筋肉痛を早く治す!アスリートも実践する効果的な4つの方法

筋肉痛を早く治す!アスリートも実践する効果的な4つの方法
筋肉痛にならないよう色々と予防していたのに、なぜか筋肉痛になってしまったという方もいらっしゃいますよね?
そこで、筋肉痛を早く治す!アスリートも実践する効果的な方法をご紹介します。

筋肉痛を早く治す方法

■ヒートショックプロテイン入浴をする

ヒートショックプロテインとは、傷ついた細胞を修復するタンパク質のことです。免疫細胞の働きを強化したり乳酸の発生を遅らせる効力があります。
このヒートショックプロテインは体温が上がることによって体内で多く生産されます。
では、意図的に体温を上げる方法は?
それは入浴をすることです。
お湯の温度は、40~42度ぐらいがよいでしょう。これ以上熱すぎるのは良くありません。
汗をかき過ぎると体が脱水状態になって血液がドロドロになり、脳卒中や心筋梗塞の原因にもなりますので、この点を十分注意してください。
なお、ヒートショックプロテインは、1週間ほど体内に残りますが、一番効力を発揮するピークは2日後といわれています。
それを踏まえると、筋肉痛を早く治す方法としては、運動をする2日前に「ヒートショックプロテイン入浴」をするのが効果的と思います。

■軽い運動をする

①ストレッチをする
②ウォーキングをする
ストレッチは、静的ストレッチが筋肉痛を早く治すのに有効です。
ウォーキングは無理をせずゆっくり行うことがポイントです。
ストレッチ、ウォーキングともに血液の循環を良くする効果があり、筋肉痛を早く治す方法としてはとても効果があります。
この時、注意することは無理をしないことです。筋肉痛を早く治すどころか、無理をして更に筋肉痛を悪くすることになりかねませんので、無理をせずゆっくり行ってください。

■タンパク質を摂取する

筋肉痛を早く治すには、やはりタンパク質を摂取することが重要です。
運動後のタンパク質の摂取量はどれぐらいが適正でしょうか?
一般的に「体重1kg×1.5g~2g」といわれてます。
例えば63kgの体重の人でしたら、63kg×1.5kg~2kgですから、タンパク質の摂取量は94.5g~126gなりますよね。
ただし、一度に吸収できるタンパク質は30g~50gといわれていますので、一度に摂ると無駄になってしまいますので、適量を摂取してください。

■睡眠をしっかりとる

睡眠をとることで成長ホルモンが分泌されます。成長ホルモンは疲労を回復させ筋肉を作る効果があります。
成長ホルモンがもっとも多く分泌される時間帯は、22時~2時の間といわれています。
筋肉痛を早く治す方法としては、その時間帯にしっかりと睡眠をとることが重要です。

まとめ

筋肉痛を早く治す方法として4つの効果的な方法をご紹介させていただきました。
筋肉痛を早く治すぞ!と、意気込み、焦る気持ちで無理をしてしまうと逆効果ですし、筋肉痛を更に悪化させてしまうことになりかねません。
無理をせず、ゆっくりと回復を待っていただきたいと思います。

それでは、最後までお付き合いいただき、ありがとうございました!

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