You often feel pain in your leg muscles after a training session or after a 30-minute walk or more. These discomforts may be due to the fact that these activities were not performed correctly.
Muscle pain may indicate that you have not treated some aspects of the exercise. In some cases, they may suggest a bad posture, in others the lack of hydration. There could also be more concurrent causes. In any case, they greatly affect people’s well-being.
The worst aspect of muscle pain is that it often prevents us from continuing our workouts or performing normal activities such as climbing and descending stairs. In light of all this, it is important to know how to prevent muscle pain, cramps, and other associated discomforts.
How can we prevent muscle pain in the legs when we train?
We must bear in mind that after a workout the pain cannot be completely avoided. It is as if the muscles want to “prove” that they have made an effort and that they need rest to recover. But we can reduce it and facilitate a rapid recovery.
Normally, after a training session, you feel a little pain for a period of about 48 hours. By putting into practice the following tips it is possible to reduce this interval to about 12 hours:
Stretching is essential before starting to train. It only takes a few minutes to avoid contractures and pain. Practicing “cold” would only make you more susceptible to injury.
2. Keep yourself hydrated
Keep yourself hydrated throughout the day – you already know the two-liter a day rule – but when you play sports you need to increase your fluid intake.
Drinking water not only prevents thirst and dehydration but also helps regulate body temperature and transport those nutrients that allow our joints to remain elastic. It also helps us eliminate toxins through urine. By drinking water during your workouts, you will reduce tiredness and the possible appearance of cramps, dizziness, contractures, and injuries.
3. Pay attention to posture and technique
If you don’t know how to do an exercise, ask an instructor for advice. Sometimes, muscle pain is due to the wrong execution of a movement or because you are lifting more weight than you should.
4. Avoid overtraining (Overtraining)
Another tip for avoiding pain in your leg muscles (or any other part of your body) is to respect the limits of your body and take small steps forward. Training should not be intensified overnight.
If you try to lift more weight and your muscles are not ready, you will be more likely to suffer an injury or get seriously injured. The same goes for the cardio exercises … you can’t run at full speed if you don’t even know how to walk!
5. Stretch at the end of each training session
Many, when they finish the last training exercise, immediately run to take a shower. This is a mistake that you could pay dearly! The possibility of having a contracture or severe muscle pain is high. So even if you don’t like the idea, take a few minutes to stretch. In this way, the blood will return to circulate correctly and recovery will be complete in less time.
How can we avoid leg muscle pain after training?
To avoid muscle pain after training, you should consider starting to follow healthy habits. Keep in mind that, depending on the activity you do, your muscles will strain more or less, therefore, recovery times will not always be the same.
After a workout, the body needs at least 24 hours of rest to return to “normal”. We advise you to alternate the training days (one yes and one no) so that the muscles can recover. On rest days you can take a walk or do low-impact activities.
2. Get enough sleep
Did you know that when you sleep your muscles regenerate? For this reason, we recommend that you sleep at least eight hours of continuous sleep each night. If you take a half-hour nap during the day, even better!
3. Raise your legs
A very effective way to avoid muscle pain is to lie on the bed, on the floor or on the sofa and, keeping your back straight, raise your legs and rest your heels on the wall for a minute. Keeping the legs stretched in that position favors venous return. You must repeat the operation several times for at least 15 minutes of rest.
If the muscle pain is very intense, we advise you to consult a physiotherapist. This professional can tell you what and how to solve the problem. Do not pretend that the problem does not exist, avoid “self-medications” and do not continue training. You could only make the situation worse.