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После тренировки болят икроножные мышцы что делать

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17 августа 2019

Как избавиться от боли в мышцах после тренировки — несколько полезных советов

Одним из последствий интенсивной тренировки может стать мышечная боль. Причем проявится по-настоящему она лишь на следующий день. Эти болевые ощущения в мышцах еще называют крепатурой. Причинами возникновения боли в мышцах являются микроразрывы внутренних тканей, которые образовались вследствие неготовности мышц к нагрузкам.

Прежде чем снять боль в мышцах после тренировки, стоит выяснить вероятную причину ее возникновения. Возможно, это позволит избежать повторения ситуации в дальнейшем. Если, конечно, речь не идет о банальной усталости, появление которой закономерно. Далее кратко о самых распространенных причинах .

Причины боли в мышцах после тренировки

  1. Перетренированность. О данной причине сигнализирует общий упадок сил, чувство слабости (может даже подташнивать), сильная боль. Организм просто изможден, иммунитет подавлен. Биохимики объясняют это нарушением равновесия обмена протеинами, азотным дисбалансом.
  2. Травма. Свидетельством получения травмы могут быть возникающие при любой нагрузке тянущие боли. Визуально это также проявляется в виде припухлости вокруг травмированной зоны. Боль возникает практически сразу после получения травмы и влечет за собой ухудшение состояния организма.
  3. Упражнения с полной амплитудой. Они влекут за собой растяжение не только очевидных мышц, но и тех, которые обычно не подвергаются серьезным нагрузкам. Боль постепенно уйдет, если перейти на упражнения с частичной амплитудой.
  4. Молочная кислота. Одна из наиболее безопасных причин является всего лишь физиологической реакцией, легким сигналом о необходимости отдыха. Выход молочной кислоты из мышечных клеток сопровождается чувством дискомфорта, которое в течение суток проходит.
  5. Запаздывающая боль. Данный вид боли достигает своего пика спустя пару дней и является следствием микротравмы мышечных волокон. Организм самостоятельно способен справиться с данной проблемой, регенерируя ткани и избавляя мышцы от ненужных шлаков. Боль утихнет через несколько разноплановых тренировок.
  6. Реактивность мышц. Нарушение равновесия биологического баланса приводит к повышенной чувствительности нервных волокон, а иногда и судороге икроножных мышц. Чтобы предотвратить подобные ситуации, необходимо регулярно проводить растяжку, пить больше воды.

Как снять боль в мышцах: способы быстрого избавления от боли

  1. Длительное воздействие холодной воды. Имеется в виду активное плавание в бассейне, но не более 15 минут. Это улучшает кровообращение вне зависимости от вида мышечного повреждения.
  2. Контрастные процедуры. Перепад температуры воды (например, в душевой) на протяжении четверти часа следует закончить на холодной ноте.
  3. Русская баня. Понадобится много питьевой воды и холодный бассейн после.
  4. Массаж. Необходимо хорошенько разогреть мышцы, минут 15 разминая болезненные участки. Для смягчения подойдет смесь оливкового и эфирного масел. Можно выполнять как собственноручно, так и с помощью массажных валиков.
  5. Мази от боли в мышцах. Мазь, гель или крем с активными компонентами будут воздействовать на рецепторы, отвечающие за болезненные ощущения.
  6. Разминка. После целенаправленных занятий рекомендуется переключиться на другие мышцы, чтобы задействовать всю силовую систему организма. Так она легче справится (и предотвратит!) с проблемой.

Как убрать боль в мышцах после тренировки. на следующей тренировке

Для этого нужно осуществлять ее профилактику на регулярной основе. Правил здесь несколько.

