Svalová horečka a bolest svalů po cvičení - příznaky a léčba
Pokud jste se "zničili" v posilovně nebo při namáhavé fyzické práci, vaše tělo prochází tzv. svalovou horečkou. Jedná se o bolestivý a nepříjemný stav, který jsme alespoň jednou pocítili snad všichni. Zjistěte, co přesně svalovou horečku způsobuje, jak ji předcházet a jak se z ní dostat.
Obsah článku5 kapitol
Pokud vás trápí bolest svalů až týden po cvičení nebo jiné fyzické aktivitě, pravděpodobně jste si přivodili takzvanou svalovou horečku. V tomto článku probereme, jak svalová horečka vzniká, jak dlouho trvá, podíváme se na její příčiny a příznaky, a hlavně jak se jí co nejrychleji zbavit a předcházet jí v budoucnu.
Co to je svalová horečka a jaké jsou její příznaky?
Svalová horečka, anglicky označovaná zkratkou DOMS (delayed onset muscle soreness), je značně bolestivý stav těla, který přichází po náročném tréninku. Kromě toho, že samotná bolest je velmi nepříjemný prožitek, tak svalová horečka může sportovce omezovat ve sportovních aktivitách a někdy dokonce i v běžných denních činnostech. Kromě bolesti svalů doprovází svalovou horečku další projevy jako omezená ohebnost a pocit “zkrácenosti” bolavých svalů.1
Jak a proč svalová horečka vzniká?
Svalové bolesti po sportu vznikají tak, že při cvičení dojde k poruše struktury svalových vláken (vlákna se potrhají, aby se mohla regenerovat na větší a silnější) a to způsobí bolest.
Pro vznik svalové horečky je potřeba nadměrně svalová vlákna poškodit. K takovému velkému potrhání vláken dochází hlavně při vykonávání pohybů, na které není tělo zvyklé nebo při intenzivním trénování, a to hlavně v excentrické části pohybu, tj. když se zatížený sval natahuje (např. při dřepu, když jdeme s činkou dolů, u shybu je to část sesunu od hrazdy do natažených rukou, u zvedání jednoručky na biceps, když jednoručku spouštíme dolů).1
Značné poškození svalových vláken by v ideálním světě mělo znamenat zregenerování do výrazně silnějšího stavu, a tudíž výrazné zvětšení svalu, ale tak to bohužel nefunguje. Nadměrné poškození svalových vláken totiž způsobí dysbalanci elektrolytů, oxidativní stres a zapojení buněk zánětu do hojení svalu. V tomto prostředí se sval hojí pomaleji a zároveň jsou produkovány látky, které působí na nociceptory (receptory bolesti) a proto takové potrhání svalu bolí i několik dní po sportu.1
Jak dlouho svalová horečka trvá?
Typicky se svalová horečka začne projevovat za 6-12 hodin od cvičení, bolest dosáhne maxima druhý nebo třetí den a poté zmizí mezi pátým až sedmým dnem.1 Délka, intenzita a doba nejvyšší intenzity bolesti se odvíjí od intenzity tréninku, délky tréninku, konkrétní svalové skupiny a typu svalových vláken v trénovaném svalu. Typický je příklad, kdy po těžkém tréninku nohou je bolest nejintenzivnější až druhý odpočinkový den.
Jak svalové horečce předcházet a jak se ji zbavit?
Prevence a terapie svalové bolesti se částečně může překrývat, protože některé léčebné kroky se dají využít pro předejití bolestí.
Čistě preventivní opatření pro atleta je znát své tělo a naslouchat mu. To je velmi užitečná schopnost, pokud chce sportovec eliminovat riziko zranění, přetrénování nebo právě i svalové horečky.
Důležitou prevencí je i postupné vytvoření tolerance na zátěž. Není nejrozumnější jít do sportu hned naplno, ale naopak je rozumné posouvat možnosti svého těla i své výkony krok po kroku.
