, royal jelly and bee pollen.
- Elton P - in addition to vitamins and bee pollen, contains eleutherococcus extract.
- Leveton Forte - combines vitamins, leuzea root extract, bee pollen and amine complex.
Clogged muscles do not indicate their growth
Everyone knows the statement of many pro-builders that there is no growth without pain. However, recent research in this area suggests otherwise. Surely the truth is somewhere nearby, as always. Of course, pain in the muscles is evidence of damage to the fibers of muscle tissue. We all know that it is impossible to progress without this.
However, among the main factors for activating muscle growth processes, there is no mention of mandatory pain. This requires metabolic stress and fiber microtrauma. This is the only way you will grow, but it is important to remember one more condition - each next workout should be a little harder than the previous one.
Also, keep in mind that regular, excessive stress can lead to overtraining. In such a situation, the work of the nervous system is disrupted (it takes the most time to restore it), and anabolic reactions also slow down or even stop.
All this suggests that you do not need to measure the quality of your studies by the presence of pain. When you are fully committed to the exercise technique, working hard and not skimming, but no pain, then the workout will definitely be productive.
In order not to wonder how to get rid of clogged muscles, it is better not to bring it up to this. To do this, we recommend using a few tips:
- Regularly, but gradually increase the load (training intensity and working weight).
- Always adhere to the requirements of the exercise technique. The more weights you use, the higher your risk of injury.
- The first set should be warm-up and performed with an empty bar or minimum weight with a lot of repetitions.
- You need to learn to hear the voice of your body, because it will always tell you what you are doing wrong.
- Follow your drinking regime to prevent oxygen starvation of the muscles, blood clotting, and sore throat. Unfortunately, beginners do not always drink enough water throughout the day.
If everything is bad, and you are experiencing severe pain, then most likely you cannot do without anti-inflammatory medications.
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