筋肉痛時の筋トレってあり？筋肉痛とは
Uncategorized2023.09.27
筋肉痛時の筋トレってあり？筋肉痛とは<title><br/><img decoding="async" class="alignnone size-medium wp-image-19" src="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3088922_s.jpg?resize=300%2C200" alt="" width="300" height="200" srcset="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3088922_s.jpg?resize=300%2C200&ssl=1 300w, https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3088922_s.jpg?w=640&ssl=1 640w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1"/></p><p>激しく筋トレをすると筋肉痛になるのは当たり前。筋肉痛があるときにトレーニングをしてもいいのかと疑問に思っている方も多いのではないでしょうか。</p><p> </p><p>筋肉痛で筋トレのやる気を無くさないためや、筋トレをいかに効率よく効果的なものにするために、まずは筋肉痛の原因やメカニズムを知ることが大切です。今回は筋肉痛があるときのトレーニング方法などの対策方法う紹介します。</p><div id="toc" class="toc tnt-number toc-center tnt-number border-element"><input type="checkbox" class="toc-checkbox" id="toc-checkbox-1" checked><label class="toc-title" for="toc-checkbox-1">目次</label><div class="toc-content"><ol class="toc-list open"><li><a href="#toc1" tabindex="0"> 筋肉痛ってなに？</a></li><li><a href="#toc2" tabindex="0"> 筋肉痛の時にトレーニングをしてもいいのか</a></li><li><a href="#toc3" tabindex="0"> 筋肉痛の回復目安</a><ol><li><a href="#toc4" tabindex="0">休める部位の目安時間</a></li><li><a href="#toc5" tabindex="0">筋肉痛を早く治す方法</a><ol><li><a href="#toc6" tabindex="0"> お風呂で温めてケアをする</a></li><li><a href="#toc7" tabindex="0"> 良く寝ること</a></li><li><a href="#toc8" tabindex="0"> ストレッチ・マッサージをする</a></li><li><a href="#toc9" tabindex="0"> その他の方法</a></li></ol></li></ol></li><li><a href="#toc10" tabindex="0"> 筋肉痛を事前に予防する方法</a><ol><ol><li><a href="#toc11" tabindex="0"> スポーツや筋トレの前にウォームアップをする</a></li><li><a href="#toc12" tabindex="0"> 運動後のマッサージやストレッチ</a></li></ol></li></ol></li><li><a href="#toc13" tabindex="0"> まとめ</a><ol><li><a href="#toc14" tabindex="0">関連</a></li></ol></li></ol></div></div><h2><span id="toc1"> 筋肉痛ってなに？</span></h2><p><img decoding="async" class="alignnone size-medium wp-image-25" src="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3088934_s.jpg?resize=300%2C200" alt="" width="300" height="200" srcset="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3088934_s.jpg?resize=300%2C200&ssl=1 300w, https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3088934_s.jpg?w=640&ssl=1 640w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1"/></p><p>久々にスポーツをした時や、良く働いた次の日に体がいたくなることがありませんか？それは過剰な運動や不慣れな運動が原因となり、腕や脚、首や肩などに生じる筋肉の痛みのことである。正式には【筋・筋膜性疼通症候群】と言い、筋肉を激しく動かした際に筋繊維が傷つき、それを修復する時に炎症が起こることで痛みが生まれます。</p><h2><span id="toc2"> 筋肉痛の時にトレーニングをしてもいいのか</span></h2><p>トレーニングで最高のパフォーマンスをするためには、筋肉痛が出ている部位のトレーニングは行わない方がいいといえるでしょう。</p><p>筋肉痛が出ている間は、まだ筋繊維の修復が終わっていないことを示しており、筋肉痛は炎症から起こるダメージによる痛みなので、炎症を悪化させないためにも筋肉痛の部位はなるべく休ませましょう。筋肉痛が起こる原因については、医学的な詳細がまだはっきりとわかっていませんが、運動によって傷ついた筋繊維を修復するためのメカニズムと言われているので筋肉痛の部位は休ませるのも筋トレの一つなのです。</p><h2><span id="toc3"> 筋肉痛の回復目安</span></h2><p>筋肉痛の時は、筋肉が元の時以上に回復している合図なので、過度なトレーニング（オーバートレーニング）防止、また肉離れなど治りずらい怪我をしてしまう可能性もあるのでしっかりと休めましょう。</p><h3><span id="toc4">休める部位の目安時間</span></h3><ul><li>胸 （大胸筋） ：４８時間</li><li>背中 （広背筋） ：７２時間</li><li>腕 （上腕二頭筋・三頭筋） ：４８時間</li><li>脚 （大腿四頭筋・二頭筋） ：７２時間</li><li>腹 （腹筋） ：２４時間</li></ul><p>トレーニングの強度や個人差があるので、目安通りに休んでも体が痛かったり、だるい時にはなるべく治るまでその部位は休ませましょう。</p><h3><span id="toc5">筋肉痛を早く治す方法</span></h3><p>筋肉痛を早く治すためには筋繊維の回復をサポートすることが大切になってきます</p><p>ここからは筋肉痛を治す・ケアする３つの方法をおすすめの順番で紹介します</p><h4><span id="toc6"> お風呂で温めてケアをする</span></h4><p>筋肉が疲労していると血行が悪くなるため、酸素や栄養素を十分運ぶことができません。筋肉の回復を促すためにも、からだを温めて血行を良くするのがおすすめです。ぬるま湯に２０分ほど浸かるのがおすすめで、血行が良くなり、リラックス効果もあります。</p><p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-26" src="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/27910319_s.jpg?resize=300%2C200" alt="" width="300" height="200" srcset="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/27910319_s.jpg?resize=300%2C200&ssl=1 300w, https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/27910319_s.jpg?w=640&ssl=1 640w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1"/></p><p>ポイントとしては、激しい運動などで強い痛みのある筋肉痛の時や熱を持っている場合は筋肉の繊維に傷がつき炎症しているのでまずは氷や水風呂で冷やして熱を無くしましょう。