How the Pain Relieves, Pregnancy After Sport
Hamness pain usually occurs between the first 24 and 72 hours after the exercise. Muscles during training, lactic
Hamness pain usually occurs between the first 24 and 72 hours after the exercise. During training, muscles remain deprived of oxygen, causing lactic acid formation, and the resulting lactic acid is trapped in the muscle, exceeding the amount of blood circulation. Accumulation of lactic acid in the muscles causes pain. Lactic acid reduces the pH of the medium and delays the muscles that are worn out due to exercise to recover. Similarly, in intensive training, the muscles are subjected to physical pressure and begin to ache in response. During this reaction of the muscles to grow, small muscle tears occur. Pregnancy pains, called “DOMS gelen, which means delayed onset muscle pain, completely disappear after the body adapts to training. We discussed in this article how the pain goes away and what can be done to prevent pain.
What Can Be Done to Prevent Hamness Pain?
One of the most important reasons for experiencing painfulness is the lack of warm-up movements before starting the exercise and stretching movements after finishing the exercise. Before starting the training, the body should be prepared for training by performing a few minutes of jogging, walking or culture. At the end of the training, light aerobic movements, a light walking program or stretching movements can minimize the risk of injury and disability. Sudden changes in the training program can cause pain in the pregnancy. It is important to choose the movements that are appropriate to the physical structure of the person and to make changes to the training program by the expert sports instructor. Attention should be paid to breaks between sets and to breathe regularly. In order to recover the damaged muscles during the exercise, high protein foods should be consumed and enough water should be consumed before training.
How Does Pain Relieve Pain?
Pain should not be confused with pain caused by injury. If the muscle pain does not disappear in the first 24 hours and 72 hours and there are restrictions on movement, a specialist should be consulted. Pain after training is temporary and exercise should not be discontinued due to pain.
Do Light Exercises
Activities to accelerate blood circulation may be performed to ensure the distribution of lactic acid accumulated in the muscles. In the first few days, short walks and cycling can be done to improve blood circulation. Training programs that are determined without straining the muscles can be changed to lighter weights or less repetitions.
Get Massage
Massage is one of the most effective methods of dissolving lactic acid accumulated in the muscles. It facilitates the transport of lactic acid accumulated in the muscles to the liver by accelerating blood flow and has both psychologically and physiologically relaxing effects. In addition, the salt bath after the massage is often used for the treatment of hamness pains.
Apply Cold Hot Compress
Cold and hot compresses applied to muscles suffering from the pain of fasting, accelerate blood flow and provide the distribution of lactic acid. However, it is important not to apply it on bare skin. By using a towel or a thin piece of cloth, a hot and then a cold compress can be applied. Not exceeding the duration of two minutes, has a positive effect on pain. After the sport, a cold shower followed by a sauna treatment also helps to eliminate edema. The application of ice wrapped in towel to the areas where the pain of pain is intense also helps the pain to pass.
High Protein Nutrition
It is important to consume foods with high protein content in order to repair worn muscles more quickly. Eggs, milk and dairy products, meat, poultry, fish, and legumes contain nutrients that help the damaged muscles to recover more quickly, allowing muscle pains to pass more quickly. It is also recommended to consume plenty of water to accelerate circulation.
relax
One of the most effective ways to relieve muscle pain is resting the muscles sufficiently. Regular and quality sleep helps muscles recover in a shorter period of time, minimizing muscle pain. However, if muscle pain is very uncomfortable and the procedures are not beneficial, muscle relaxants and pain medications can be used under the supervision of a doctor.
Although painfulness is an uncomfortable feeling, it actually shows that the trauma that is needed in the tissues for muscle development is built. Thanks to regular exercises, muscles strengthen over time and form the basis of a desired fit and healthy body.
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