You will need: a towel and hot water.
1. Heat the water without boiling. Fold the towel so that it can cover only the area that you are going to compress.
2. Dip a rolled towel in a bowl of water, gently squeeze and apply to the pain area. Keep until the towel cools down. Repeat the procedure if necessary.
This compress should not be used if you just got injured. In this case, it is necessary to apply not heat, but cold to the pain zone.
How to make a warm compress at home
Creating a fragrant warm compress.
1. How to make a warm compress - collect materials. All you need for the main compress is a clean, dry sock (or small bag), uncooked rice, legumes, or oats to put inside. However, if you want to give the compress a pleasant aroma, you will also need some powdered peppermint, cinnamon or any other flavor that you prefer. You can use some herbs from your kitchen, the contents of an herbal tea bag or essential oils. Try adding a relaxing lavender, chamomile, sage or peppermint to your compress for an even more soothing feel.
2. Fill the sock. If you use rice, beans or oats, pour them into the sock until it is completely ½ - заполн full. Just leave enough sock material at the end to tie the knot if you do not plan to sew the end of the sock to make a constant warm compress. Then you can fill it almost to the top. As you fill up the sock, you can add small pinches of your fragrant powder or herbs so that the compress has a pleasant aroma. Causes of severe muscle pain.
3. Microwave compress. After you seal your compress, place it in the microwave for 30 seconds. After 30 seconds, you can feel and see how warm it is. If you are happy with the level of heat, you can pull it out and use it. If you want it to be warmer, keep holding it in increments of 10 seconds until the compress becomes as warm as you would like. Remember that placing scalding hot materials on your skin can cause blisters and burns. The optimal range is from 21.1 to 26.7 ° C.
4. Place a barrier between the skin and the compress. You can wrap a compress or place a towel or t-shirt on your skin where you plan to use heat. This will prevent skin damage or burning. Make sure you check your skin every few minutes to make sure your skin is still in good shape. How to make a warm compress with steam?
Making a warm steam compress.
1. Dampen a clean rag. Pass water through a rag until it is saturated with water. It must be wet. Then place the cloth in a resealable plastic bag. Fold the fabric carefully to ensure even heating when you put it in the microwave. Do not seal the bag yet.
2. Put in the microwave. When the bag remains open, place the bag and a rag in it in the center of the microwave. Heat for 30-60 seconds, adding time in 10 second increments until it reaches the temperature you are looking for. Why cramps calf muscles?
3. Use a kettle as an alternative. If you don’t have a microwave or it’s inconvenient to heat the bag, you can simply heat the water in the kettle on the stove. Place a washcloth in a bowl and pour boiling water over a rag. Then use the tongs to put them in a plastic bag. You can also apply a warm cloth directly to your skin if you want to get moist heat, but you must be extremely careful that the compress is not too hot. This type of warm compress is useful for sinus pain, but you should be aware of the risk of burns.
4. Be careful when handling the plastic bag. Since the rag was saturated with water, scalding from hot steam from a plastic bag may occur. Use caution when removing the bag and rags from the microwave to prevent burns. Hot steam can seriously burn your skin, even if you do not get direct contact with a hot object. Use a pair of kitchen tongs to handle materials if they are too hot to the touch.
5. Wrap the plastic bag in a clean towel. You do not want to apply a hot bag directly to your skin, so use a clean towel as a protective barrier. Place the plastic bag in the center of the towel, then fold the towel around the heated material. Make it so that the bag does not slip off the towel and leaves only one layer of towel between the compress and the skin.
6. Place the wrapped compress on the skin. Let the compress cool if you feel it is very hot. Remember to give your skin a break from heat every ten minutes and do not apply a compress for longer than 20 minutes. If your skin begins to look dark red, purple, spotty red and white, blistering, swollen, or you have a rash, consult your doctor. You may have skin damage from heat. How to make a warm compress for certain diseases? Clicks in the knee while walking.
What is muscle spasm?
What is muscle spasm? These are involuntary contractions of one or more muscles. In other words, during a spasm, the muscles are in constant tension, which cannot be controlled. For example, the leg muscles begin to contract sharply, although you are lying and do not even think about getting up. At the same time, it is not possible to relax.
