Ja tevi moka muskuļu sāpes pat nedēļu pēc treniņa vai citas fiziskas aktivitātes, visticamāk esi izraisījis t.s. muskuļu sāpes. Šajā rakstā apskatīsim, kā rodas muskuļu sāpes, cik ilgi tās ilgst, apskatīsim to cēloņus un simptomus, un galvenokārt to, kā no tām visātrāk atbrīvoties un novērst tās nākotnē.
Kas ir muskuļu sāpes un kādi ir to simptomi?
Muskuļu sāpes, angliski dēvētas ar saīsinājumu DOMS (delayed onset muscle soreness), ir ievērojami sāpīgs ķermeņa stāvoklis, kas rodas pēc intensīva treniņa. Papildus tam, ka pati sāpe ir ļoti nepatīkama sajūta, muskuļu sāpes var ierobežot sportistu sportiskajās aktivitātēs un dažreiz pat ikdienas darbībās. Papildus muskuļu sāpēm muskuļu sāpes pavada citas izpausmes, piemēram, ierobežota kustīgums un sāpošo muskuļu „saīsinātības” sajūta.1
Kā un kāpēc rodas muskuļu sāpes?
Muskuļu sāpes pēc sporta rodas tā, ka treniņa laikā rodas muskuļu šķiedru struktūras bojājums (šķiedras nedaudz saplīst, lai varētu atjaunoties lielākas un stiprākas), un tas rada sāpes.
Lai rastos muskuļu sāpes, ir nepieciešams pārmērīgi bojāt muskuļu šķiedras. Tik liels šķiedru saplīsums notiek galvenokārt veicot kustības, kurām ķermenis nav pieradis vai intensīva treniņa laikā, un tas galvenokārt ekscentriskajā kustības daļā, tas ir, kad noslogotais muskulis izstiepjas (piemēram, pietupienā, kad ejam ar hanteli lejup, pievilkšanās gadījumā tā ir daļa no nolaišanās no stieņa uz izstieptām rokām, hantelēšanas gadījumā bicepsam, kad hanteli nolaižam lejā).1
Ievērojamam muskuļu šķiedru bojājumam ideālā pasaulē vajadzētu nozīmēt atjaunošanos ievērojami stiprākā stāvoklī, tātad ievērojamu muskuļa pieaugumu, taču diemžēl tā tas nedarbojas. Pārmērīgs muskuļu šķiedru bojājums proti izraisa elektrolītu disbalansu, oksidatīvo stresu un iekaisuma šūnu iesaisti muskuļa dzīšanā. Šādos apstākļos muskulis dziest lēnāk un vienlaikus tiek ražotas vielas, kas iedarbojas uz nociceptoriem (sāpju receptoriem), tāpēc šāds muskuļa saplīsums sāp vēl vairākas dienas pēc sporta.1
Cik ilgi ilgst muskuļu sāpes?
Tipiski muskuļu sāpes sāk izpausties pēc 6-12 stundām no treniņa, sāpes sasniedz maksimumu otrajā vai trešajā dienā un pēc tam izzūd starp piekto un septīto dienu.1 Ilgums, intensitāte un maksimālās sāpju intensitātes laiks ir atkarīgs no treniņa intensitātes, treniņa ilguma, konkrētas muskuļu grupas un muskuļu šķiedru veida trenētajā muskulī. Tipisks piemērs ir, kad pēc smaga kāju treniņa sāpes ir visintensīvākās tikai otrajā atpūtas dienā.
Kā novērst muskuļu sāpes un kā no tām atbrīvoties?
Muskuļu sāpju profilakse un terapija daļēji var pārklāties, jo dažus ārstēšanas soļus var izmantot arī sāpju novēršanai.
Pilnīgi preventīvs pasākums sportistam ir pazīt savu ķermeni un ieklausīties tajā. Tā ir ļoti noderīga prasme, ja sportists vēlas samazināt traumu, pārtrenēšanās vai tieši muskuļu sāpju risku.
Svarīga profilakse ir arī pakāpeniska tolerances pret slodzi veidošana. Nav prātīgi uzreiz sākt sportot pilnā apjomā, bet gan gudri ir soli pa solim virzīt uz priekšu sava ķermeņa iespējas un savus sniegumus.
