It often happens that you feel pain in your leg muscles after a training session or after walking for 30 minutes or more. These inconveniences may be due to the fact that these activities were not performed correctly.
Muscle pain may indicate that you have not taken care of some aspects of the exercise. In some cases they can suggest poor posture, in others a lack of hydration. There may also be multiple concomitant 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 from doing normal activities such as walking up and down stairs. In light of all this, it is important to know how to prevent muscle aches, 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, 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 quick recovery.
Normally, after a training session, some pain is felt for about 48 hours. By putting the following tips into practice, you can reduce this interval to about 12 hours:
1. Warm up
It is critically important to stretch before you start exercising. It only takes a few minutes to avoid contractures and pains. Exercising “cold” would only make you more prone to possible injury.
2. Stay hydrated
Drinking water not only prevents thirst and dehydration, but also helps regulate body temperature and transport those nutrients that allow our joints to remain supple. It also helps us eliminate toxins through urine. By drinking water during your workouts, you will reduce fatigue and the possible appearance of cramps, dizziness, contractures and injuries.
3. Pay attention to posture and technique
If you don’t know how to perform an exercise, ask an instructor for advice. Sometimes, muscle pain is due to improper movement or because you are lifting more weight than you should.
4. Avoid Overtraining
Another tip to avoid having pain in the muscles of the legs (or any other part of the body) is to respect the limits of your body and take small steps. You don’t have to intensify your workouts overnight.
If you try to lift more weight and your muscles are not ready, you are more likely to be injured or seriously injured. The same goes for cardio exercises… you can’t run full speed if you can’t even walk!
5. Stretch at the end of each training session
Many, when they finish the last exercise of their training, immediately run to take a shower. This is a mistake you may pay dearly for! The possibility of having a contracture or severe pain in the muscles is high. So even if you don’t like the idea, take a few minutes to stretch. In this way, the blood will circulate properly and recovery will be complete in a shorter time.
How can we avoid muscle pain in the legs after workouts?
To avoid aching muscles after training, you should consider starting to follow healthy habits. Keep in mind that, depending on the activity you do, the muscles will strain more or less, therefore, the 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 days of training (one yes and one no) so that the muscles can recover. On rest days, you can go for a walk or do some low impact activities.
2. Get enough sleep
Did you know that when you sleep, your muscles regenerate? For this reason we recommend that you get at least eight hours of continuous sleep every 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 down on the bed, floor or sofa and, keeping your back straight, lift your legs and rest your heels on the wall for a minute. Keeping the legs straight in that position promotes venous return. You have to repeat the operation several times for at least 15 minutes of rest.
In the event that the muscle pain is very intense, we recommend that you contact a physiotherapist. This professional can tell you what and how to fix the problem. Do not pretend that the problem does not exist, avoid “self-medication” and do not continue training. You could only make the situation worse.