  1. Правильное питание. Чтобы поддерживать протеиновый баланс, потребление белка для восстановления должно быть в соотношении 2 к 1. То есть для человека весом 50 кг необходимо около 100 г белка ежедневно. Не помешают также добавки — полезные омега-жирные кислоты снимают воспаление и повышают иммунитет.
  2. Вода. Формула ежедневного потребления воды подразумевает использование множителя 0,04 (на массу тела).
  3. Сон. Недостаток сна приводит к повышению уровня кортизола и риску получения травмы. Оптимальным значением считается 8-часовой отдых.
  4. Водные процедуры.
  5. Массаж.
  6. Кардио-тренировки.
  7. Смена цикличности разноплановых физических нагрузок.
  8. "Нет" многочасовым тренировкам.
  9. Прием антиоксидантов для вывода продуктов распада.
  10. Употребление обезболивающих продуктов. Натуральный арбузный сок до и после тренировки быстро избавит от молочной кислоты и мышечных болей; смородиновый, виноградный, клюквенный фреши снимут воспаление; гранатовый, инжирный, имбирный — снимут усталость; отвар из ромашки с липой, зверобоя и солодки — окажет расслабляющее действие; свежая зелень с орехами и огурцы — тонизируют организм.
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Обращение к специалистам

Серьезным поводом для похода в больницу является пульсирующая боль, длящаяся более 3-х суток, поскольку велика вероятность того, что дело не в мышечных болях, а суставных. А этот вид боли чреват куда более серьезными последствиями.

В качестве заключения можно сказать, что и врачи, и профессиональные спортсмены сходятся во мнении, что лучшим средством профилактики боли мышц после тренировки является хорошо организованная разминка.

Физические нагрузки для организма полезны — это доказанный факт, не вызывающий сомнений. Регулярные занятия спортом улучшают самочувствие, качество жизни, ускоряют обмен веществ, помогают сохранить гибкость и подвижность тела, способствуют росту мышечной массы и повышению выносливости.

Но все эти положительные моменты немного омрачает один неприятный побочный эффект от спортивных тренировок: мышечная боль различной интенсивности. Болевой синдром чаще всего возникает у новичков после первых занятий, но, даже если вы опытный спортсмен, наверняка боль в мышцах сопровождает вас в периоды высокоинтенсивных нагрузок или при выполнении упражнений с отягощением.

Многие, ощутив боль после спортивных занятий, поддаются распространенному заблуждению и считают ее признаком хорошо проведенной тренировки и проявлением увеличения мышечной массы: «болит — значит растет». На деле же сильные боли в мышцах и неспособность на следующий день нормально двигаться, как правило, являются следствием обычного несоблюдения техники выполнения упражнений. Давайте рассмотрим подробнее, что происходит в мышцах во время тренировки и почему возникает болевой синдром.

Причины мышечных болей после тренировок

Различают два вида мышечной боли, появляющейся на начальном этапе спортивных занятий, которые считаются естественными и потому безопасными.

Один возникает прямо во время тренировки, в тот момент, когда вы выполняете последние, самые тяжелые повторы упражнений. Почему же так происходит?

В процессе тренировки в мышечной ткани и крови начинает разлагаться АТФ (аденозинтрифосфорная кислота), которая является важнейшим источник энергии. Из-за этого происходит накопление ионов водорода в крови и мышцах, и Ph крови начинает смещаться в сторону окисления. Именно из-за «закисления» крови возникает ощущение жжения. Оно довольно быстро проходит: кровь и повышенная вентиляция воздуха в легких помогают организму справиться с накопившимися ионами водорода. А вот все последующие болевые ощущения связаны с микроповреждениями в мышечной ткани.

Второй — это так называемая крепатура, или запаздывающая мышечная боль.

Она возникает через 6-8 часов после физической нагрузки и достигает максимума примерно через 2-3 суток. Как правило, ее появление является следствием непривычной или излишне усиленной физической нагрузки. Крепатуру вы, скорее всего, не раз испытали на себе: не только в самом начале фитнес-занятий, но и при освоении новых комплексов упражнений или при увеличении их продолжительности и интенсивности. Причиной этого вида боли служат микроскопические повреждения или даже разрывы мышечных волокон.

