What is muscle soreness, why and when does it appear. How to quickly relieve pain with heat, rest, massage, exercise, medications, and supplements. Nutritional advice. DOMS is muscle pain that occurs after playing sports or strenuous exercise. This always happens during the period of getting used to the body of the sport. If the problem is not expressed clearly, then the training was carried out qualitatively, and everything will be solved by itself. But if significant discomfort appears, something needs to be done.
What is DOMS
Disease appears after a few hours or days after active strength training, Pilates, yoga, or any other physical activity. It can last from 3 to 7 days or more, passing very slowly. In this case, there is a feeling of aches and stiffness in the arms, legs, back, hips, depending on what took the blow.
With delayed pain syndrome, it is very often impossible to get out of bed in the morning after sports. A person feels overwhelmed and depressed, his body movements become slow and somehow compressed. In some cases, there may be a burning sensation in the kneecaps and elbow joints.
This condition is more serious than normal pain, as it is caused by abnormalities in the functioning of the body. It is far from always normal, even for a beginner athlete. Foreign doctors gave this phenomenon the name DOMS. It is not considered a disease and rarely requires treatment with pills, in most cases local effects (massage, exercise, etc.) are sufficient.
The main causes of severe muscle soreness
They can be both internal (various diseases) and external, for example, a banal damage to the ligaments. Muscle overstrain in this case is only a trigger mechanism for the problem. Pain occurs due to a combination of several adverse factors. Men and professional athletes are most susceptible to this.
To provoke a strong dizziness can:
- Improper nutrition … The reason may lie in low fluid intake, less than 1 liter per day, ignoring foods with vitamins A, C and E (carrots, butter, eggs, liver, tomatoes, herbs). Oftentimes, overuse of proteins also leads to pain.
- Active production of lactic acid in muscles … Its amount rises sharply when performing strength exercises and gusty movements. In this case, the acid-base balance in the body is disturbed and a burning sensation appears in the hands and feet. Lactate irritates muscle fibers, which causes pain.
- Muscle injury … These include sprains and partial tears, then a person can still do physical work, but this causes severe discomfort. In such a situation, myoglobin is released into the blood, which appears 2-3 days after training.
- Myofibril rupture … This problem occurs during resistance exercise, especially for novice bodybuilders. They serve for muscle contractions. Basically, short myofibrils are affected, and pain appears the next day. As the body gets used to power loads, they lengthen and become stronger.
Important! Similar pain can be caused by some diseases - typhus, influenza, SARS, arthritis, varicose veins, atherosclerosis. It has also been linked to impaired blood flow.
How to quickly get rid of soreness
To do this, you need to pay attention to nutrition, massage, exercise. Various nutritional supplements and gels should not be ignored. It is imperative to allow the body to recover after training, not to engage actively for at least 2-4 days before the pain passes. At this time, it is allowed to visit the gym, but power loads should definitely be excluded.
How to get rid of soreness with massage
You can do everything manually or use special devices. These include massage rolls, balls, cylinders. To make them glide easily over the body, they are made from 100% polypropylene. The best products are produced in Germany. With their help, you can massage absolutely any part of the body. The main task is to improve blood circulation and provide deep lymphatic drainage.
Self-massage instructions with additional elements:
- Rollerball … Sit on the floor and rest your palms on it. Place your feet on the roller so that the heel remains slightly in the air. Now roll it back and forth for 1-2 minutes. Next, massage the neck, palms, lower back and buttocks in the same way. It is enough to give each site 2-3 minutes.
- Ball … If it is very small, then remember it with your palms, rolling from one to the other. Next, walk them along the arms, from the neck to the toes, and then along the outside and inside of the legs, starting from the bottom and ending at the lower back. In the case of a large ball, rest your neck on it and make circular movements with it so that it rotates. Next, put the ball on the brick, and on it with your right foot. Move it back and forth for 30-60 seconds. Then repeat the same with the other leg. Then the same can be done with the lower back, buttocks and chest.
- Vacuum can … It is installed just above the level of the hips and moved to the cervical vertebra with sliding movements. Further, the same manipulations are carried out on the arms and legs. For greater effectiveness, before the massage, it is recommended to lubricate the skin with any essential oil or fatty cream. The duration of treatment for severe DOMS in this way is about a week.
- Bamboo sticks … They normalize blood circulation, which contributes to a faster passage of pain. To do this, essential rosemary oil is applied to the body, after which it is passed with a stick along the back from bottom to top and back 5-10 times. This option is not suitable for legs and arms. It cannot be chosen during pregnancy, acute infectious diseases and heart problems.
