How to beat crepitation: useful tips

How often do we feel discomfort in the muscles after intense physical activity, which prevents us from continuing training? This phenomenon is called crepature, and it can be caused by various factors. It is important to realize that crepatura can be prevented and alleviated. Let's take a look at some helpful tips to help you deal with this problem.

The right start: warm-up and stretching

One of the common mistakes made by fitness newbies is overexerting themselves in their first workout. This can lead to acute muscle soreness and even reduce your motivation to continue exercising. To avoid crepature, it is important to follow the correct training scheme. The exercise complex should start with a warm-up and stretching, then move on to the main part, and conclude with a warm-up when the pace of the workout decreases. The final stretch helps to relax tight muscles and reduce the risk of crepitation. It is important to perform stretching gently, without jerking or sudden movements.

The importance of warming up and stretching

Warming up and stretching are important components before a workout. Warming up prepares the body for physical activity by increasing body temperature and improving circulation. Stretching helps increase muscle and joint flexibility. Neglecting these steps can lead to soreness and crepaturia.

Attention to water balance

Water plays an important role in preventing crepature. During a workout, the body loses fluid and it needs to be replenished. Drink water during and after your workout. This will help reduce the concentration of lactic acid in the muscles and reduce the risk of crepature.

Stretching to alleviate crepitation

If you don't have the opportunity to engage in physical activity the day after your workout, it is recommended that you perform a short stretching program at home. It may only take 10-15 minutes, but will help improve muscle flexibility and relieve soreness.

Hot bath and gentle stretching

If you do overestimate your capabilities and feel crepitation, taking a hot bath can help relax your muscles. After the bath, gently stretch the stressed muscle groups, this helps improve circulation and soothes the sensation of pain.

Crepitation is a natural occurrence after physical activity, but the right approach and muscle care can help you avoid it or ease its occurrence. By following the above tips and understanding the principles of safe exercise, you can make fitness more effective and comfortable. Don't forget about proper warm-up, stretching, water balance and moderation in exercise.