筋トレ後に筋肉痛を和らげるクールダウンとストレッチ

筋トレ後の筋肉痛を和らげるためには、ストレッチを含んだクールダウンと十分な休養が必要です。クールダウンに必要なのはストレッチだけではなく、緊張をほぐして血流を促進させるものが有効で、徐々に運動強度を減らしていくことが重要になります。今回ご紹介する内容は、筋トレに限ったことではなく運動全般に共通するので参考にしてください。

筋肉痛が起こる原因

筋肉痛は正式には運動後遅発性筋肉痛と言い、運動後の筋線維の微少な損傷によって痛みが起こるとされています。筋線維自体は痛みを感じないのですが、損傷部位から様々な物質が流れ出すと、これが神経線維を刺激して痛みが出てきます。長引く筋肉痛は他の障害の恐れがあるため、医師の診察が必要になる場合があります。

筋トレ後に筋肉痛を和らげるクールダウンとストレッチ

運動後にストレッチを行う人は多いと思いますが、クールダウンに適切なストレッチがあります。また、筋肉痛を和らげるにはストレッチ以外のクールダウンも行うことが有効になります。
・筋トレ後に適切なストレッチ
ストレッチは主に「静的ストレッチ」、「動的ストレッチ」、「バリスティックストレッチ」、「PNFストレッチ」などの種類に分けられます。運動後に適しているのは静的ストレッチで、少ない動きの中でゆっくりと行うストレッチとなっています。反対に運動前に適しているのは動的ストレッチとなっており、動きの中で筋肉を伸ばすストレッチとなっています。
・ストレッチ以外の筋肉痛に有効なクールダウン
動きのあるクールダウンを「アクティブリカバリー(積極的休息法)」と呼ばれています。アクティブリカバリーは低強度の運動で行い、痛みや緊張の軽減に効果的です。ジョギングやエアロバイク、立ち泳ぎ、サウナなどが効果的で、リラックスしてゆっくりと行うことで血流を促進し筋肉痛を和らげます。

筋トレ後に筋肉痛にならないための適切な運動の順番

筋トレ後に筋肉痛にならないためには、適切なウォーミングアップと適切なクールダウンが必要です。運動の強度を徐々に上げていき、徐々に下げることが適切な筋トレ方法となっています。筋トレの順番として、〔動的ストレッチ→筋トレ→アクティブリカバリー→静的ストレッチ〕の順番で行うと筋肉痛を和らげ、怪我のリスクを軽減します。また、筋トレも部位ごとに軽い負荷で、ウォーミングアップセットを入れることも重要になります。

筋トレ後に筋肉痛にならないためにストレッチは重要だが…

筋肉痛を和らげるためにはストレッチを含めた適切なクールダウンが必要です。正しい順番で筋トレを行うことも重要で、運動強度の調節は筋肉痛や怪我のリスクを減らすだけではなく、パフォーマンスの向上にも有効です。筋肉痛は激しい痛みを伴い、日常の行動でも苦痛を感じ防ぎたいものです。ですが、筋肉痛が全く起こらない筋トレでは、筋肉に適切な負荷を掛けられていない場合もあります。適切な負荷を掛けられていない時は、筋肉の発達は見込めません。筋肉痛を防ぎたいのならそれでも良いのですが、筋トレの効果を十分に発揮したいのなら、筋肉痛を防ごうとせずに和らげることに重点を置く方が良い結果になります。

関連記事

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  3. 頭痛や不眠の解消にも!簡単ストレッチで痛みを解消しよう

  4. 筋肉をしっかり伸ばす!基本のストレッチをマスターしよう

  5. ストレッチを始める人、必読!ストレッチはどれくらいで効果が出るのか

  6. 体力に自信がない方のための、簡単ストレッチの始め方

  7. ストレスに負けない身体づくりに!簡単ストレッチのポイント

  8. 冷えやすい方のために、血流を良くするストレッチ!

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