Chlad
Preventivní i terapeutickou metodou je využívání chladu a tepla. Ponoření svalů do chladné vody pomáhá se zrychlením regenerace, protože chlad napomůže přesunu prozánětlivých a bolest způsobujících látek ze svalu do krevního oběhu, kde jsou snadněji eliminovány. Z metaanalýzy mnoha studií vychází, že nejlepší výsledky přináší ponoření bolavých svalů do 11 až 15 stupňové vody na 15 minut. Podobné účinky přináší i kryoterapie (2-5 minut strávených v místnosti vychlazené až na mínus 100 stupňů).2
Aplikace chladivých mastí s obsahem mentolu je ve výzkumu stále nevysvětleným fenoménem. Sportovci je rádi využívají, protože jim pocitově od bolesti pomáhá. V zaslepeném porovnání chladivé masti s mastí bez účinných látek sportovci vyhodnotili placebo mast jako tu, které jim lépe pomůže se zbavit bolesti. Z toho vyplývá, že se jedná spíše o placebo efekt po namazání jakékoli masti na bolestivý sval. Zároveň ale skokani a běžci se svalovou bolestí po namazání chladivou mastí zachovali svoji sílu a výkonnost při dalším tréninku lépe, než sportovci namazaní placebem. Tyto výsledky se nedají nijak objasnit, ale ví se, že chladivá mast s bolestí pomáhá (i když jen jako placebo a ne kvůli obsaženým látkám) a usnadní rychlejší zopakování běžeckého nebo skokanského výkonu po svalové horečce.5
Aplikace tepla
Aplikace tepla v podobě sauny, vířivky nebo teplých obkladů je doporučována až v pozdějších stádiích svalové horečky. Teplo by se mělo aplikovat až s odezníváním bolestí (cca od 4. do 7. dne od začátku bolestí), kdy může regeneraci urychlit, a dokonce může mít pozitivní vliv na svalový objem. V prvních 3 dnech, kdy se bolesti stále zesilují, by teplo mohlo zhoršit zánětlivou odpověď.2
Komprese
Užíváním komprese po sportu (stahováním zatíženého svalu) se dá buď předejít bolestem, anebo je zmírnit a zkrátit jejich trvání. Faktem je, že komprese svalu během sportu nepřináší žádný benefit narozdíl od komprese po sportu.3
Mnohé známé a roky doporučované metody pro zrychlení regenerace a mírnění bolesti nevyšly ze studií jako prokazatelně účinné v prevenci ani terapii svalové horečky. Někteří jejich efekt popisují, zatímco jinde jejich efekt popírají. Jedná se například o protahování svalů po tréninku, aktivní odpočinek ve formě nenáročného sportování, vibrační masírování svalů, použití masážního válce ani elektrostimulace svalů, ruční masáže nebo akupunktura. Můj skromný názor je, že když vám něco z toho pocitově pomáhá, tak se vyplatí to dělat a pokud necítíte rozdíl a nenaplňuje vás to, tak nemá cenu s tím pokračovat.2, 4
Léky proti bolesti
Užívání léčiv k terapii svalové horečky se obecně nedoporučuje a je až poslední volbou. Léky proti zánětu a bolesti (typu ibuprofen) sice pomohou od nepříjemné bolesti, ale regeneraci svalů nijak výrazně nezrychlí a navíc mají při dlouhodobém užívání řadu nežádoucích účinků.
Potraviny a doplňky stravy
Pozitivní vliv na svalovou horečku vykazují i některé ze suplementů. Nejedná se sice průlomovou terapii, ale suplementace těchto látek může přinést mírný benefit v prevenci a mírnění příznaků svalové horečky. Svalovou horečku zmírní obsah BCAA v proteinovém nápoji po tréninku, kofein po tréninku, vitamin D, extrakt z kurkumy, šťáva z červené řepy a omega 3 mastné kyseliny.2, 3, 4
Shrnutí na závěr
Svalová horečka je bolestivý stav svalů vznikající po těžkém sportování. Může trvat až týden a je poměrně dost omezující. Nejlepší je jí předcházet rozumným cvičením a zároveň využívat koupele v chladné vodě, kryoterapií a kompresními obvazy. To všechno můžeme doplnit suplementací.
Zdroje
- Hotfiel, Thilo et al. “Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics.” “Delayed Onset Muscle Soreness – Teil I: Pathogenese und Diagnostik.” Sportverletzung Sportschaden : Organ der Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin vol. 32,4 (2018): 243-250. doi:10.1055/a-0753-1884
- Heiss, Rafael et al. “Advances in Delayed-Onset Muscle Soreness (DOMS) - Part II: Treatment and Prevention.” “Delayed Onset Muscle Soreness – Teil II: Therapie und Prävention.” Sportverletzung Sportschaden : Organ der Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin vol. 33,1 (2019): 21-29. doi:10.1055/a-0810-3516
- Tanabe Y, Fujii N, Suzuki K. Dietary Supplementation for Attenuating Exercise-Induced Muscle Damage and Delayed-Onset Muscle Soreness in Humans. Nutrients. 2021 Dec 24;14(1):70. doi: 10.3390/nu14010070. PMID: 35010943; PMCID: PMC8746365.
