This is an automatically translated article.
Muscle aches and pains are a state that everyone has to go through when they first exercise at the gym. This is also the reason why many people stop exercising after only a few sessions. In fact, if you know how to reduce muscle pain when exercising, you will easily maintain a regular exercise regimen to improve health and quickly improve your physique.
1. Why does muscle pain occur when exercising?
Excessive exercise will cause muscle pain. This condition is also known as delayed-onset myalgia. Some common causes of muscle pain during exercise include:
Muscle strain Pain from excessive muscle tension associated with exercise is quite common, usually appearing after 1 or 2 days of exercise with high intensity. It is caused by damage to the small muscle fibers that are bent, twisted, and torn in the muscles when they are overworked.
At the first gym session, the body reacts suddenly due to increased activity, causing bones and joints and muscles to expand, causing pain. Usually, this muscle soreness lasts for about 72 hours, after which they will lessen the pain depending on the condition of each person.
Practice wrong technique Exercising in the gym with incorrect technique or overexertion is also a cause of muscle pain. With the mentality of wanting to do heavy exercises right away to quickly tone the body, many people suffer from muscle pain.
2. Muscle pain when exercising is worrying?
Having muscle pain after exercising is also a pretty good sign to know that the muscles are really ready to move and develop, so we don't need to worry too much.
Therefore, after exercising, if you encounter pain, you should continue, just reduce the intensity and duration of the exercise, limit the performance of difficult movements, when the body is stable, gradually like In doubt, gradually increase the level of exercise.
If the pain is too much to bear, you can stop the intense exercise, this is necessary for the muscles to rest and gradually recover. Then, gradually practice again with moderate exercise so that the body gradually adapts.
Để giảm đau cơ khi tập gym, bạn nên bổ sung nước đầy đủ, khởi động trước khi tập và có chế độ dinh dưỡng hợp lý.
3. How to reduce muscle pain when exercising?
In the first 72 hours after exercising, the body will be sore, numb, difficult to exercise, so please do some of the ways below to reduce this situation.
Add water Water is very important, especially when exercising or exercising a lot. If the body lacks water, it will lead to temperature disturbances, adversely affecting muscles and nerves.
So drinking enough water is the simplest and most effective method of reducing muscle pain when exercising. Water helps to eliminate toxins outside, relax bones, but only drink filtered water, do not use soft drinks or carbonated drink products to avoid affecting the results of exercise.
Soak the body in warm water After a workout, soaking in warm water will help the body relax, blood circulation. It is recommended to soak in warm water every evening after a workout, maybe add a little salt. This is a simple and effective solution to reduce muscle pain after exercising.
Regular body massage After each gym session, it is recommended to spend about 10 minutes massaging the muscles to avoid sudden muscle tension, affecting the training time later.
Apply ice to relieve pain Ice helps slow blood circulation, relieve pain and fatigue quickly and effectively. This method is very suitable when the joints are swollen or burning after the gym. To apply, use a thin towel to wrap a few ice cubes and apply it to the painful area for about 10 minutes, the pain will be reduced significantly.
Warm-up before going to the gym A gentle warm-up before going to the gym is a very important step to help the body get used to the intensity of the exercise, the muscles are expanded slowly, reducing the risk of sports injuries.
It is recommended to warm up carefully at 10 minutes before starting to exercise for the best results and reduce muscle pain after the training process is over.
Reduce intensity and time of exercise Too much and too much exercise is also one of the causes of muscle pain when exercising. In the first few days, exercise intensity should be moderate and short in duration. In particular, perform gentle exercises and increase the difficulty so that the muscles are gradually adapted.
In addition, you should also have a suitable exercise plan, avoid spending too much time in the gym, because it will make the body tired, the muscles do not have time to recover and develop.
Eat pineapple after gym According to research, pineapple contains enzyme bromelain with anti-inflammatory effect. Therefore, eating or drinking pineapple juice is also a way to help reduce muscle pain when exercising.
In addition, you can also refer to and choose additional drugs containing bromelain if necessary.
In short, muscle pain after gym is common and unavoidable, but you can apply the above methods to reduce muscle pain, thereby maintaining a regular exercise program.
