After training reduces muscles - what to do?

Overstrain of muscle tissue with a painful and unpleasant feeling after training is familiar to absolutely everyone involved in both amateur and professional sports. The causes of seizures, when the muscles begin to reduce, can be very different. A painful sensation most often appears during active training. It can be in two forms - light and heavy.


  • 1 Muscle groups most prone to cramps
  • 2 Who is in the potential risk zone "> 3 Reasons for muscle contraction
    • 3.1 Muscle fatigue and neuromuscular control
    • 3.2 Dehydration or electrolyte deficiency
    • 3.3 Other reasons
  • 4 Symptoms of Seizures
  • 5 What to do?
    • 5.1 Prevention of muscle cramps
    • 5.2 Dietary nutrition

Muscle groups are most prone to cramps

The following muscles are most prone to overstrain:

  • Semi-membranous, double-headed, semi-tendonous. They form the back of the thigh.
  • Calf Located on the back of the lower leg.
  • Four-headed. Located not in front of the thigh.
  • Breast. Located along the entire chest.

In addition, cramps quite often reduce the muscles in the arms and even on the feet.

Who is at risk? ">

Muscle strain is most often affected by athletes and all people who are physically active. Cramps can begin not only during direct training, but also much later. Sometimes cramps occur after 4-6 hours after direct occupation.

At risk are older people. The main reason for this is the age-related decrease in muscle mass that occurs after 40 years, as well as a sharp decrease in physical activity.

In young children, control over muscle tissue is poorly developed, so cramps can occur at any time. In pregnant women, muscle tissue is also reduced in 30% of cases. This condition occurs due to a sharp fluctuation in weight in the direction of increasing mass.

Reasons for muscle contraction

Seizures may occur due to:

  • strong overvoltage, which is amplified against the background of high temperatures, when a large number of trace elements are removed from the body with sweat;
  • some diseases of a chronic nature;
  • hypothermia;
  • taking certain medications;
  • abuse of alcoholic drinks and smoking;
  • overweight;
  • nervous diseases.

Often the cause of seizures can be stretching of the tendons, as well as an excessively high load on the muscles.

Muscle fatigue and neuromuscular control

Most people associate muscle pain after exercise with tissue growth, which is a mistake. Unpleasant pain is a reaction of the body, signaling a person about excessively high loads or microscopic injuries.

To avoid this, muscle tissue needs to be adapted, that is, to establish a neuromuscular connection when information about active physical activity is stored in memory. It is much easier for a person to return to good shape and not to suffer from overvoltage when he used to play sports. Prepared muscles become sturdier, stronger, grow faster in volumes.

Neuromuscular control is an essential tool in the prevention of seizures for those who, for whatever reason, took breaks in training. This will allow three to four times faster recovery when they return to the gym after suffering a trauma and so on.

Dehydration or electrolyte deficiency

Training provokes excessive sweating, which leads to the loss of salts and moisture. Ion sodium, calcium, magnesium, potassium are removed from the body. This condition often causes dehydration and spasmodic attacks.

Against the background of water imbalance, it disrupts the exchange of electrolytes. It should be understood that this can happen not only because of training, but also because of the lack of clean drinking water drunk during the day. To avoid problems, it is necessary to maintain a water-salt balance in the norm.

Other reasons

Convulsions most often have a mild form, but sometimes indicate hidden diseases. If cramping occurs frequently, you should make an appointment with your doctor.

Muscle overload may be associated with:

  • diseases of the musculoskeletal system, including osteochondrosis;
  • circulatory disturbance;
  • nervous system problems;
  • metabolic disorders;
  • thyroid disease;
  • varicose veins;
  • vitamin deficiency.

Some medications can also lead to muscle tension.

Symptoms of Seizures

I can’t ignore the cramps, but the degree of contraction can vary from mild tingling to excruciating severe pain. A spasmodic attack makes the muscles unnaturally firm and dense. In some cases, twitching under the skin is observed. The duration of seizures is different. They can last several seconds or even a quarter of an hour, be regular, and pain lasts for several days.

What to do ">

Usually spasmodic attacks do not require any special therapy, but require a certain sequence of actions that will help eliminate the seizure:

  1. Stopping the movement that triggered the spasm.
  2. Slow massaging and stretching the muscles.
  3. Relaxation and relaxation within minutes.
  4. Cooling with ice or applying an elastic bandage.

When these manipulations do not eliminate painful contractions, you should contact a specialist who will accurately diagnose and give instructions for further actions.

Prevention of muscle cramps

The best remedy for cramps is a good stretch, so it is necessary to warm up and hitch. This reduces the likelihood of muscle contraction by 80%. In addition, massage also helps.

Rubbing the muscles should be carried out with the use of oils, which not only make the process more enjoyable, but also contribute to the replenishment of trace elements in the muscles. After the massage, it is recommended to apply something warm to the problem area.

Rubbing the hands and feet is aimed at massaging the points that connect the body. Along with massage, warm baths are useful, since water also gives a light massage effect. It is good to take water treatments with herbs, because aromatherapy allows you to relax well.

Diet food

If stomach cramps torment you should drink a glass of warm milk at night. In the menu you need to enter more products containing calcium and magnesium. They strengthen connective tissue. A good effect is given by phyto tea. Herbal decoctions are useful not only for muscles, but also have a calming effect on the nervous system.

From the diet should be excluded various salty snacks, convenience foods, sweet, fried and too fatty foods. It contains a minimum of valuable and nutrients and negatively affects the metabolism in the body, that is, it is not useful.