- Afonso J, Clemente FM, Nakamura FY, Morouço P, Sarmento H, Inman RA, Ramirez-Campillo R. The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Physiol. 2021 May 5;12:677581. doi: 10.3389/fphys.2021.677581. PMID: 34025459; PMCID: PMC8133317.
- Gillis, D Jason et al. “Influence of Menthol on Recovery From Exercise-Induced Muscle Damage.” Journal of strength and conditioning research vol. 34,2 (2020): 451-462. doi:10.1519/JSC.0000000000002833
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This is a useful explanation of muscle soreness after exercise, especially the reminder that recovery takes time and that listening to your body is an important part of training. I also like the emphasis on gradually increasing training intensity rather than pushing too hard too quickly.
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Jason Godgift
Hello everyone this is the opportunity for you to get cured completely from herpes virus with the good herbs of DR AGBOMIAN SUNDAY the good man you can give a try of this good herbal cure for herpes it’s really amazing i also recommended it as well contact his WhatsApp number via +2349153314157 or inbox his DRAGBOMIANHERBALCURED77@GMAIL.COM
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Jacob Binitha
How he has helped me in curing my sickness and bringing happiness into my life. I can really vouch for DR AGBOMIAN SUNDAY, In herbal treatment. I was suffering from Cervical Cancer and infected with HPV. I used to have unusual vaginal bleeding and painful urination. There was nothing I could do until a childhood friend introduced me to Dr. Agbomian Sunday Herbal Remedies. I spoke with him and ordered his recommended medication which was delivered to me through DHL. Immediately I began using herbal medicine, and within a week I couldn’t feel any pain. It took me 2 weeks to finish the medicine and afterwards I was completely cured. I highly recommend that you order your herbal medication through. Dragbomianherbalcured77@gmail.com
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Jacob Binitha
How he has helped me in curing my sickness and bringing happiness into my life. I can really vouch for DR AGBOMIAN SUNDAY, In herbal treatment. I was suffering from Cervical Cancer and infected with HPV. I used to have unusual vaginal bleeding and painful urination. There was nothing I could do until a childhood friend introduced me to Dr. Agbomian Sunday Herbal Remedies. I spoke with him and ordered his recommended medication which was delivered to me through DHL. Immediately I began using herbal medicine, and within a week I couldn’t feel any pain. It took me 2 weeks to finish the medicine and afterwards I was completely cured. I highly recommend that you order your herbal medication through. Dragbomianherbalcured77@gmail.com
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Jacob Binitha
How he has helped me in curing my sickness and bringing happiness into my life. I can really vouch for DR AGBOMIAN SUNDAY, In herbal treatment. I was suffering from Cervical Cancer and infected with HPV. I used to have unusual vaginal bleeding and painful urination. There was nothing I could do until a childhood friend introduced me to Dr. Agbomian Sunday Herbal Remedies. I spoke with him and ordered his recommended medication which was delivered to me through DHL. Immediately I began using herbal medicine, and within a week I couldn’t feel any pain. It took me 2 weeks to finish the medicine and afterwards I was completely cured. I highly recommend that you order your herbal medication through. Dragbomianherbalcured77@gmail.com
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Charlotte Olivia
I came across DR AGBOMIAN SUNDAY. On how he has used healing herbs to cured so many people from herpes and other illness so I decided to give him a try, and now am permanently cured from hpv after using the natural herbs medication and cleansing supplement sent by Dr Agbomian Sunday, No more hpv. You need help too then visit Dragbomianherbalcured77@gmail.com or Call or Whatsapp Phone Number, +2349153314157
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Windy Jeff
I never believe I can be normal again and have a good life like others I always regretted the day I got diagnose with the virus, I was lost of hope when my doctor told me there is no cure for it but I keep thinking and thinking about my future, if I can have kids of my own well I am so grateful for my helper who get me cured with his herbal medicine, I go online in search of anything that can help me because I can’t deal with it forever so I found this Doc Agbomian Sunday email on a blog of someone who was cured by him I quickly contact him for help and explain all my pain to him, he told me not to worry about it there is cure for real, I never believe until he send me the herbal medicine when I order for it and I have it within 4 days that is how I took the medicine for 2 week and the following week I go for test just to confirm I was 100% cured from this sickness what a miracle in my life I am so happy right now, you can also get in contact with him if you have such sickness through email address Dragbomianherbalcured77@gmail.com -
