If you lead an active lifestyle, you probably know such a thing as krepatura. This condition, accompanied by muscle pain, and in some cases an increase in body temperature up to +37 degrees, usually occurs on the second day or a day after training in the gym or running. Many athletes say that such discomfort – this is the norm, as it indicates that the efforts were not in vain.
But what to do if the legs are wadded, and it is impossible to move up the stairs? It is impossible to completely get rid of this condition, since it goes away on its own in a few days. But it is still possible to facilitate its course with the help of some tricks, which – The online publication estet-portal.com will tell you.
The biological nature of krepatura: where does muscle pain come from
Krepatura or delayed muscle pain syndrome – This is not a disease, but a normal condition. It is believed that the main cause of muscle pain – This is lactic acid, which is formed and accumulates in the tissues after vigorous exercise. This breakdown product "acidifies" environment and causes discomfort.
Otto Meyerhoff, Nobel laureate in physiology or medicine, was the first to put forward the theory of lactic acid. When conducting a study with frogs, a German biochemist found that after electrical stimulation, lactic acid appeared in the muscles. But additional laboratory studies have proposed a new theory of the appearance of krepatura, which today is considered more correct. According to her, an unpleasant symptom appears as a result of damage to muscle fibers.
Pain in muscles after active physical activity – this is a consequence of massive microtrauma of muscle fibers and the subsequent inflammatory process.
Why do muscles get injured? This is due to the fact that the myofibrils that make up the fibers of muscle tissue are different in length. And when a person exercises to build muscle mass, short myofibrils break. During recovery, their length increases, and they themselves thicken, as a result of which muscle mass grows.
When the load on the muscles increases quite sharply or the athlete does unusual exercises, many short myofibrils break, as a result of which the body turns on a protective reaction in the form of activation of immune cells, which is accompanied by an inflammatory process. Thus, the inflammatory process begins.
Krepatura does not always indicate that the training went well or badly. It often occurs after a change in load or another type of training. Also, muscle discomfort often occurs after a break in class due to illness, vacation or business trip.
Muscle pain disappears within 5 days. But if you want to get rid of it as soon as possible, use a few effective recommendations.
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Aerobics, running and other physical activities
Many people believe that after an active load it is necessary to lie down on the bed and lie down for several days. But this is the wrong decision. Professional trainers and doctors recommend making your body work to relieve discomfort! It sounds strange, but the relief will not keep you waiting long: blood circulation will improve, the muscles will be cleansed of toxins, and the muscle fibers will be restored.
A light outdoor jog, aerobics, or a half-hour exercise will be enough to make you feel much better.
Yoga: relaxation for muscle strengthening
Yoga is practiced all over the world. It is practiced by those who want to improve their posture, become flexible and find harmony with themselves and the world around them. But you can see the fact that not only ordinary people go to yoga, but also professional athletes. After all, doing this practice restores and strengthens muscles, and also relieves pain during krepatura. But experts recommend attending yoga no earlier than 3 hours after exercise. Otherwise, instead of benefit, you can get significant harm.
Self-massage – great alternative to massager or massage therapist
Massage is also great for reducing inflammation. But not every person has a free minute to go to a professional massage therapist. And modern massagers are not cheap. But there is no need to be upset, because you can get relaxation and pleasure with your own hands. It will be enough to make light stroking movements in the area of the affected muscles and the pain will subside. To do this, sit comfortably on the mat and massage the limbs, starting with the fingers and moving to the armpit. The legs should be massaged in the direction from the feet to the inguinal region. And as for the abdominal muscles, they are massaged clockwise from the right half up, horizontally and down the left half.
Water treatments: contrast shower, hot bath, sauna
Nothing so restores strength after a hard workout as a contrast shower. Cold water will relieve pain symptoms and fill you with energy. High temperatures also have a positive effect on the body, exhausted by increased training. Taking a hot bath with sea salt and pine essential oils, or visiting a sauna, blood vessels dilate, toxins are removed, and muscle microtraumas heal faster. You can also apply cold compresses to the affected areas.
It is advisable to combine all of the above activities with a special diet that includes foods with vitamins A, C and E. Also, do not forget about fluids. It should be drunk at least 2– 3 liters per day. Good mineral water and freshly squeezed juice are suitable as a liquid.
We hope that all these recommendations will help you forget about muscle pain, and fill your body with strength and energy.
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