Very often, after active physical exertion, the muscles begin to ache. This muscle pain is called " It is experienced by all exercising people, not just beginners.. How to get rid of this pain?

To begin with, it is important to know that DOMS is not dangerous, it indicates that the muscles are adapting to the new load.. And to get rid of the pain, you should start with proper nutrition..

So what exactly will help get rid of pain?

Proper nutrition.

After intense workouts, muscles need protein and carbohydrates: thanks to proteins, amino acids are produced, which are necessary for healing, and carbohydrates provide glycogen. Protein can be obtained from chicken, fish, soy, turkey and egg whites - the most concentrated sources of protein.

Drinking plenty of fluids.

Water balance support. Drinking plenty of fluids is necessary, you should drink at least two liters a day.. Dehydration Leads to Muscle Fatigue. In addition, water helps to flush out toxins from the body..

Recovery training.

Performing light aerobic exercise. It helps relieve painful muscle stiffness and increases blood flow, which in turn provides oxygen and nutrients to the muscles..

Relaxing massage.

An effective way to relieve pain is a relaxing massage. It also promotes better blood circulation in muscles, relieves stiffness and muscle tension.

Rest from intense exercise Give your body time to recover. It is enough just to avoid intense physical activity, and after a few days the pain will go away on its own, without special treatment..

Compress Cold compress will help relieve pain and discomfort. Such a compress will be most effective on the first day after exercise.. Apply a compress for 15-20 minutes every 5-6 hours.

Warm compress dilates blood vessels and brings relief. Bath, shower, heating pads, warming cream will be effective.. You can warm up muscles for 20-30 minutes 1-3 times a day.

Alternating heat and cold.

In this case, cold will reduce inflammation and heat will increase blood circulation.. You can alternately apply an ice pack (for 10 minutes) and a heating pad (for 20 minutes). A contrast shower is also effective: alternating 40-60 seconds of cold water and 1-2 minutes of warm water.

Medication It is often advised to take aspirin or ibuprofen in case of muscle pain. However, taking these drugs will only temporarily relieve pain, but will not speed up healing.. And in the case of frequent use, it can slow down recovery.

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It is always easier to prevent discomfort and pain than to treat them.. Dropsy usually occurs after such a load, to which the muscles are not yet accustomed and not ready. From this follows the main method of prevention - a gradual increase in the load so that the muscles can adapt to new exercises.. Warm up is also very important.. Not only will it reduce the risk of injury, but it will also increase blood flow to working muscles..

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