</p><h4><span id="toc7"> 良く寝ること</span></h4><p>基本的に寝ている時が人間の体は回復するようになっているので、良く寝ることにより筋肉の修復をする成長ホルモンが分泌され回復傾向につながります。ベストは普段から良く寝ることですが、筋肉痛が激しい時はなるべく睡眠時間・睡眠の質を気にしてみましょう。</p><p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-27" src="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/449747_s.jpg?resize=300%2C200" alt="" width="300" height="200" srcset="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/449747_s.jpg?resize=300%2C200&ssl=1 300w, https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/449747_s.jpg?w=640&ssl=1 640w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1"/></p><p>自分は筋肉痛で体が痛くてだるい時には、昼に横になったりもして気持ちを切り替えています。</p><h4><span id="toc8"> ストレッチ・マッサージをする</span></h4><p>足が筋肉痛の時に買い物などで初めは筋肉痛でいたかったのに気づいたら痛くなくなってる事はないでしょうか？それは歩くことで足の血行が良くなり筋肉痛を和らげているのです。</p><p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-20" src="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3100565_s-1.jpg?resize=300%2C200" alt="" width="300" height="200" srcset="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3100565_s-1.jpg?resize=300%2C200&ssl=1 300w, https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3100565_s-1.jpg?w=640&ssl=1 640w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1"/></p><p>ストレッチやマッサージをすると、その部位の血行が良くなり筋肉痛を和らげる効果があります。硬くなった筋肉をほぐすことで血行が良くなり疲労回復にも繋がりますが、あくまで痛みを和らげているだけなので、筋肉痛が治ったとは思わないでください。</p><p>筋肉痛の時にストレッチをして痛みが無くなり、治ったと思いそのまま激しい運動をすると肉離れなど治りずらい怪我をしてしまう可能性もあるので気をつけてください。またストレッチをする際は、筋肉を伸ばすことも意識してほしいのですが、呼吸とゆっくり無理のない動きにも意識していきましょう。</p><h4><span id="toc9"> その他の方法</span></h4><p>上記で紹介してきたものはあくまで自分のおすすめの方法であり、ほかにも湿布や塗り薬、鎮痛剤などを使い炎症を抑えたりすることや、食事に気を使ってビタミンや水分を多めにっ取ったり、筋肉や血液の材料であるたんぱく質を多く取ることも、筋肉痛を治すために役立ちます。</p><p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-18" src="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/4932337_s.jpg?resize=300%2C169" alt="" width="300" height="169" srcset="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/4932337_s.jpg?resize=300%2C169&ssl=1 300w, https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/4932337_s.jpg?w=640&ssl=1 640w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1"/> <img loading="lazy" decoding="async" class="alignnone size-medium wp-image-22" src="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3100516_s.jpg?resize=300%2C200" alt="" width="300" height="200" srcset="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3100516_s.jpg?resize=300%2C200&ssl=1 300w, https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/3100516_s.jpg?w=640&ssl=1 640w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1"/></p><h2><span id="toc10"> 筋肉痛を事前に予防する方法</span></h2><p>筋肉痛になって体が痛いのが嫌だと思う人もいると思いますが、その場合は事前にケアすることで、少しでも筋肉痛を和らげられたらうれしいですよね？</p><p>ここからは２つ予防につながる方法を教えます。</p><h4><span id="toc11"> スポーツや筋トレの前にウォームアップをする</span></h4><p>よく聞くのが、激しく動く前には怪我の予防のためのウォームアップをすることで体の血流が良くなり怪我や筋肉痛の予防になると言いますが。シンプルにいきなり激しい運動をするのではなく、体を温めると思っておけば大丈夫です。</p><h4><span id="toc12"> 運動後のマッサージやストレッチ</span></h4><p>これは上記で紹介した筋肉痛を早く治すことと同じなのですが、激しい運動からいきなり休むと、血流が悪くなり筋肉痛になりやすいと言われているので、運動後はストレッチを行い、血流を穏やかにして筋肉を休ませることで、疲労が溜りにくくなります。</p><h2><span id="toc13"> まとめ</span></h2><p>今回は、筋肉痛の時に筋トレをしても良いか、また休めることも大事と解説してきました。痛い時には無理なく休めることも大事ではありますが、事前に予防、対処しておくことが一番大事だと思います。「久しぶりのトレーニング！」ってよく言う人は是非、久しぶりではなく、継続的にトレーニングすることに意識を持ちましょう！！気が付けば筋肉痛がきづらい体になっているとおもいます。筋肉痛になって良く動いた！って思うのではなく、体がパンプ、成長してるのに筋肉痛になりづらい体を目指しましょう。</p><p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-21" src="https://i0.wp.com/fillet0703.com/wp-content/uploads/2023/09/22832635_s.jpg?resize=300%2C200" alt="" width="300" height="200" 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