Большое количество микроповреждений мышц тормозит рост мышечной ткани. Это происходит из-за того, что для роста мышц необходимы аминокислоты, которые также нужны для заживления поврежденных мышц. Сильные повреждения мышечной ткани «воруют» аминокислоты для заживления, не давая тем самым, расти мышечным волокнам.

Травматические причины мышечной боли

Полной противоположностью естественным болевым ощущениям служит сильная боль, возникающая вследствие травмы. Такая боль носит ноющий характер, усиливается даже от незначительных нагрузок и становится невыносимой при резком движении.

Болевой синдром проявляется сразу же, во время тренировки, иногда – на следующий день.

Если у вас появилось покраснение и отек тканей, кровоподтеки, общее недомогание, это явно свидетельствует о серьезной травме мышц и связок. В таком случае не откладывайте поход к врачу!

Самой главной причиной травматизма в спортивном зале является неосторожность. Чтобы избежать неприятных последствий, достаточно выполнять несколько простых правил. Не стоит:

  • приступать сразу же к тяжелым упражнениям, пропуская разминку
  • продолжать заниматься на тренажерах, испытывая какое-либо неудобство
  • брать на себя непосильный вес на силовых тренировках
  • во время тренировки игнорировать появление хруста или щелчков в суставах

И не забывайте прислушиваться к советам тренера: под руководством наших тренеров вы сможете не только получить желаемый эффект, но и научиться заботиться о безопасности тренировок.

Как избавиться от болей после тренировки

Мы разобрали причины боли, теперь поговорим о том, как от нее избавиться. Безопасные виды боли можно снять непосредственно во время занятий, повторив упражнение, которое ее вызвало, но с меньшей нагрузкой. Эти действия уберут скованность мышц и обеспечат усиленный приток крови, несущей тканям кислород и необходимые для регенерации питательные элементы.

Дискомфорт в мышцах ног и нижней части тела можно снять с помощью кардиоупражнений, а избавиться от болевых ощущений в мышцах верхней части тела можно, сделав упражнения с собственным весом или занимаясь йогой.

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Если же говорить о снятии крепатуры, есть несколько действенных методик, позволяющих быстро убрать болевой синдром.

Правильное питание и режим сна

Это имеет первостепенное значение для восстановления мышечной ткани. После тяжелых тренировок вашим мышцам жизненно необходимы белки и углеводы: первые поставляют аминокислоты, нужные для быстрого заживления микроразрывов, а вторые обеспечивают мышцы гликогеном. Употребление не менее 2 литров воды в день способствует выводу из организма токсинов и исключает обезвоживание, приводящее к усталости мышц (однако не переборщите: чересчур обильное питье вызывает излишне активную работу почек). Не забывайте об отдыхе: придерживайтесь режима, старайтесь не ложиться слишком поздно и спать не менее 8 часов. Здоровый полноценный сон поможет вам восстановить силы и подготовиться к новым тренировкам.

Расслабляющий массаж

В студии Body&Mind знают, как правильно восстановиться после занятий спортом: новая услуга спортивного массажа поможет вернуть силы и хорошее самочувствие после качественной тренировки. Ищите в расписании Massage’30 и Massage’60 и записывайтесь на сеанс расслабляющего массажа.

Горячая ванна или сауна

Сауна в The Base – вот что отлично убирает болевые ощущения в мышцах! Во время пребывания в сауне расширяются сосуды, чем увеличивает объем крови в мышечных тканях, содействует выводу токсинов и ускоряет процесс восстановления.

Как избежать появления мышечных болей после тренировок

Лучше всего, конечно, попросту не допускать появления боли. Самый простой и действенный способ не испытывать болезненных ощущений после занятий — разумно подходить к тренировкам. Не стоит на первом же занятии перегружать мышцы: опытные тренеры клуба The Base советуют наращивать нагрузку понемногу, постоянно регулируя ее продолжительность и интенсивность. Кроме того, никогда не жалейте времени на разминку и заминку.