Aukstums
Gan preventīva, gan terapeitiska metode ir aukstuma un siltuma izmantošana. Muskuļu iemērkšana aukstā ūdenī palīdz paātrināt atjaunošanos, jo aukstums palīdz iekaisumu un sāpes izraisošo vielu pārvietošanai no muskuļa uz asinsriti, kur tās vieglāk tiek izvadītas. No daudzu pētījumu metaanalīzes izriet, ka labākos rezultātus dod sāpošo muskuļu iemērkšana 11 līdz 15 grādu ūdenī uz 15 minūtēm. Līdzīgu efektu dod arī krioterapija (2-5 minūtes, pavadītas telpā, atdzesētā līdz mīnus 100 grādiem).2
Vēsinošu ziežu ar mentolu lietošana pētniecībā joprojām ir neizskaidrota parādība. Sportisti tos labprāt izmanto, jo tie pēc sajūtām palīdz pret sāpēm. Aklā salīdzinājumā starp vēsinošu ziedi un ziedi bez aktīvām vielām sportisti placebo ziedi novērtēja kā to, kas viņiem labāk palīdz atbrīvoties no sāpēm. No tā izriet, ka runa ir drīzāk par placebo efektu pēc jebkuras ziedes uzziešanas uz sāpošā muskuļa. Tomēr lēcēji un skrējēji ar muskuļu sāpēm pēc vēsinošas ziedes uzziešanas saglabāja savu spēku un sniegumu nākamajā treniņā labāk nekā ar placebo apziestie sportisti. Šos rezultātus nekādi nevar izskaidrot, taču ir zināms, ka vēsinoša ziede palīdz pret sāpēm (kaut arī tikai kā placebo, nevis satverto vielu dēļ) un atvieglo ātrāku skriešanas vai lēkšanas sniegumu atkārtošanu pēc muskuļu sāpēm.5
Siltuma pielietošana
Siltuma pielietošana pirts, virpuļvannas vai siltu kompreses veidā ieteicama tikai vēlākos muskuļu sāpju posmos. Siltums jāpielieto tikai, kad sāpes sāk mazināties (aptuveni no 4. līdz 7. dienai no sāpju sākuma), kad tas var paātrināt atjaunošanos, un var pat pozitīvi ietekmēt muskuļa apjomu. Pirmajās 3 dienās, kad sāpes vēl pastiprinās, siltums varētu pasliktināt iekaisuma reakciju.2
Kompresija
Kompresijas lietošana pēc sporta (noslogotā muskuļa savilkšana) var vai nu novērst sāpes, vai arī tās mazināt un saīsināt to ilgumu. Fakts ir tāds, ka muskuļa kompresija sporta laikā nesniedz nekādu ieguvumu atšķirībā no kompresijas pēc sporta.3
Daudzas zināmas un gadiem ieteiktas metodes atjaunošanās paātrināšanai un sāpju mazināšanai pētījumos nav apstiprinājušās kā pierādāmi efektīvas nedz muskuļu sāpju profilaksē, nedz terapijā. Daži apraksta to efektu, savukārt citur to efektu noliedz. Runa ir, piemēram, par muskuļu izstaipīšanu pēc treniņa, aktīvo atpūtu nesarežģītas sportošanas veidā, vibrācijas muskuļu masāžu, masāžas rullīša lietošanu, nedz arī muskuļu elektrostimulāciju, manuālo masāžu vai akupunktūru. Mans pieticīgais viedoklis ir, ka, ja kaut kas no tā tev pēc sajūtām palīdz, tad ir vērts to darīt, un, ja nejūti atšķirību un tas tevi neapmierina, tad nav vērts to turpināt.2, 4
Pretsāpju medikamenti
Medikamentu lietošana muskuļu sāpju ārstēšanai vispārīgi netiek ieteikta un ir tikai pēdējā izvēle. Pretiekaisuma un pretsāpju medikamenti (tipa ibuprofēns) gan palīdzēs no nepatīkamām sāpēm, bet muskuļu atjaunošanos nekādi ievērojami nepaātrinās un turklāt ilgstošas lietošanas gadījumā ir vairākas nevēlamas blaknes.
Pārtika un uztura bagātinātāji
Pozitīvu ietekmi uz muskuļu sāpēm uzrāda arī daži uztura bagātinātāji. Runa gan nav par revolucionāru terapiju, taču šo vielu papildināšana var sniegt nelielu ieguvumu muskuļu sāpju simptomu profilaksē un mazināšanā. Muskuļu sāpes mazinās BCAA saturs proteīna dzērienā pēc treniņa, kofeīns pēc treniņa, D vitamīns, kurkumas ekstrakts, sula no biešu un omega 3 taukskābes.2, 3, 4
Kopsavilkums nobeigumā
Muskuļu sāpes ir sāpīgs muskuļu stāvoklis, kas rodas pēc intensīvas sportošanas. Tās var ilgt pat nedēļu, un tās ir samērā ierobežojošas. Vislabāk tās novērst ar saprātīgu treniņu, vienlaikus izmantojot vannas aukstā ūdenī, krioterapiju un kompresijas pārsējus. To visu var papildināt ar uztura bagātinātājiem.