Painful muscle cramps most often affect the feet, lower back and legs (especially the muscles of the back of the thigh, quadriceps and calf muscles). This does not mean that other muscles are not prone to cramping. Muscle spasm can affect absolutely any muscle. Observations show that the frequency of occurrence and the strength of muscle cramps depend on the diet, the position during sleep, and for women the reason can also be "these days."
Menstrual cramps, diarrhea, lower back pain ... Some of this you definitely experienced at least once in your life. The most common and painful type of cramping is spasm of the calf muscles. He can be so strong that he wakes even the dead. Other types of cramps can occur when you get out of bed in the morning, immediately after training and other types of physical activity.
With age, the risk of muscle spasm increases. Why? From a certain age, muscle mass begins to decline. Remember how old people get smaller. The less muscle mass, the stronger the load on the remaining muscles.
Regardless of age, loss or gain in muscle mass, no one is safe from muscle spasms. Strict diets (some nutrients are natural relaxants), poor blood circulation, inflammatory processes, and intense physical activity can cause frequent muscle cramps. For women, pregnancy and PMS can be the cause of muscle spasm.
6 drug-free treatments for muscle cramps
1. Prevention of electrolyte imbalance
Some studies have shown that a lack of B vitamins also increases the risk of muscle spasms in the legs. Sources of vitamin B are eggs, meat, fish, cereals, and legumes.
An active lifestyle is the best way to prevent muscle cramps. People who regularly engage in sports have more muscle mass and are less prone to inflammatory processes, in addition, they have more flexibility. Correct warm-up before and hitch after training protect muscles from overstrain and reduce the likelihood of injuries. Running well on the spot is good for warming up. Warm-up approaches, increased heart rate and active movements will help to disperse the blood and warm up all the main muscles, ligaments, tendons and joints.
Try not to overstrain, do not neglect the days of rest. Timely muscle recovery after exercise reduces the risk of spasms and injuries.
3. Do not forget about water
Adequate water intake reduces the risk of muscle damage due to heat exhaustion, intense thirst, or excessive sweating.
4. Heat or cold is a budget way to relax your muscles.
A warm compress effectively relieves muscle tension, pain and cramps. Try applying a heating pad or a warm towel to your tense muscles. Massage will increase the effectiveness of the compress, and the spasm will pass faster. Instead of a compress, you can warm up well in the sauna, which also helps relieve stress.
A cold compress also effectively reduces pain.
5. Follow your posture
Long hunched sitting in an unnatural position, incorrect posture when walking - all this negatively affects the muscles and can cause cramping in the legs, back and neck. For example, kyphosis - a common curvature of the upper spine - causes spasm of the back muscles, constant back pain and general muscle stasis.
If you constantly stoop, it weakens the muscles of the neck and negatively affects the spine, and also leads to inflammatory processes in the upper back and in the area of the shoulder blades. If you are often in a similar position, and it already seems natural to you, then urgently seek help from a chiropractor or at least get an ergonomic chair to maintain your posture for a long day.
And, of course, do not forget about exercises aimed at correcting posture.
6. Take baths with magnesia
Epsom salt, Epsom salt, magnesia, magnesium sulfate are all different names for a salt saturated with magnesium. A warm bath with magnesia prevents magnesium deficiency, reduces stress, relaxes muscles and promotes general detoxification of the body.
If your bathroom does not have a bathtub, simply direct your shower to tense muscles. After a hot shower, it is good to do a relaxing massage using essential oils that help to reduce pain. These oils include peppermint and lavender oil.
Determining how to use a warm compress
1. Apply heat to sore muscles. Painful muscles are often the result of excessive accumulation of lactic acid in muscle tissue. When you use a warm compress on a sore muscle, heat draws more blood to this area. The increased circulation flushes out excess lactic acid, making your muscles less painful. It also brings more oxygen to the area, accelerating the healing process of damaged tissue. A warm sensation can distract the nervous system, reducing the number of pain signals sent to the brain.
2. Use moist heat to treat muscle cramps. If you experience prolonged muscle cramps, your first step is to rest the affected muscle. Calm down and avoid the activity that primarily strained your muscle to the point of cramp. Wait 72 hours to apply heat, allowing inflammation in the area to decrease. After three days, apply a moist warm compress to the affected area to speed up the healing process.