Разминка

Это необходимый элемент любой тренировки, снижающий риск получения травм, разогревающий мышцы, уменьшающий их скованность и избавляющий спортсмена от появления болевых ощущений после занятий.

Заминка и растяжка

Заканчивать любую тренировку нужно простыми упражнениями на все группы мышц, легким бегом и растяжкой. Это поможет избавиться от молочной кислоты, накопившейся в мышцах за время занятий.

Можно ли тренироваться, когда мышцы еще болят после предыдущей тренировки?

Этот вопрос часто задают начинающие спортсмены, и на него нет однозначного ответа, все зависит от целей, которые ставит перед собой тренирующийся.

Если ваша цель — набрать мышечную массу и улучшить силовые результаты, то продолжать занятия будет нецелесообразно, так как болевые ощущения говорят о том, что процесс восстановления мышц еще не закончился.

Если тренировки нужны для поддержания спортивной формы, то мышцы нагружать можно, правда, с облегченной нагрузкой.

Если же вы оказались в зале, чтоб сжечь лишний жир, то заниматься можно и даже нужно, но нагрузка при этом должна быть более объемной и менее интенсивной.

Здравствуйте, читательницы, и надеюсь, читатели. Поделюсь с вами наболевшим, в прямом смысле этого слова. Никогда раньше не знала, что такое боль в икрах после тренировки и что с этим делать. Хотя, и что такое тренировки я тоже не особо знала.

Зато когда начала заниматься pole dance, очень даже узнала. Мне было 22 и я имела идеальную с точки зрения математики фигуру – шар! Не похудела к лету, так хоть к зиме приведу себя в порядок. Правильное питание, тренировки 3 раза в неделю и все такое. Но не все оказалось так просто как я думала. После первой же тренировки почувствовала боль во всем теле, а особенно в икроножных мышцах. Организм, который всю жизнь имел освобождение от физкультуры, слегка офигел.

Даже передвигаться было достаточно трудно, а мысли о следующей тренировке вызывали ужас и панику. На запрос в интернете «болят икры после тренировки что делать?» вразумительного ответа я не получила. А делать-то нужно было хоть что-то, ведь боль иногда была невыносимой. Решили обратиться к тренеру, который мне все подробно и понятно объяснил. А теперь такой ценной информацией я хочу поделиться с вами.

Так почему все же болят икры после тренировки?

Необходимо понимать, что до занятий ваши мышцы были в состоянии полного покоя и расслабленности. А затем они резко получили серьезную нагрузку. Стресс? Еще какой. В ответ на это в волокнах сильно увеличивается количество молочной кислоты. Из-за нее то и возникают болезненные ощущения и дискомфорт.

Если во время тренировки вы затратили энергии больше чем обычно, то необходимо немного времени, чтобы вывести кислоту. Если пару дней сильно не напрягать мышцы, то все быстро восстановится. Но после этого случая я поняла одно: чем чаще я буду давать мышцам нагрузку, тем реже у меня будут какие-либо неприятные ощущения.

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Причиной может быть и запаздывающая боль. Она обычно появляется через 2-3 дня после тренировки. Обычно это происходит из-за микротравмы волокон. Но все не так страшно: организм просто избавит мышцы от шлаков и восстановит повреждения. После 3-4 занятий боль начнет проходить. Нужно лишь менять нагрузку и интенсивность выполнения упражнений.

Повышение реактивности мышц тоже привести к болям или даже судорогам. Сложно было сразу понять что это за процесс. Как объяснил мне тренер, это дисбаланс жидкости и соли. Для его профилактики рекомендуется делать растяжку до и после занятий.

Если боль после тренировки ноющая, сковывает мышцы и усиливается при нагрузке, то это может быть даже травма. Обратите внимание на больной участок: на нем может появиться припухлость. Обычно, в случае травмы боль возникает моментально. Тогда на некоторое время стоит прекратить занятия спортом и обратиться к врачу.

