Muscle pain causes and treatment

Muscle pain causes and treatment

Practice new calisthenics had been feeling some pain in the muscles after the completion of the exercises, stretching these pains for 48 hours and this is who pays a lot of people to give up the idea of starting to exercise for fear of exposure to these aches.

Taatmkny To protect yourself from the associated muscle pain to practice new exercises you should follow the advice provided by your magazine in this article for Taatmkny enjoy healthy and free exercise of nagging aches that prevent often for doing household tasks and different functional

Exercise not only helps us to stay in shape. Regular physical activity normalizes metabolism, keeps the muscles toned, supports operational bodies, and even affect the mood. But there is a downside: some overloading the muscle groups, we feel the discomfort of others, which often leads to imbalance and responds to injury  We asked experts and figured out how to identify the cause of discomfort and relieve pain correctly

KNEES

Reason: clogged foot or calf

Most likely, you rarely remember about muscles stop or do not think about them at all, but they are constantly working. Overvoltage feet or calves often causes discomfort in the knees, especially if you get a lot of shock

What to do: stretching the plantar fascia

Take care that you publicly taking the bath water warm and cold at the same time, Vaelloukov down cold water for a few minutes and then replaced with warm water and repeat the process helps to stimulate blood circulation and relax muscles which protects against nagging muscle pain caused by exercise

Get down on your knees, rest of the toe to the floor (body weight - on the feet), brush - on the floor on the outside of the thighs. Slowly straighten your back (your shoulders should be above the pelvis), place palms on the front of the thighs and lean back slightly. Hold this position for 30-60 seconds.Strain the press to maintain a neutral spine position.Excessive tension in the calf muscles leads to increased risk of joint injuries and complicates the elaboration of the muscles of the lower body.

To get rid of unpleasant sensations in the knees, do focus on the elaboration of the buttocks and quadriceps. Perform squats with its own weight. "If during exercise you feel a sharp pain in the knees, stop, turn the breath and repeat the exercise with smaller amplitude - advises Elena AKARACHKOVA, MD, a neurologist, a leading researcher at the Research Department of Neurology Medical University First MGMU them. THEM. Sechenov, president of the International Society "Stress under control". - The pain came again? Then complete the exercise and visit the doctor's office: severe pain may signal damage to the ligaments or muscles. If, however, on the background of physical activity decreased discomfort, your workouts should be scheduled, but the intensity should be increased gradually.

SMALL OF THE BACK

Cause: Overvoltage thigh.

Hip extensors are attached to eight different joints. When these muscles are clogged, press and buttocks begin to function worse - and the main burden falls on the lower back.

"In acute pain in this area of the body to effectively prompt relief of pain and discomfort after the reduction of 30% is important to start moving, performing flexion and extension at a slow pace says Elena Akarachkova.

What to do stretching "king cobra

You should have known that a healthy diet is enough reason to get healthy and curvaceous body, and with the exercise should pay attention to getting the nutrients needed by the body to enjoy the body is free of pain and able to exercise without feeling tired, fatigue, So try to feed yourself in magnesium and protein Alazmin to avoid the feeling of pain and fatigue Sports

Keep the head in line with spine.

Implementation of horizontal thrust narrow grip will strengthen the lower part of the trapezoid, keeping back and shoulders balance and keeping the shoulder joint in the correct position.

NECK

Reason: clamped chest muscles.

Most likely, you spend a lot of time sitting (while at the computer, driving a car, etc.) or often "pyalites" in the mobile phone screen. Standing forward bend overloads the pectoral muscles, which eventually shorten, causing tension in the neck.

What to do: stretching the chest.

Exercises against muscle pain: Flexibility exercises and stretching muscles :: SHAPE.ru

Stand facing a wall. Extend your right arm forward, keeping it at shoulder height, rest the palm and forearm against the wall. Expand the body, pelvis and left foot, stretching his right shoulder and pectoral muscle. Hold this position for 30 seconds, then switch sides and repeat the exercise again.

Keep your back straight, not round up the shoulders.

Rowing with one hand helps to overcome discomfort in the neck. "If you are a coach, the first thing it should do - is to teach you to do the exercises safely, - says Elena Akarachkova. - Remember that giving plenty sharp and jerky movements can harm the health of the spine. "

Free yourself

Relaxation frigid muscles before stretching - the key to protection from injury. "If a muscle is overstretched it will not work as it should stretch out a limited range of motion", - said Kathy Bowman. In order to "get" squeezed to places you need 2 tennis balls. Use them for the benefit of ...

... back

Relaxed hip extensors

Lie face down, tie 2 goals together, and put them under the thighs. Bend serried feet at an angle of 90 degrees and swing your feet from side to side. Follow 30-120 seconds.

shoulders ...

Relaxing round the back muscles

Lie on your back, placing the balls under the shoulder blades. Rolls them up and down. Found a pain point? To flick his hands in front of chest, continuing to roll out the clamped muscle.

... Feet and calves

Relaxation of the calf muscles

Sit down, extend your legs in front of him. Place a ball under the right calf. The left leg is put on the right, crossing them. Roll out the ball right foot, stretching the calf muscle (right foot - on weight). Then add the movement back and forth right toe. Perform 30 seconds. Change sides and repeat.

... neck

Relaxed pectoral muscles

Stand facing a wall, put the ball in the right pectoral muscle. Roll out the ball from side to side from left to right, pushing them into the wall. Perform 45 seconds, then switch sides and repeat