Treating pain after bodybuilding with simple techniques

Exercise is fun for the soul. Perhaps nothing can change your mood on a dull afternoon like a workout at the gym. But when you return home, in many cases you will be shocked with severe body pain. Why do people get muscle pain after exercise? What is the solution? The treatment of pain after bodybuilding is the topic that we discuss in this article.

The cause of muscle pain after exercise

Muscle soreness after exercise and near-vigorous physical activity is completely normal, especially if:

• You have done a sport that you are not used to. For example, while you are not even used to walking, suddenly do two marathons.
• Suddenly increase the intensity of your exercise.
• You have done unusual exercises. For example, you have walked downhill.

These changes in your exercise program can lead to minor injuries to muscle fibers and connective tissue. In this case, about a day later, you will feel severe pain in your body. This pain usually reaches its peak within 48 hours and then gradually decreases. If you repeat the same activities again, your muscles will get used to it and eventually you won’t have muscle pain anymore. Because actually the muscle and connective tissue are well strengthened.

Muscle pain after exercise occurs because muscles and connective tissue are damaged during exercise. Muscles become stronger during this process, and in fact, this is necessary for muscle growth.

Of course, be careful that sometimes pain after exercise is a sign of serious damage to bones, tendons, joints, and muscles, and the person should immediately receive medical attention. These types of pains are generally due to not doing exercises properly and injuries that may happen to any athlete during training.

Treatment of pain after bodybuilding

In most cases, the pain you feel after bodybuilding exercises is completely normal and there is nothing to worry about. Some athletes prevent pain by buying bodybuilding supplements. Of course, you should know which bodybuilding supplement is used in this field. We will explain this in the following sections. In general, the ways to treat pain after bodybuilding are as follows:

cold compress

For many people, the question arises, should they do hot or cold compresses to relieve pain after exercise? Experts say that it is better to apply ice indirectly to the affected area for immediate pain relief. Put ice in a bag, wrap a towel around it and place it on the pain area. You may feel that a warm compress makes you feel better when you are in pain. But heat does not reduce the damage and does not reduce the intensity of the pain. To reduce inflammation, it is better to apply a cold compress first and then heat the area to increase blood circulation in the desired position.

Use of sports foam roll

To treat pain after bodybuilding, you can use a device called a foam roll. Foam roll is a device that is used to massage muscles and accelerate body recovery. This device can reduce muscle spasms and cramps. It also helps improve flexibility. Do not forget to take a deep breath while using the foam roll and performing various exercises.

Eating after training

Muscles need nutrients to recover. With foods rich in protein, pain after exercise can be prevented. Experts believe that it is better to eat a full meal that includes protein and useful carbohydrates about 30 to 40 minutes after exercise.

What supplement should we eat after exercise?

Amino acids are the building blocks of protein in the body. To have large and powerful muscles, you need to use enough protein. Muscles may weaken during heavy sports training. So you need to strengthen them again after exercise. For this purpose, you can use the following supplements:

Protein supplement

One of the best sports supplements for after exercise is whey protein supplement. This supplement is absorbed much faster than other proteins such as casein, and for this reason, it is more recommended to use it. Protein supplements help you prevent muscle wasting.

Glutamine supplement to reduce body pain

Glutamine is the most abundant amino acid in the human body. We said that amino acids make proteins. Buying a glutamine supplement is one of the best suggestions for treating pain after bodybuilding and speeding up recovery. This supplement can also be useful in building muscle and restoring muscle strength.

Spam salt bath

A warm bath is a great way to relax your muscles after a workout. It is recommended to add foam salt to your bathtub. Spam salt or bath salt is composed of magnesium, sulfur and oxygen. This salt is bitter and unpleasant and is not usually used for eating. The magnesium in Spum salt is easily absorbed through the skin and helps reduce pain and improve muscle function. The heat of the bath also helps increase blood flow and makes you feel better.

You can purchase magnesium tablets from the pharmacy. This supplement works great for muscle pain relief.

Attention to sleep and rest

An often overlooked aspect to aid recovery is paying attention to the athlete’s sleep and rest. All people need 7-8 hours of sleep on average. But a professional athlete who does heavy strength training may need even 10 hours of sleep a night. If your heart rate is between 60 and 80 in the morning when you wake up, it is completely normal. But if it is higher, it may indicate that you need more sleep. Note that in order to have a quality sleep, it is better to leave all electronic devices such as mobile phones and do not work with them 1 hour before going to sleep.

Low intensity cardio exercises

Low-intensity cardio has a significant effect on muscle recovery and is recommended to treat pain after bodybuilding. Cardio exercises improve blood flow, deliver nutrients to the body’s organs, help eliminate waste products in the body, and improve muscle function. Pain from strength training can be alleviated with low-intensity cardio. A brisk walk outdoors is a good option for recovery.

Active recovery

Active recovery refers to light activities after sports training. Active recovery exercises can include tai chi, yoga, or pilates. These exercises should not last more than 15 or 20 minutes. Active recovery helps relieve muscle and body pain.

Taking medicine to treat pain after bodybuilding

If you often experience muscle soreness after exercise, you can use acetaminophen or an NSAID such as aspirin, ibuprofen, or naproxen to help reduce the pain. You should never use these painkillers continuously and for a long time. Also, if you are taking another drug, you should ask your doctor for drug interactions.

last word

In most cases, muscle and body pain after heavy sports is normal. But if the pain is sudden and severe, you should not simply ignore it. Because your body may have suffered a serious injury and you need to see a doctor. In this article, we talked about the treatment of pain after bodybuilding. You can use the mentioned solutions to improve muscle pain and help recovery. Taking some bodybuilding supplements is also very effective in reducing muscle pain. Consult your instructor in this regard.