When you just start sports, take a break for a while, or try new exercises, you may experience muscle pain for a few days. Although this is natural and common, there are various measures you can take to prevent muscle pain and reduce its effects.
How about taking a look at why and how muscle pain is before what you need to do so that muscle pain does not turn you off from sports and does not interfere with your daily activities? In this article, we’ve put together everything you need to know about muscle soreness after exercise!
What Causes Muscle Pain After Sports?
When you start a new exercise routine or change your routine; when you increase the duration and intensity of your regular exercise movements; Delayed onset muscle soreness (DOMS) may occur when you resume exercise after taking a break from exercise for a while.
This condition, also called immaturity among the people, is experienced as a result of microscopic damages in muscle fibers after physical activity.
DOMS is not just for amateur athletes; It can also affect those who have been playing sports professionally for a long time. No need to worry, your muscles get used to physical activity over time, so in other words, the pain may decrease and disappear over time.
Among the causes of muscle pain after sports, there is also muscle fatigue besides DOMS. The factor that plays a role in muscle fatigue, which should not be confused with DOMS, is lactic acid. The build-up of residual lactic acid and the weakening of energy stores can cause a feeling of discomfort that lasts 1-2 hours or longer.
The factors that can cause muscle pain and fatigue can be listed as follows:
- Just starting sports: These pains may last 2-3 days on average because the body is raw, but will decrease as you continue to exercise.
- Adding new movements or weight to the training program: Pain may occur because the muscles are loaded more than they are used to.
- Ignoring stretching and cooling movements: Dynamic stretching movements and cooling movements after exercise should be done in order for the muscles to prepare themselves for physical activity.
- Not paying attention to breathing during exercise: Not paying attention to points specific to each movement, such as when to inhale and exhale, can cause muscle pain.
What You Can Do to Prevent Muscle Aches after Sports
With what you do before and during sports, it is possible to prevent problems such as leg pain after sports or abdominal pain after sports and to reduce the pain after sports. Let’s see what you can do together:
- One of the most effective measures you can take to avoid muscle soreness after exercise is to start your new exercise routine gradually.
- Incorporating dynamic stretching movements that will accelerate the heartbeat, increase your flexibility, and improve blood flow before exercise as a part of your program,
- Consuming drinks containing caffeine, such as a mug of coffee, before starting sports,
- Drinking plenty of water before, during and after physical activity
- You can reduce your chances of experiencing muscle soreness after training in many ways, such as adding cool-down exercises that prevent lactic acid accumulation into your routine, trying aerobic movements and walking at a low pace.
What Is Good For Muscle Pain After Sports?
muscle soreness after training; DOMS, or muscle fatigue, can interfere with your daily activities, making even the simplest physical activities painful. When faced with such situations, the suggestions below can help relieve muscle pain. If you experience muscle pain that does not go away in a week or more, you should consult a specialist doctor.
- At the beginning of muscle pain solutions is to allow your body to rest. You should continue your intense workouts gradually, taking a break for a few days.
- You can reduce muscle pain by applying heat to areas that are likely to hurt right after sports. For example, you can keep the area warm with warm towels or heating bands, or you can relax your whole body by taking a warm shower.
- You can relax your muscles and joints with cold therapy after the application of heat. Ice pack, cold gel compress, etc. You can apply cold with the products. Let us remind you that you should not put ice directly on your skin.
- One of the most useful methods of relieving muscle pain is massage. Thanks to massage, DOMS pain will decrease and muscle performance can also improve. Who does not want to relax with a massage that will regulate blood flow and relieve tension in the muscles!
- Muscle relaxant creams and medications can also help you relax, but you should definitely apply to such methods after getting the approval of a doctor.
- There are studies showing that consuming anti-inflammatory foods such as pineapple, ginger, and cherry has a positive effect on muscle pain. You can try adding them to your diet.
“Is it okay to do sports when there is muscle pain?” You may think that, but by doing exercises that will not tire your muscles too much, you can ensure that muscle pains are relieved and relieved in a shorter time.
You can follow our suggestions about muscle pain to avoid discomfort after sports. One of the sine qua non of a comfortable and efficient training is to use the right sports equipment. You can find everything you need in many branches of sports, from running to swimming , at Yalı Spor . Visit Yalı Spor now and start enjoying sports with the right equipment!
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