In today’s world, many people face the problem of muscle tension. Pain and tension in muscles after a workout are normal phenomena that occur due to micro-tears in muscle fibers and the accumulation of lactic acid. However, they can also arise from stress, poor posture, or a sedentary lifestyle. In this article, we will discuss several effective methods for relieving muscle tension.
Contents:
- Why do muscles hurt after a workout?
- How to relax muscles after a workout?
- MFR: A universal method for muscle relaxation
- How to relax muscles using yoga
- Stretching tight muscles with stretching exercises
- Swimming helps relax tense muscles
- Conclusion
Why do muscles hurt after a workout?
Micro-tears in muscle fibers:
After a workout, there comes a time when muscles start to hurt due to delayed onset muscle soreness (DOMS). This pain is associated with micro-tears in muscle fibers and the accumulation of lactic acid. Lactic acid is a byproduct that forms during the breakdown of glucose—the fuel that powers our “engine” during physical exertion.
Our body constantly produces lactic acid in skeletal muscles, but problems arise when too much of it accumulates. This happens during very intense workouts when lactic acid levels significantly increase, or when we push ourselves to the limit.
Symptoms of excess lactic acid include burning, muscle pain, weakness, painful movements, and an increase in body temperature.
Delayed muscle soreness:
Delayed muscle soreness is muscle pain that occurs 24–72 hours after physical activity. It is associated with micro-tears in muscle fibers and inflammation that occurs during a workout. Delayed muscle soreness indicates that the workout was effective and that the muscles received adequate load.
Traumatic muscle pain:
This type of pain occurs during or immediately after a workout and is associated with an acute injury to muscles or joints. Traumatic muscle pain requires immediate rest and consultation with a doctor. Incorrect exercise performance, using too heavy weights, or insufficient warm-up time can lead to muscle overstrain and pain after a workout.
Muscle imbalance:
Unbalanced workouts, where some muscle groups receive more load than others, can lead to muscle imbalances and pain after a workout.
Stress and overexertion:
Stress and overexertion can negatively affect physical condition and cause muscle pain after a workout.
In most cases, muscle pain after a workout is a normal reaction of the body to the load and will go away on its own. However, if the pain is severe, persistent, or accompanied by other symptoms, consult a specialist for advice and possible load adjustments.
How to relax muscles after a workout?
To relax muscles after a workout, follow these recommendations:
- Start with a warm-up before the workout and end with a cool-down to restore blood circulation in the muscles.
- Take breaks between strength exercises to allow the body to eliminate accumulated lactic acid.
- Take a hot bath (40°C) for 15 minutes to improve muscle blood circulation.
- Relaxation through movement: hang your body down to relax your back, shake your hands to relieve tension from the wrists.
- Relaxation through contrast: first tense the muscle, then gently relax it.
- Relaxation through focusing attention on the muscles: concentrate on the sensation of the muscle and its pulsation.
- Relaxation through distraction: focus on external sensations, such as the heartbeat, external environment, or contact with support.
To reduce stress-related tension, it is recommended to engage in relaxation practices such as yoga and breathing exercises.
Myofascial release and swimming accelerate muscle recovery, relieve tension, and improve muscle tone.
Daily stretching and gymnastics exercises strengthen joints, improve posture, and return muscles to a normal state.
Let’s take a closer look at popular ways to relax tight muscles.
MFR: A Universal Method for Muscle Relaxation
Myofascial release (MFR) is a deep tissue massage that helps relax deep muscles and fascia. Fascia is connective tissue that surrounds muscles, supports them, and ensures movement. MFR is performed independently using special massage rollers or balls. It helps to relax tense muscles, reduce pain, and improve joint mobility.
The technique of MFR involves gently “rolling” certain areas of the body, such as the neck, shoulders, lower back, hips, and others. This helps eliminate “blockages” and relax muscles. Regular MFR practice has several benefits:
- Gradual muscle relaxation
- Elimination of “stuck” fascia
- Improved blood circulation
- Stimulation of the lymphatic system
- Restoration of joint mobility and flexibility
- Increased overall tone
- Improved posture
- Health benefits for the musculoskeletal system
- Positive effects on the cardiovascular and respiratory systems
- Preparing muscles for physical activity
- Releasing tissues from excess fluid
- Combating stress and relieving nervous tension
- Normalizing sleep
How to Relax Muscles with Yoga
Yoga combines various practices, meditations, and breathing exercises to achieve harmony of body and mind. One of the key principles of yoga is the release of muscle tension, which helps reduce stress, improve blood circulation, and overall well-being.
Muscle relaxation through yoga occurs through the practice of asanas—poses that help stretch and strengthen muscles and make joints more flexible. Yoga helps relax shoulders, calves, arms, and legs, unload the spine, and relieve pain and fatigue. Asanas are performed slowly and consciously, which promotes deep relaxation and tension relief. To achieve maximum muscle relaxation with yoga, it is important to follow the correct technique for performing asanas and practice regularly. Yoga also improves concentration, reduces anxiety, and boosts self-esteem.
Stretching Tight Muscles with Stretching Exercises
Stretching is a set of exercises aimed at stretching muscles, ligaments, and tendons. Regular stretching exercises help relax tense muscles, improve flexibility, reduce the risk of injury, and enhance overall quality of life. Stretching can be both a standalone physical activity and a warm-up before other workouts. During stretching, salts are actively removed from the joint fluid, reducing joint friction and lowering the risk of muscle pain after a workout. Alternating muscle stretching and relaxation increases tone and prepares the body for exertion.
Effects of stretching on the entire body:
- Beneficial effects on the muscular, ligamentous, and tendon apparatus.
- Creating the effect of deep therapeutic massage.
- Improving blood flow and accelerating oxygen delivery to cells.
- Eliminating stagnant phenomena in tissues and organs.
- Calming effect on the nervous system.
- Increasing resistance to stress.
- Reducing the risk of developing dangerous diseases.
- Improving skin condition and increasing its elasticity.
Regular and proper stretching strengthens the immune system, activates the digestive organs, normalizes blood pressure, improves sleep, relieves psychological stress, and increases work productivity.
Swimming Helps Relax Tense Muscles
Swimming is a sport that helps relieve muscle tension and improve flexibility. During swimming, all major muscle groups are engaged, contributing to their strengthening and relaxation. Swimming also improves blood circulation, which helps deliver oxygen and nutrients to muscles, enhancing their functioning and reducing fatigue. Swimming calms the nervous system, reducing stress levels and improving mood.
Tips for maximum muscle relaxation while swimming:
- Choose the right swimming style: for muscle relaxation, it is recommended to choose styles such as breaststroke or freestyle, which place less strain on muscles and joints.
- Start at a slow pace: don’t try to swim fast right away. Give your muscles time to adapt to the load.
- Take breaks: if you feel tired, take a short break to rest and recover.
- Focus on your breathing: during swimming, focus on your breathing to calm your mind and relax your muscles.
Conclusion
To relieve muscle pain, it’s necessary to give your muscles time to recover, maintain proper posture, stretch, and perform self-massage, and consume adequate vitamins and minerals.
There are many ways to help relieve muscle tension. MFR, yoga, stretching, and swimming are just some of them. The main thing to remember is that regular physical activity and exercise will help you maintain health and relieve accumulated tension from your body.
If muscle pain is associated with elevated lactic acid levels, these measures should be sufficient to reduce it. However, if the pain persists or worsens, consult a doctor for advice and possible workout adjustments.