Avoti
- 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
Komentāri (23)
Dear friends online My name is Destiny Hudson And I live in the USA, Dominica I am here today to appreciate the good work of Dr Oyagu, for helping me curing my HSV 1&2 Disease, I contacted the virus from my Partner, I found out he was cheating on me, so I broke up with him, 2 month later I went to test myself in the hospital when I was seeing sore on my mouth and Private areas, I was diagnosed of HSV 1&2. I tried using the acyclovir medicine but it didn’t help in curing it, I went on a search and found out Dr Oyagu curing people illness, and so I got his email and I was told how I can get his herbal cure, 3 days later I received his medicine after using it for 2 weeks I was tested again and was confirm negative, today I am totally free. If you are over there looking for solution email: oyaguherbalhome@gmail.com or contact him on WhatsApp +2348101755322 today and share your own testimony. And He also has herbal cure for the Following DISEASES, eczema, urethra wart, chronic problems. Herpes, Cancer, Als, Hepatitis, Diabetes, HPV ,Infections, ulcer ETC
MY MIRACULOUS LOTTERY JOURNEY WITH LORD OSAZUWA:
I had almost given up on my lottery dreams. I had played for years but the most I ever won was $20, $70, and $30. I often wondered if I would ever win the Jackpot. One night, while searching online, I came across testimonies from people who testified that Lord Osazuwa had guided them in their lottery journey and he gave them the lottery winning numbers after casting a lottery spell. Their stories gave me hope, so I decided to contact him on WhatsApp: +2347031497107 . I explained how long I had been hoping for a major win. He gave me his guidance and instructions, which I followed carefully. I provided him with his requirement to cast the lottery spell and he gave me the lottery winning numbers, I bought the Powerball ticket for $2 dollars. When I checked my ticket, I was shocked by what I saw. I had won $574,000,000, I was overwhelmed with emotion. This experience is something I will never forget. Lord Osazuwa is a God on Earth and his spell is Active. Contact him for help too via Email: drosazuwaspell@gmail.com or WhatsApp: +2347031497107 ….!!
As the world of crypt0currency continues to evolve, the risk of falling victim to scams and fraudulent activities also increases. Unfortunately, I recently found myself in this predicament, having lost a significant amount of cryptocurrency to scammers. The experience was not only financially devastating but also emotionally taxing.
However, I was fortunate enough to come across Brunoe Quick Hack, a team of experts specializing in crypt0currency recovery. Their professional and efficient services were instrumental in helping me recover my lost funds. From the initial consultation to the final recovery, the team at Brunoe Quick Hack demonstrated exceptional expertise and dedication to their craft.
What impressed me most about Brunoe Quick Hack was their ability to navigate the complex and often murky world of crypt0currency transactions. Their advanced tools and techniques allowed them to track down the scammers and recover my funds in a relatively short period. Throughout the process, they maintained open and transparent communication, keeping me informed of every step and progress.
If you or someone you know has fallen victim to a cryptocurrency scam, I highly recommend reaching out to Brunoe Quick Hack. Their services are a beacon of hope for those who have lost their hard-earned money to fraudulent activities. With their help, you can recover your lost cryptocurrency and regain control of your financial well-being.
It’s essential to remember that cryptocurrency scams can happen to anyone, regardless of their level of expertise or caution. However, with the right help and support, it’s possible to mitigate the damage and recover from such incidents. Brunoe Quick Hack is an excellent resource for anyone looking to recover their lost cryptocurrency, and I’m grateful for their assistance in my time of need.
