Legs hurt after exercise: what to do to relieve pain

Very often, athletes, especially beginners, do not understand why their legs hurt after training, what to do in such a situation, and how to distinguish a real problem from ordinary post-workout pain? In fact, the symptom does not always promise a formidable problem. Most often, the athlete simply overworked, raised the load, or did not have enough rest after the previous session.

However, what if the pain is due to injury or illness? How to distinguish why your legs hurt after training, and how to adjust subsequent loads in accordance with the identified problem? Only this approach will reduce muscle pain in the legs after training, and will guarantee their successful continuation.

In this article, we will voice all the known causes of leg pain, and also tell you what to do in each case.

Why do my legs hurt?

So, your legs hurt a lot after training in the gym, what should you do in this situation? First of all, determine the reason:

• Microtrauma and damage in muscle fibers. This is the same post-workout pain that arises after completing a well-done class. Most often, in this case, the legs hurt the next day after training, but how to recover, we will describe below.

Let's look at the physiology of the process. Muscle tissue is entirely made up of fibers. During training, the muscles are actively working - they contract, relax, stretch, twist. As a result, tiny gaps are formed that can only be seen under a microscope. It is they who, in the process of recovery, are filled with new tissue, and, moreover, with a margin, therefore the muscles grow.

For this reason, everyone's legs inevitably hurt after the first workout. Normally, nothing needs to be done. The muscle tissue will heal itself and in a couple of days everything will go away. On the other hand, new, restored and healed muscles will be more ready for stress, so the next time it will hurt less.

• Intoxication with decay products in the process of metabolism. To put it simply, an excess of lactic acid has accumulated in the muscles. It is produced during sports activities, and, if the latter is too intense, it accumulates in excess. For its oxidation, the immune system has to mobilize maximum strength, as a result, the muscles begin to ache.
• Sometimes athletes have pain in the joints of their legs after training. The reason may be too intense stress, age characteristics, injuries, the presence of joint diseases, non-compliance with safety precautions when performing exercises, and even wearing the wrong shoes.

What to do to prevent limb pain?

Now we will discuss how to relieve leg pain after training, what to do, what to reduce its severity:

• Take a warm bath as soon as you come home - relax, rest. Blood circulation will quickly recover, the muscles will straighten, it will become easier;
• Great if you have a jacuzzi bath. You can do vibrating massage;
• Add salt to the water - it is absorbed through the pores and has a relaxing effect on the muscles;
• It is allowed to do a regular massage, only light, using stroking, tapping techniques, without twisting and pressing hard;

• If your child has sore legs after exercise, ask him to lie down horizontally with his limbs up. This will cause blood outflow, reduce the feeling of pouring, eliminate swelling;
• Never be lazy to warm up and cool down. The first prepares the body for intense stress, and the second helps to smoothly switch to a calm pace;
• Many people ask how you can anoint your feet if they hurt after training. We are of the opinion that only a doctor can prescribe drugs. However, for the local elimination of the symptom, it is allowed to buy an anesthetic or warming ointment at the pharmacy. Read the instructions carefully. The most popular drugs: Analgos cream, Apizartron ointment, Ben-Gay cream, Bystrum-Gel, Diclofenac, Dolobene, Voltaren and their analogues.
• Alternative methods are also able to tell you how to remove leg pain after exercise. For example, you can brew a soothing and relaxing tea made from lemon balm, mint and chamomile. Refuse during this period from black tea in favor of green - it more intensively removes toxins and decay products.

• Drink a course of vitamins E, A and C. several times a year.
• Many athletes take creatine monohydrate, a natural sports supplement that replenishes energy and relieves muscle pain, immediately after training. Not prohibited even during international competitions.

How to distinguish between trauma?

Above, we told why many have calf pain after training, listed the reasons, the pain because of which is considered a "normal" phenomenon. You also learned what to do to reduce its intensity. Now let's talk about situations in which, if your legs hurt badly after fitness, you should be on your guard.

We are talking about various injuries: sprains, dislocations, bruises, fractures. What to do and how to distinguish between injury? The following signs indicate it:

1. Acute and local nature of pain;
2. The latter does not decrease in 2-3 days after class, it is aching in nature;
3. The limb swells, turns red, there are other visible signs of injury;
4. It hurts to step on the leg, it is difficult to move, the ankle twitches, trembles, the toes become numb;
5. Sensitivity is lost.

You should know how much leg pain is normal after training - no more than 3 days. At the same time, the peak of pain develops the next day and gradually decreases during the day.

If everything is going differently for you, it's time to do something, and the best option would be to make an appointment with an orthopedic surgeon, and possibly immediately for an X-ray.

Prevention measures

Well, we found out why many people have pain in their legs after exercise, and also told how to relieve pain. Now let's talk about what preventive measures can reduce the risk of developing this symptom. What should you do to get him bypassed by you?

1. Let's remember what we wrote above, why do the calves of the legs hurt a lot after training? Due to intoxication with decay products. To speed up your metabolism, remember to drink water before, during, and after your workout. Lack of fluid disrupts blood circulation and impairs cell nutrition. Do not allow this condition.
2. You cannot make a sharp increase in the load. Increase it gradually so that the body has time to adjust. If you have recently been ill, it is worth doing a couple of workouts in a relaxed mode. Immunity should be properly restored, in this case it will cope well with its functions;
3. When asked how to relieve leg pain after exercise, many nutritionists and sports trainers recommend adjusting your diet. Eat a lot of fruits and vegetables, skip junk food and simple carbohydrates. Focus on protein and complex carbohydrates. Do not slag the body with harmful food;
4. Take a protein shake right after your workout. It will quickly close the protein-carbohydrate window, and, directly, begin to restore damaged microfibers in the muscles.
5. Visit the gym systematically, avoiding long, unreasonable absences. Train your body to stress, and it will stop responding to it.

Well, now you know how to reduce leg pain after a vigorous workout. Remember, most often this is just a muscle reaction to active work. However, never forget the likelihood of injury. No pain can be tolerated for more than 2 days. Never try to reduce its intensity with painkillers. In this case, you will only block the symptom without affecting the source of the problem. In extreme cases, consult a doctor.

Watch the video: How to Relieve Muscle Soreness and Recover FAST 4 Science-Based Tips (November 2024).