Windy Jeff
I never believe I can be normal again and have a good life like others I always regretted the day I got diagnose with the virus, I was lost of hope when my doctor told me there is no cure for it but I keep thinking and thinking about my future, if I can have kids of my own well I am so grateful for my helper who get me cured with his herbal medicine, I go online in search of anything that can help me because I can’t deal with it forever so I found this Doc Agbomian Sunday email on a blog of someone who was cured by him I quickly contact him for help and explain all my pain to him, he told me not to worry about it there is cure for real, I never believe until he send me the herbal medicine when I order for it and I have it within 4 days that is how I took the medicine for 2 week and the following week I go for test just to confirm I was 100% cured from this sickness what a miracle in my life I am so happy right now, you can also get in contact with him if you have such sickness through email address Dragbomianherbalcured77@gmail.com -
Leonard Timberland
To become a lottery winner, one must first achieve spiritual enlightenment focused on positivity. I consider myself fortunate to have won a staggering $750,000,000 after connecting with a spell expert named Lord Meduza. He is incredibly sincere, and honest about their work. He opened my eyes to the concept of spirituality. When I expressed my desire to win the Mega Million, he informed me that it wasn’t in my destiny to win that but rather I am meant to win the Powerball instead which I agreed to. After 2 weeks of intense spiritual work, I received the numbers from him and I followed his instructions to play them resulting in a $750,000,000 win on the Powerball lottery. Beware of those fraudulent spell experts who claim to have knowledge about spells but actually they know nothing. Lord Meduza is the ultimate choice for obtaining your lottery winning numbers. You can connect with him via
Email: lordmeduzatemple@hotmail.com
Whats_App +1 807 798-3042
Website: lordmeduzatemple.com -
sunita rao
How I got rid of human papillomavirus (HPV) with natural treatment. i was diagnosed with this virus for 5 years i broke up with my boyfriend because i contracted the virus from him, luckily i found a herbalist name Dr. Ogedegbe everyone testify good of his natural treatment i picked up his address and contacted him. he truly treated me with natural herbs in a week and i got cured. I share this post because ever since I got this treatment I’m perfectly ok with my health, you can get contact with him through his email address dr.ogedegbe6@gmail.com or whatsapp +2349121737553.
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Anita Burns
I was cured from 5 years of Genital Herpes Virus and Itching Blisters on my genital part within 2 weeks with this herbal doctor medicine.(Dr sikies) I was recommended to This herbal doctor through this news site and his information was shared by his previous clients who have been cured from different diseases. I decided to try this herbal doctor product which I placed an order and within 3 working days I received the product on my address through DHL. And with this herbal doctor instructions I used the product for 2 weeks after concluding the herbal product, I was advised to go for another Genital Herpes PCR test which I did and to my surprise my result was negative with no trace of the virus on my blood . I highly recommend him to anyone suffering from
HEPATITIS, HERPES ZOSTERS,HPV, FIBROID, WEAK ERECTION, KIDNEY CYST, COPD, PROSTATE ENLARGEMENT, ERECTILE DYSFUNCTION, HIGH BLOOD PRESSURE AND SUGAR YOU CAN REACH HIM ON Email: drsikies@gmail.com / whatsApp +2348163430143
Place order now via website: https://drsikiesherbalcuremedicine.weebly.comYou can reach me via mail: anitaburns68@gmail.com
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Pamela Adams
For a very long time, I knew no peace because of my Parkinson’s disease, which I suffered from for 8 years with pain and struggles. However, I am grateful to my family for their support and for never giving up on me. I must especially thank my father-in-law, who recommended EarthCure Herbal Clinic to me after they helped him with his Alzheimer’s disease as well. Long story short, I reached out to EarthCure Herbal Clinic through www . earthcureherbalclinic. net, received their treatment, and followed the instructions exactly as directed. To my greatest amazement, I experienced complete relief, as all my symptoms, including resting tremors, muscle rigidity, slowness of movement (bradykinesia), and balance issues, were completely reversed. Today, I live a normal, healthy life. I wholeheartedly recommend EarthCure Herbal Clinic’s health protocol to anyone in need of health assistance, and I advise you to contact them at info @ earthcureherbalclinic. net.