In conclusion, I would like to extend my gratitude to Brunoe Quick Hack for their exceptional service and expertise in recovering my lost crypt0currency. Their professionalism, efficiency, and dedication to their craft are a testament to their commitment to helping victims of crypt0currency scams. If you’re in a similar situation, don’t hesitate to reach out to them – you won’t regret it. Contact: Email>>> BrunoeQuickHackATgmail.com
WhatsApp at:: +170578 (42635)
Ο Priest Alaska έκανε ένα ξόρκι για το λαχείο για χάρη μου και κέρδισα 8.500.000 δολάρια. Διαβάστε τη μαρτυρία μου και επικοινωνήστε μαζί του τώρα για να λάβετε τους δικούς σας νικητήριους αριθμούς. Είναι πολύ απογοητευτικό να παίζεις στο λαχείο και να μην κερδίζεις ποτέ, ή να κερδίζεις μόνο μικρά ποσά που δεν φτάνουν καν τα 500 δολάρια. Είχα βιώσει αυτή τη σκληρή πραγματικότητα: το μεγαλύτερο ποσό που είχα κερδίσει ποτέ ήταν 350 δολάρια, παίζοντας για σχεδόν οκτώ χρόνια. Όλα άλλαξαν όταν ανακάλυψα ένα μυστικό στο διαδίκτυο: τη μαρτυρία για τον Priest Alaska, ο οποίος βοηθά τους ανθρώπους δίνοντάς τους αριθμούς για κάθε είδους λαχείο. Στην αρχή δεν ήμουν πεπεισμένος, αλλά αποφάσισα να το δοκιμάσω. Τώρα, χάρη στον Priest Alaska, είμαι ένας περήφανος νικητής λαχείου. Κέρδισα 8.500.000 δολάρια και θέλω να το μοιραστώ αυτό με όλους όσοι προσπαθούν εδώ και καιρό να κερδίσουν. Πιστέψτε με, αυτός είναι ο μόνος τρόπος για να κερδίσετε στο λαχείο. Είναι το πραγματικό μυστικό που όλοι αναζητούσαμε. Μπορείτε να επικοινωνήσετε με τον Priest Alaska μέσω email στη διεύθυνση: alaskaspellcaster44@gmail.com. Επισκεφθείτε την ιστοσελίδα του για περισσότερες πληροφορίες: https://dralaskaspellcaster.mystrikingly.com
I used to think that luck simply wasn’t on my side. For years, I played the lottery and never won more than a few pounds. One day, I stumbled upon the story of a mysterious spell caster known as Priest Alaska, who was said to help people attract fortune and positive energy. Curious yet skeptical, I decided to contact him. He spoke about focusing intentions, clearing away bad luck, and opening a path to abundance. I followed his advice to the letter, treating it as an act of faith or perhaps just a fun experiment. A week later, I played the numbers he had given me, incorporating a few small changes he had suggested. When the results were announced, I was absolutely stunned: I had just won £2.3 million. It felt unreal. Whether it was destiny, faith, or pure coincidence, that day changed my life forever. I share this story now not as proof of magic, but as a reminder that anything is possible when hope meets action. I recommend that anyone wanting to win big in the lottery contact Priest Alaska. You can reach him via email at alaskaspellcaster44@gmail.com or WhatsApp him +233 59 274 5728
I wish the best of luck to everyone reading this comment! Last year, I filed for bankruptcy after several business failures. I used to play the lottery just for fun, but as my financial situation worsened, I sought help to win a major prize; that was when I found a man named Priest Alaska, who has helped countless people around the world with their financial troubles. He cast a powerful spell for me that revealed secret lucky numbers. I played those numbers and, to my surprise, discovered I had won the $209.3 million Powerball jackpot after just 7 months and 14 days exactly as he had predicted. Today, I am debt-free and have various investments around the world. Without Priest Alaska, I would not have overcome the hardships I faced last year. Priest Alaska is truly a divine presence among us. If you are currently facing difficulties in any aspect of your life, contact Priest Alaska using the information below. You can contact him via email: alaskaspellcaster44@gmail.com Visit his website for more information: https://dralaskaspellcaster.mystrikingly.com
Before discovering Priest Alaska I was struggling and had even become homeless, not knowing how I could improve my life. I came across reviews of Priest Alaska Lottery Spell and decided to contact him at alaskaspellcaster44@gmail.com for help. After speaking with him I pointed out his requirement to do a lottery spell and he did it and gave me the lottery numbers to play with. I followed his instructions and lo and behold I won the $180 million Powerball jackpot ($180,500,000). I am thrilled and grateful for the incredible change in my circumstances with the help of Priest Alaska. Join me in thanking him. Contact him on WhatsApp number: +233 59 274 5728
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://drsikiesherbalcure.wixsite.com/my-site
You can reach me via mail: anitaburns68@gmail.com
GENITAL HERPES CURE Hello every one i was diagnose with Genital Herpes now am free Dr sikies cure my herpes with Natural Herbs medicine thanks doctor am grateful. if you do need help to cure your herpes virus or any type of diseases contact Dr sikies email address: drsikies@gmail.com or call and add him on +2348163430143 he can also cure Hiv/Aids, Erectile dysfunction
make order now : https://drsikiesherbalcure.wixsite.com/my-site
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.
For everyday muscle and joint discomfort after physical activity, gentle massage can be included as part of a personal recovery routine. BestLin Liniment Oil can be used externally as a joint pain oil, pain relief oil, or knee massage oil. It may also be incorporated into a massage routine as a massage pain relief oil or body pain relief oil.
For people interested in Ayurvedic wellness, an ayurvedic pain killer may be considered as a massage-focused option. However, topical oils should be viewed as part of general self-care and should not replace appropriate medical advice when pain is severe, unusual, or persistent.
https://greenmilkconcepts.in/collections/pain-oil