Exhaustion and fatigue that develops in training and some sports activities may continue after the end of the person's activity. Physical problems can turn into mental fatigue. The relationship between training and rest is very important for the efficiency of the activity. The body should not be tired at the next training session. Causes of fatigue can be triggered by irregular sports, heavy sports, lack of condition and malnutrition.
The athlete must perform the training regularly within the program. Because order and continuity are essential for training to be productive. This program may vary depending on the person's age, gender, psychological condition and physical structure.
In addition to its own training, the training also includes the recovery process that follows. In this recovery process, the person should be ready for the next training. There are some physical and spiritual methods for this.
-Massage
Massage is the stimulation of the soft tissues in the body by hand. It allows the blood in the capillaries to flow faster. Massage reduces inflammation in the body, muscles contraction in a healthier way and improves the ability of some joints in the body to rotate. When the efficiency is maximum, it is the massage after the training. It relaxes the body and relieves fatigue.
- Applying Hot
Applying warm to aching muscles in a certain area causes muscles to relax. This procedure is only a method for relaxation of muscles. It does not directly help the body recover. Temperature also reduces inflammation.
-Cooling Exercises
After the end of the training for about 10-15 minutes to do cooling exercise muscles to recover faster so that the body becomes alive. Walking and stretching movements greatly help.
-Pharmaceutical Use
The use of anti-inflammatory medication at the advice of a physician causes a significant reduction in muscle pain.
- Regular Training
Train with appropriate difficulty in the appropriate time according to the capacity of your body. Doing too much can cause muscle pain and contractions. Rather than exercising over time, it will be more beneficial to increase the difficulty gradually. Exercising too much can cause disability.
-Nutrition
Proper nutrition before and after training can alleviate pain in the muscles. The reason for the repair of deformed muscles is to eliminate the building blocks necessary for the body through nutrition.
-Sleep
Sleeping after training is a very useful method for body health. Asleep, all muscles relax and move into a resting position. This helps the muscles to regenerate and relieve the pain in the body.
-Shower
Taking a shower with warm water will reduce muscle pain after training. It contributes positively to mental and physical aspects.
-Bicycle
Cycling prevents lactic acid build-up and helps relax muscles.
-Protein intake
Eating a protein-rich food after training allows muscles to recover faster.
Causes of Muscle Pain
Not doing pre-workout stretching movements or warming up before starting training causes muscle pain.
⦁ Exercising and pushing the limits of the body can cause pain as well as disability
Severe muscle pains are seen in the early days of newbeginners. Because the muscles are not used to being forced.
The absence of cooling exercises after training makes the body more difficult to relax. This is one of the reasons that increase muscle pain.
⦁ Irregular training disrupts the balance of the body and causes lack of fitness.
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