Еще одна причина судорог и болей после тренировки заключается в истощении мышц. Это происходит из-за нехватки различных микроэлементов, например, калия, натрия и магния. Именно они необходимы для нормальной работы мышечных волокон на клеточном уровне. Во время занятий спортом мы теряем вместе с потом и эти необходимые вещества. Поэтому организму нужно раз за разом пополнять их резерв. Если этого не происходит, то возникают мышечные сокращения, боли и отеки.

Пополнить количество натрия и калия в организме можно при помощи специального спортивного электролитного питания. Лично я предпочитаю поддерживать уровень калия в норме другими способами: я просто ем бананы.

А вот как быть с магнием? Тут тоже есть несколько вариантов. Во-первых, можно использовать магниевое масло. Я просто наносила его распылителем на икры и давала впитаться. Эффект появляется быстро: проходит напряжение и долгое время мышцы не сводит. Во-вторых, можно подумать о добавках с магнием. Но лучше просто кушать достаточно продуктов с высоким его содержанием. В таком случае на помощь придут шпинат, какао-порошок, черные бобы, семена льна, семена подсолнечника, миндаль и кешью.

Советы тренера: уменьшаем боль в икрах после тренировки

Способов есть множество. Хорошо помогает при болях в икрах распаривание, т.е. сауны, бани или просто горячий душ или ванна. Лучше станет очень быстро. Если нет такой возможности, то можно просто растереть мышцы разогревающей мазью или гелем. Тоже неплохое средство. Тренер мне посоветовал делать растяжку после тренировки. Вот несколько упражнений:

  1. Садимся на пол с прямыми ногами, как это показано на первом рисунке. Носки тянем на себя и с примой спиной стараемся положить живот на колени.
  2. Стоим на небольшом возвышении, пятки висят в воздухе, для удержания равновесия, держимся руками за любой доступный предмет. Тянемся пятками в низ.
  3. Делая упор руками в стену, одну ногу выставляем в перед в согнутом состоянии, а вторую отставляем назад распрямленной, как это показано на третьем рисунке. Внимание! Колено согнуто под углом 90º, можно больше, но не меньше! Иначе, потом будут боли в коленях. Ступня задней ноги полностью прижата к полу.

Когда выполняете растяжку, Вы должны чувствовать натяжение в икроножных мышцах.

Контрастный душ также может помочь в такой ситуации. Почему его стоит делать? Потому что теплая вода расслабит мышцы, а холодная – снизит кровоток. Такое чередование снимет болевые ощущения и уменьшит воспаление.

Но самое главное спасительное средство – это массаж. Не обязательно идти к профессиональному массажисту, можно сделать его и самостоятельно. Главное здесь – разогреть и «промять» икроножные мышцы. Обычно после массажа в них улучшается кровоток, а боль медленно проходит. Слышала даже о специальном массажном валике. Многие его очень хвалили.

Профилактика растяжения мышц икр

Боли в икрах можно избежать, если соблюдать некоторые правила:

  • Делать разминку и растяжку до и после занятий спортом
  • Тренировки должны быть регулярными, без длительных перерывов
  • Плавно увеличивать нагрузку нагрузку
  • Правильно подбирать спортивную обувь и не экономить на спорттоварах

Честно, информации и советов было так много, что я и сама поначалу запуталась. Главное, что все средства оказались эффективны и теперь никаких болей после тренировок я не боюсь. Согласитесь, тогда и занятия спортом приносят больше удовольствия.

Чувствую себя мудрой бабушкой, которая передает весь свой жизненный опыт будущим поколениям. Надеюсь все, что я тут так старательно изложила, поможет вам. Не болейте. И обязательно поделитесь этой информацией с друзьями. А я, в свою очередь, обещаю рассказать вам в следующий раз еще что-нибудь полезное.

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