Running as a sport was held in high esteem by the ancient Greeks. In addition to the fact that running is a way to move a person faster than walking, running has a positive effect on the human body. Many muscle groups are involved, the cardiovascular system is strengthened, tissues and organs are saturated with oxygen, the whole body is cleansed.
They get a lot of oxygen and brain cells - hence the incredible clarity of mind after a running session. As a sport, running requires special preparation: shoes, clothing, breathing, the ability to warm up before training and relax muscles after.
Running training after a long break, a sharp increase in the load on the legs - and this is the result: the muscles (mostly quadriceps on the legs) are like stone, it is difficult to bend them, knees hurt, and the next day the descent down (along the stairs or an inclined plane) is comparable with Chinese medieval torture - the pain is terrible. All these are sure signs of clogged leg muscles.
What is muscle clogging?
The physiological cause of hampering (scientifically - DOMS) is elementary muscle fatigue. Those. they have no way to relax. If you are too zealous with hard training without proper preparation, if you increase the load too sharply, then in the end you can even get a muscle rupture.
Causes of muscle soreness
- muscles are swollen due to the production of lactic acid (its production always occurs with muscle tension);
- muscle contraction without relaxation does not allow blood in the required volume to flow to this muscle;
- accumulation of excessive blood volume in the legs;
- less often - micro tears and micro cracks in muscles.
What to do if signs of muscle clogging are found?
This problem should be taken care of in advance. So that muscles do not clog in training, it is necessary before the start of classes.
What to do before exercising?
- be sure to warm up (5 minutes). It can be brisk walking, light jumps in place, squats, slight stretching, circular rotations in the joints;
- take food no later than half an hour before training. If we are talking about a hearty lunch or dinner, then there should be at least an hour between eating and exercising;
- during training, it is useful to put on leggings made of natural wool on the ankles;
- you can take amino acids or special vitamin complexes for athletes half an hour before training (we will talk about them separately below). You can buy them at a pharmacy or sports nutrition stores. They will help maintain muscle volume during cardio and reduce muscle recovery time, and therefore slightly ease post-workout pain.
What to do after training?
- take a warm shower. Only warm and no other;
- put a warm heating pad, woolen scarf on the affected area;
- stand on the iplikator (Kuznetsova is Lyapko). This is especially necessary for muscle cramps;
- massage the clogged muscle. With your fingers, knead the stone muscle to ensure a rush of blood and disperse excessively accumulated lactic acid;
- be sure to stretch clogged muscles. The pectoral muscles are stretched while standing, arms extended perpendicular to the body, then 5-6 deep breaths, then arms are extended parallel to the body, also 5-6 entrances, then arms are extended with breaths upward and sideways. The dorsal muscles are stretched by full forward bends, hovering in a tilt for a few seconds, then straightening and tilting again. The leg muscles are stretched wide apart and squatting alternately on one leg or the other. Introduce stretching as a must-have for your workout;
- if there is an opportunity to visit the sauna after training, use it! The sauna will also help your muscles relax. Remember that it is dangerous to go to the sauna immediately after heavy exertion - there is a risk of overloading the cardiovascular system. Wait 15 minutes, rest, relax with a stretch, cool down. Only then go to the steam room;
- do a little exercise every day. It will help the muscles and cardiovascular system work properly, thereby reducing the likelihood of muscle clogging;
- rest physically. There is a possibility - lie down. Or it could be a sedentary job. Ideally - a long, sound sleep;
- try to replenish your body's energy reserves by eating foods with easily digestible carbohydrates. Fruit or dried fruit are ideal. You can mix and take a protein-carbohydrate shake (make it yourself or buy a ready-made powder at a sports nutrition store);
- in emergencies, use special ointments, creams and gels for muscles, which are sold in every pharmacy (for example: Ben-Gay, Diclofenac).
Often, dizziness occurs not after training itself, but a day or even two after it, and to such an extent that a person is not able to get out of bed at all.
Exercises with the highest risk of muscle clogging:
- deadlift (back muscles);
- squats with or without a barbell (quads);
- push-ups (triceps, pectoral muscles);
In general, muscle pain after exercise is normal. It means that an increased load was given to the muscles that make themselves felt, and this is good. But this pain should not cause serious discomfort, unless you have worked for the first time after a long break.
The pain from increased load in the muscles is quite bearable and, in a sense, even morally pleasant (the result of the exercise is felt). The pain of clogged muscles is incredibly strong and very uncomfortable. For instance.
When the pectoral muscles are clogged, for example, it will be almost impossible for a person to spread his arms to the sides, and when the quadriceps are clogged, descending down an incline or stairs will become a real challenge. In everyday life, soreness will greatly limit the comfort and capabilities of the practitioner.
Preparations and vitamin complexes to relieve muscle pain
The main vitamins that will help to avoid DOMS are A, C and E. If you have the opportunity to eat well throughout the day, eating enough of these vitamins, no problem. But more often there is no such possibility, and in this case specially designed complexes of vitamins and minerals come to the rescue:
- Apitonus P. Contains many vitamins, bee pollen, bioflavonoid dihydroquertetin, royal jelly;
- Elton P. Contains vitamins, bee pollen, eleutherococcus root;
- Leveton Forte. Vitamins, bee pollen, leuzea root, amino acids.
If it is not possible to buy dietary supplements or you have a wary attitude towards them, buy ordinary pharmacy vitamins with a high content of vitamins A, C and E. You can also buy these vitamins separately.
Exercise (especially running) is designed to heal the body, not destroy it. With the right approach to exercise, if you follow all the recommendations, your body will be strong, healthy, and the problem of muscle clogging will not arise.
