What to do with muscle soreness after exercise? Just read this one
Proper nutrition, training and recovery can help you get rid of the pain caused by muscle soreness and improve your ability to compete.
When you ran a few more laps than usual on the road the day before, or did some weight-bearing squats again after a long time, or finally rode a longer and intense cycling activity. The next day your muscles feel like a boulder attached to a bone, sad and weak. This is Delayed Onset Muscle Soreness (DOMS).
It is normal to feel sore after a long ride, even if it does not appear until a day or two after stopping riding, it is also normal. Delayed muscle soreness refers to pain within 24 to 48 hours after exercise. The mechanism of its formation is unclear.
Let us introduce some methods to prevent delayed muscle soreness by improving nutrition and lifestyle changes to make your training effect better.
Cross training is a good medicine
For many riders who read the article, the favorite item may be bicycles. But we can enhance our riding ability by participating in other sports. Spend one to two days a week for weightlifting, yoga, swimming or jogging to change the utilization of different muscles and reduce the stress of specific activities on specific muscles.
How to supplement the diet?
Eat more antioxidants. The claim that antioxidants can reduce inflammation has not been verified for some time, but important research shows that antioxidants can inactivate cell damage by strengthening the immune system and destroying the domino effect of free radicals, and free radicals cause Pain and delayed muscle soreness are the culprits.
Blueberries, pomegranates, cherries, etc. are all foods that contain antioxidants. In addition to antioxidants, there are other parts that are beneficial to the body. You can eat more.
Increase your intake of healthy fats. Fat helps our cells remain intact. The omega-3 fatty acids in fish oil will combine with muscle cell membranes to form a barrier to protect the integrity of cell membranes. Another function of fat is to prevent cell leakage and prevent creatinase from entering your cells, causing muscle pain and cramps.
Fatty fish (not fish oil supplements) contain a lot of omega-3 fatty acids. If you don't like fish, you can eat some foods such as flaxseed products and spinach.
Vitamin D should also be added to the diet. Recent studies have found that vitamin D is a key factor in accelerating muscle repair. Other studies have found that vitamin D can improve muscle function, prevent injury, and strengthen bone. Choose fatty fish and dairy products to supplement vitamin D.
Eat protein. USAC first-level certified coach Nate Dunn said that if you eat enough protein every day, you can well suppress delayed muscle soreness. The goal of the plan is to consume 20 to 30g of protein every 3 hours to provide stable amino acids for the muscles. The source of protein does not need to be complicated, it can be anything that suits your taste such as yogurt or nuts.
What to do when riding?
Warm up, step by step, and start slowly.
The most basic principle of preventing muscle damage is to make progress gradually. When your training intensity exceeds your absorptive capacity, you will experience delayed-onset muscle soreness. Find out the purpose of your ride this time, and where to start this official ride, have a plan for training, use a stable and gradual strategy to make your physical fitness stronger, fully warm up, and not Let training crush your body.
Maintaining a high cycling cadence can minimize the torque transmitted to the joints and the overall muscle pressure. You can try to keep the cadence at around 90 per minute. If you want to practice the sprint interval, then you need it more Pay attention to your cadence rate.
Know your limit, and then go to break it
You can try to break through your physical limit in a short time, but after you cross it, you will not feel comfortable in your body. You must slow down and reduce the amount of exercise so as not to cause muscle damage. If you can do this, your physical condition will improve after one to two weeks, because your muscles have enough time to rebuild.
What to do after riding the bike?
Replenish food in the right way
Our body uses the amino acids in protein to repair muscle damage caused by exercise. Replenish protein-rich snacks within 30 to 60 minutes after exercise, and then maintain a steady intake to reduce delayed muscle soreness. In order to achieve the best recovery effect, you should consume about 20 grams of protein after exercise. It is best to choose snacks that contain whey protein. Whey protein contains the amino acid leucine, which helps the synthesis of muscle protein.
Use massage to disperse lactic acid accumulation
Muscle fibers will become knotted after exercise, but we can use foam rollers for self-massage to break these adhesions and scar tissues and help them function more smoothly.
Foam paper imitates soft tissue massage, increases blood flow and nutrition of injured muscles, and heals them faster. Most foam rollers are usually not expensive and come in various sizes. When you can relieve and prevent pain anytime, anywhere, the initial small investment will definitely pay off.
What if it starts to hurt?
Don't rely on painkillers
Usually muscle soreness will rely on its own metabolism to relieve and digest. It sounds tempting to take a little painkiller to relieve the pain after a hard ride, but anti-inflammatory drugs may do more harm than good. These drugs do not solve your problem, they just cover up the problem and cause you more damage. It feels worse afterwards. Delaying pain does not relieve pain.
Seek professional help
If you feel late-onset muscle soreness after each exercise, you can consider looking for a physical therapist with experience in cycling or sports. There are many alternative therapies, from cryotherapy to acupuncture, electric acupuncture massage to floating therapy. Doctors who are good at this profession will help you evaluate your body and help you solve these problems. Don't be afraid to face them. These are all good for you.