Note! Regular massage, without the use of various attributes, is also quite effective. It allows gentle pinching and stroking, circular movements, the main thing is to press lightly on the skin.
How to get rid of soreness after training with pills and ointments
In this case, the intake of anti-inflammatory drugs is complemented by the treatment of painful areas with ointments and gels. Do this 3-5 times a day, leaving the product until completely absorbed. The course of treatment should not last more than a week. This is usually sufficient to fix the problem. The purpose of these remedies is to relieve muscle spasm, improve blood circulation and eliminate inflammation.
Among the ointments against DOMS, they showed themselves well:
- Diclofenac … It is produced in tubes of 50 and 100 ml. This option is suitable for people over 12 years old. Single dose - from 2 to 4 g. With prolonged external use, side effects are possible - burning and redness at the site of exposure to the agent, disruption of the digestive system and central nervous system.
- Voltaren Emulgel 1% … The volume of the tube is 20 g. It is applied to clean skin, rubbing thoroughly, 3 times a day. Wash your hands before and after. There is a contraindication for use - individual sensitivity to the components of the ointment.
- Capsicam … It can be used only in the absence of violations of the integrity of the skin at the site of application. It has a warming effect, dilates blood vessels and normalizes blood circulation. The composition includes camphor, benzyl nicotinate, turpentine. The course of treatment is 7 days.
- Viprosal B … The ointment is available in tubes of 50 g and contains fir oil, glycerin, viper venom, paraffin, petroleum jelly, camphor and water. It should not be used if you are allergic to one of these ingredients. Such treatment is not allowed during pregnancy, diseases of the heart and blood vessels.
Ointments work much more effectively in combination with anti-inflammatory nonsteroidal drugs - Movalis, Dolaren and Pirokam. They are taken in 10-20 ml 1 time per day, the exact dosage is determined only by the doctor. Treatment continues for 7-10 days. Side effects may occur - blurred vision, drowsiness, loss of consciousness.
Important! You need to take pills inside only after consulting a doctor.
How to relieve soreness with warmth
Since lactic acid in large quantities poisons the body, it is necessary to remove the resulting toxins. For this, it is important to sweat well. This can be done only under the influence of heat. Therefore, it is worth taking a very warm bath or shower 2-3 times a day. It is undesirable to do this for longer than 20-30 minutes, otherwise it may become bad.
It is recommended to add any pain-blocking essential oils to the water for the soreness to go away faster. Esters of orange, rosemary, fir are especially helpful. It is impossible to resort to this method in case of heart problems (high blood pressure, arrhythmia, etc.).
A great option is to visit a sauna or bath. It is enough to do this at least once a day, but not at night. You need to steam for about an hour. At this time, it is best to take off all your clothes, you can stay in a swimsuit or underwear. But you should not wrap yourself in a towel, otherwise the effect will not be so bright.
How to get rid of dyspnea through nutrition
The main rule is to increase the amount of fluid consumed to 1.5-2 liters per day. Compotes and other drinks are not included here, we are talking about clean, non-carbonated water. Cool green tea is very useful, it quickly removes toxins, and lemon juice. Next, you should include in the menu foods rich in vitamins A, C and E.
List of things to eat:
- Animal products … These include eggs, liver, butter, cheese, whole milk, homemade cottage cheese.
- Vegetables … This includes carrots, cabbage and Peking cabbage, tomatoes, onions.
- Fruits … The most valuable are pears, apples, bananas, kiwis and lemons. All this is best absorbed in the morning on an empty stomach.
- A fish … The leaders here are salmon, pink salmon and chum salmon. Both their meat and caviar are very useful. To get the maximum benefit, it is advisable to consume all this in a salted form. Less than half of all nutrients remain in fried, stewed and baked fish.
- Cereals … We are talking about whole grains - oats, wheat, green buckwheat. The embryos and the juice from their sprouts are especially useful. Millet and semolina are by-products and are therefore unhealthy.
How to Reduce Dramatic Disease Through Rest
If the muscles are very sore, so that it is impossible to get out of bed, then it is necessary to let the body recover. At this time, try to walk as little as possible, do not burden the body with physical work and get enough sleep (rest at least 8 hours at night). Go to bed no later than 10:00 pm to fall asleep until midnight.