3. Treat joint stiffness and pain in arthritis with either warmth or cold. Both methods can be effective in treating joint problems, although some people prefer one of two things. You can try alternating between them until you figure out which one works best for you. Cold ice envelops the soreness you feel, and reduces inflammation and swelling in the joints, constricting the blood vessels. Despite the fact that at first glance extreme cold can be uncomfortable, it is very useful for pain relief in acute pain. Apple cider vinegar for joint treatment.
- Warm compresses dilate blood vessels, increasing blood flow, which speeds up the healing process. Heat also weakens tissues and ligaments in a tough area, increasing their range of motion.
- You can also apply heat by soaking the affected area in warm water. This may mean swimming in a heated pool or just lying in a warm bath.
4. Avoid heat therapy if you suffer from certain conditions. Pregnancy, diabetes, poor circulation, and heart disease (such as high blood pressure) may not respond well to heat therapy. Talk with your doctor before using a warm compress to relieve muscle or joint pain. You should always keep a layer of tissue between the heat source and the skin to prevent burns.
5. Do not use heat for acute injuries. Heat is best used to treat chronic problems, such as persistent muscle soreness, cramping, or chronic joint pain. On the other hand, it is better to use cold immediately after an acute injury, for example, when a joint is dislocated. So, if you pull the muscle, immediately apply ice to reduce swelling during the first 48 hours. If the pain persists for several days, use heat to speed up the recovery process. How to make a warm compress, see above.
Causes of muscle pain after training
Theories of the appearance of muscle pain are many. We will single out the main ones:
- The effect of lactic acid. Accumulating rather quickly in muscle cells, it is a definite by-product of physiological processes. When it leaves the body, uncomfortable sensations arise, and when you repeat the training, this acid becomes more and more. The leaching of this substance with blood takes place within 24 hours, and its accumulation in the muscles during exercise is absolutely safe.
- Delayed pain. It happens that muscle pain “covers” only on the 2-3rd day of classes. The reason is microtrauma of muscle fibers. There is nothing to be afraid of: muscle injuries provoke the body to activate defenses and increase hormone secretion to quickly rid muscles of toxins and repair damage. After 3-4 workouts, the pain begins to subside. A constant change of workloads and intensity of classes is recommended.
- Increased muscle reactivity. This case is due to an exacerbation of the sensitivity of nerve endings due to heavy muscle loads due to a change in the biological balance of fluid and salt. That is, imbalance. In addition to pain, this cause can also lead to cramps in the calf muscles. For prophylaxis, an “before and after” stretch is recommended, as well as compensation for a fluid deficiency right in the classroom.
- Overtraining.With a constant feeling of weakness in the muscles, severe pain and loss of strength, we can safely conclude that the body is exhausted - you are overtrained. From the point of view of biochemistry, this is due to nitrogen imbalance or the loss of a greater amount of protein compared to the resulting one. Persistent symptoms lead to a decrease in immunity, to malfunctions of the hormonal background and the menstrual cycle, and even to infertility.
- Injury. In this case, the pain is aching and chilling, intensifying with sudden movements and with a load of any strength. Often accompanied by swelling at the site of injury, as well as a deterioration in general condition. The manifestation of pain is immediate, less often the next day.
- Full amplitude workouts (horizontal bench press with a barbell, deadlift on absolutely straight legs and deep squats, etc.). In addition to muscle strain, the fact of getting a load in those areas of amplitude where it does not exist in ordinary life is also noted. Pain reduction can be achieved through training with incomplete amplitude.
6 best express ways to get rid of muscle pain after sports
How can I relieve pain quickly? Your attention - the best express methods!
Contrary to stereotypes, it is cold water that reduces muscle pain, but the alternation of cold and warm will be most effective. It can be a contrast shower for 10 minutes or a warm bath (for 20 minutes, with sea salt), immediately followed by dousing with cold water or a cold shower.
One of the best ways to eliminate pain with a combination of low / high temperatures and plentiful drinking regimen.
