Portal-zdrowia.pl

Portal medyczny o zdrowiu

Porady

Co stosować na zakwasy po bieganiu?

Pojawiające się zakwasy mogą skutecznie zniechęcić do realizacji kolejnych treningów. Ból mięśni łydek i ud jest czasem tak silny, że uniemożliwia normalne funkcjonowanie. Co ciekawe, zakwasy pojawiają się nie tylko u amatorów, ale zmagają się z nimi również doświadczeni biegacze. Jak sobie z nimi radzić? Praktyczny poradnik przedstawiamy poniżej.

Czym są zakwasy?

Ból pojawia się 24-48 godzin po wzmożonej aktywności fizycznej i pozostaje odczuwalny nawet przez kolejnych 5-7 dni. Bolesność mięśniowa nie jest jednak spowodowana zbyt dużym stężeniem kwasu mlekowego, jak uznawano dotychczas. Najnowsze badania sugerują, że za zakwasy odpowiedzialne są mikro uszkodzenia włókien mięśniowych.

Skuteczne sposoby na zakwasy

Istnieje co najmniej kilka skutecznych metod, dzięki którym zakwasy mogą zniknąć całkowicie albo ból z nimi związany zostanie znacznie złagodzony. Jeśli spytamy doświadczonego sportowca, co pomaga na zakwasy? Ten odpowie zapewne, że „klin klinem”. Okazuje się, że bolesność mięśni może zostać zwalczona kolejnym treningiem. Nie może on być jednak tak intensywny, jak ten, który zakwasy wywołał. Przyda się na pewno około 10-15 minutowy trucht, a przed nim około 5 minutowa rozgrzewka rozciągająca mięśnie.

Ci, którzy z zakwasami borykali się już niejednokrotnie, potwierdzają, że przydatna jest również sauna. Korzystanie z łaźni fińskiej pozwala wyregulować pracę układu krążenia oraz dotlenić komórki całego organizmu. Dzięki temu potreningowa regeneracja mięśni przebiega o wiele szybciej.

Przydaje się również masaż. Najlepiej sprawdza się roller oraz delikatny masaż, polegający na muskaniu i ugniataniu skóry poszczególnych partii ciała. Pamiętajmy, że masaż może wykonywać tylko doświadczony specjalista. Nie powinno się wykorzystywać w przypadku takich zabiegów lodu, bo zimno sprawia, że pacjent nie będzie odczuwał bólu, przez co może dojść do poważnych uszkodzeń mięśni. Idealnie zaś sprawdzają się okłady borowinowe, które działają rozgrzewająco.

Jak przeciwdziałać zakwasom?

Liczy się przede wszystkim rozsądek i umiar. Nikt nie będzie musiał zadawać sobie pytania typu „co na zakwasy po bieganiu?”, jeśli tylko będzie realizować trening zgodnie ze swoimi możliwościami.

Nie ma złotego środka, dzięki któremu zakwasy nie będą pojawiać się wcale. Można za to starać się im przeciwdziałać, zawsze stosując rozciągającą rozgrzewkę i pilnując diety. Zaraz po treningu dobrze jest zjeść posiłek z dużą zawartością węglowodanów i białka, które to wpływają na szybszą regenerację glikogenu, odpowiedzialnego za występowanie zakwasów.

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