If the dyspnea is strong, sudden movements and carrying weights are not allowed. For discomfort in the legs, girls should give up heels and platform shoes. It should be as comfortable as possible, without squeezing the foot. It is very useful to devote at least 10 minutes a day to meditation. Proper breathing helps to calm the nerves and oxygenate the cells, which plays a huge role in the fight against muscle pain.
Technique of correct meditation:
- Lock up in your room or sit on the shore of a pond.
- Play any soft music, but don't make it loud.
- Sit on the floor or ground, bend your knees and spread them apart so that your feet touch.
- Place your hands on your knees with your palms facing the ceiling or sky.
- Close your eyes.
- Forget about all bad things, tune in to calmness.
- Watch your breathing for a few minutes and feel your chest expand.
- For a count of 1, take a deep breath and for a count of 3, release the air from your lungs.
- Repeat all 10-15 times, as a result the pain should decrease.
Note! It is best, of course, to be engaged in nature - oxygen will enter the cells more actively, which will speed up the solution of the problem.
How to relieve sore throat with dietary supplements
This method, of course, will not help to get rid of pain forever, it is used only to minimize them. Such supplements are especially necessary for novice athletes whose muscles are not yet accustomed to exertion. During the period of treatment for DOMS in this way, it is very important to drink at least 1.5 liters of water for better absorption.
Types of food additives and how to use them:
- Protein … It should be made on the basis of plant extracts (green tea, oatmeal, etc.) and whey protein. It should be taken every time after training and before meals. The additive is diluted in milk, juice or water. The proportions needed here are 200 ml of liquid for 2 tbsp. l. powder.
- Omega-3 … It is best if these amino acids come from red fish liver. The daily dose for adults is 0.25 g (women) and 0.40 g (men). The most effective capsules here are taken with water before meals. Treatment continues for 1-2 weeks.
- Creatine … It should not contain any dyes, flavors, preservatives. A quality product is odorless and tasteless. They use it diluted. 5 g of powder is added to 100 ml of water. This option is not suitable for breastfeeding mothers.
- Glutamine … It is praised for its ability to mitigate the effects of muscle breakdowns, which often provoke DOMS. It has also been shown to inhibit the release of lactic acid. The recommended daily portion is 15 g, divided by 3 times. The first reception should take place immediately after waking up, the second - around lunchtime, and the last before bedtime. It is necessary to consume glutamine no longer than two weeks, after which a break is taken for 1-2 months.
Important! You should not use dietary supplements if you are not looking to build muscle.
What exercise to do with a sore throat
If the pain is not very severe, then the load should not be completely excluded. A light warm-up in the morning will be of great benefit. It is best to do it immediately after waking up, when the muscles are still relaxed. It's a good idea to do this with quiet music. Enough and 20 minutes of classes. After that, you can safely take a contrast shower.
Effective Dramatic Exercises:
- Standing with your back straight, alternately raise your legs to your chest one at a time. Do 20 reps for a total of 20 reps.
- Stretch your arms along the sides of your body and alternately raise them above your head in a rhythm that suits you. Do 20 swings.
- Now it's the squat turn. Get down to the floor without sitting on it and keeping your hands in front of you, and then slowly get up, and so on 10 times.
- Further inclinations are performed. Spread your legs shoulder-width apart and bend back and forth. At this time, try not to lift your heels off the floor, and so on 15 times.
- We turn to the rotation of the pelvis. Move clockwise first, from left to right, and then back, repeating this 15 times.
Important! If you want to quickly get rid of the soreness, it is recommended to complete the exercise by stretching the muscles. Sit on the floor with your legs together and reach your toes with your hands. Stay in this position for as long as possible. But if you feel uncomfortable, stop.
How to get rid of muscle soreness on exercise machines
If you have the strength to visit the gym, then look into the cardio zone for at least 15 minutes. Here you will need a treadmill, ellipse, bike and rowing machine. It is enough to choose one option, but you can combine everything, proportionally distributing the maximum allowable time for classes.
Your job is to warm up your muscles and improve blood flow. At the same time, make sure that the movements are not sharp, but smooth. Therefore, any power loads will have to be excluded.
Working on an inversion table and a horizontal bar in gravity boots helps a lot. But keep in mind that in this case the head will be at the bottom, and this will increase the blood flow to it. As a result, dizziness may appear, especially with problems with the heart and blood vessels.
Important! Do not exercise if you feel noticeable discomfort, this can further aggravate the situation. How to get rid of soreness - watch the video:
Even if you are worried about a very strong DOMS, remember that you can always get rid of it quickly and painlessly. Choose the methods that are suitable for you, take into account our advice, and everything will definitely be great!