- Cold water swimming
Regardless of the muscle group being trained and the intensity of training, swimming (especially regular) within 15-20 minutes relieves pain more effectively than other methods. Many athletes suffering from post-workout fittings become big fans of swimming. Pain reduction is due to improved blood circulation and expansion of blood vessels.
If a professional massage therapist is not nearby, then you can do it yourself. The most important thing is to warm up the muscles and squeeze painful areas for blood to come to them. You can use olive oil to warm the muscles with the addition of 2-3 drops of essential oil (clary sage, lavender, marjoram). Также популярны сегодня массажные валики (прим. — тренажеры для пилатеса), улучшающие кровоток в мышцах и способствующие снижению боли. Процедура с таким роликом длится около 15 минут.
Вариант для самых ленивых. Мази из аптеки с травами, с эфирными маслами и желчью, бальзамы либо противовоспалительные крема. Обычно в составе таких средств присутствуют активные компоненты или особые вещества для воздействия на болевые рецепторы (вольтарен, капсикам и др.).
Да, именно так. Сразу после тренировки — разминка. Muscles should work, especially for antagonist muscles. Does your back hurt? So, you need to "pump" the pectoral muscles. Does biceps hurt? Download triceps. Stretching before and after exercise reduces the risk of pain by 50%. In addition, heated muscles also reduce the risk of injury.
How to avoid muscle pain after playing sports in the following workouts?
So that muscle pain does not torment you after training, remember the main rules for their prevention:
The amount of protein absorbed must match the amount consumed. It is also worth remembering that to restore the body you need 2-4 g / per 1 kg of body weight - carbohydrates (per day), about 2 g / per 1 kg of body weight - protein, and also about 20% of the total number of calories as harmless fats .
Its amount per day depends on weight. Calculation of the formula: person's weight x 0.04 = amount of water / day. Due to the lack of water consumed, the body’s ability to remove toxins deteriorates, and the process of muscle recovery takes much longer and more complicated. Drink water!
3-4 cardio workouts per week contribute to faster recovery. Additional oxygen and accelerated blood circulation contribute to the rapid elimination of lactic acid and directly toxins.
- After training - water procedures!
Alternate cold and hot water in 3-5 cycles.
- Do not forget about massage
After training, it is independent (or we ask someone to “stretch” the muscles), and once a month - professional.
One of the most important is fatty acids (300 mg per 1 kg of weight), which reduce the inflammatory process in the muscles and stimulate the immune system. We are looking for them in linseed oil and fish oil.
Classes with a large number of repetitions (from 10 to 15) and a solid weight alternate with classes with a small number of repetitions of exercises (from 6 to 8) and low weight.
- Refrain from workouts that last more than 1 hour
Maximum occupation time is 45 minutes. After an hour of training, testosterone levels decrease and cortisol levels increase.
With its deficiency, the level of cortisol begins to go off scale, as a result of which the recovery process is disrupted and the risk of injury is increased. The optimal time for normal sleep is 8 hours.
- Supplementation with Antioxidants
It is necessary for the neutralization of decay products in the body. We are looking for antioxidants in retinol, carotene, in ascorbic acid and tocopherol, in selenium, in succinic acid, as well as in flavonoids (blue cabbage and cherry, raisins, dark grape varieties).
One of the methods is to quickly recover from classes. Watermelon juice (only natural!) Relieves muscle pain, thanks to the amino acid in its composition (L-citrulline), which helps to remove lactic acid from the body. Drink this juice should be an hour before class and an hour after.
- Foods That Can Relieve Pain
In addition to watermelon juice, there is also black currant, blackberry with blueberry, cranberry and grape juices. The anthocyanins found in these foods help reduce inflammation and pain. Also useful for these purposes are peeled potatoes, cucumbers and figs with pomegranate, walnuts and parsley, ginger. Do not forget about decoctions of licorice (the most effective), of chamomile and linden, of wild rose or currant leaves, of white willow bark, bearberry or hypericum.
When should I contact a specialist?
Joint and muscle pain should not be confused. Joint pain, unlike muscle pain, is a very serious problem that can lead to critical injuries. Remember also that severe muscle damage can result from chronic overstrain. Therefore, the reason for going to the doctor is a pain lasting more than 72 hours.