Engage in gym, to work in the sweat of your brow on yourself and your body - this is all, of course, wonderful. But in all this splendor there is one extremely unpleasant moment for many involved - muscle pain after training.
Its presence and the discomfort it creates for some turn into a reluctance to engage in, a drop in motivation for further self-improvement, and other problems. How to avoid all this is described below.
The fact is that the human body (and other mammals) by nature is built in such a way that it contains protective and developing mechanisms. These two mechanisms at the same time is, roughly speaking, muscle pain. It is worth noting right away that it is widely believed that the muscles hurt because of. In fact, this is not so: lactic acid is just a breakdown product of substances in the body or something like the consequences of an inflammatory process. The muscle tissue itself hurts due to damage due to physical work: during resistance or resistance exercise own weight, muscles (or rather fibers) are literally damaged - they are torn, stretched. Therefore, any practitioner can feel the effects in a day or two.
Muscle structure and types muscle fibers
By the way, due to various factors, pain can manifest itself in different ways and at different times.
Types of muscle pain
Muscle pain is not an indicator of growth in muscle size or strength. Pain is a sign that you have done a good job, that the muscles have received a significant load for them.
Due to the fact that in the programs of bodybuilders or other athletes (fitness, workout, weightlifting) training has a different degree of severity (light, medium and heavy), the muscles receive a different load and, as a result, a different degree of “injury”. Due to such prerequisites, muscle pain can manifest itself at different times: every other day, two days later, or immediately after the end of the exercise.
Interestingly, bodybuilders perceive the complete absence of such pain in the muscles negatively. This is due to the fact that the body is already accustomed to the loads, and the training that did not cause pain was wasted. "No pain, no growth."
Normal moderate muscle pain after exertion. As a rule, this type of pain manifests itself after sleep or almost exactly one day after training. This type is considered the most optimal and favorable for muscle growth, physical qualities and constant progress. From these sensations, one can approximately say with what intensity, weights of weighting agents and with how many approaches the athlete worked. This average level intensity, projectile weights vary from 70 to 80% of the maximum, and approaches are in the range of 4 - 6.
delayed muscle pain. Usually the period of its occurrence is an average of 48 hours after training. Naturally, such a delay in the protective and developing mechanisms of the body leads to a greater expenditure of time to achieve certain goals. That is, you will have to rest longer, which means that training will be less frequent. If you experience delayed pain, you can judge the nature of the training - it was hard. The body was simply not ready for such loads, and it took him time to start all the necessary processes.
Muscle pain from injury. This type differs from the previous two in that it is not predictable: it can occur right during the exercise, immediately after it, or simultaneously with the usual moderate pain the next day. It has a longer character: if two past types of pain pass in 2 or 3 days, then the pain from the injury will disappear along with the injury itself. And injuries heal slowly, especially serious ones. One such injury is a sprain. The nature of the pain from an injury is more acute than the pain from exertion: if you touch it, then the usual or delayed pain is more dull, from an injury it is more acute. They are difficult to confuse.
Physical activity can not only damage muscles that hurt, but vice versa - help recovery.
Depends on which side to look at this question. If an athlete trained chest and triceps on Monday, for example, and on Wednesday he has his next workout, but the strained muscles have not yet recovered, this does not mean that you need to train chest and triceps again. It is better to pay attention to other muscle groups. This will be competent in terms of building a set of exercises.
But if an athlete trains the same muscle groups several times a week, when the muscles do not have time to properly relax, and the pain in them does not go away, then leading coaches and bodybuilders are advised to take extra time to rest, otherwise due to “lack of sleep” muscles will not grow and become stronger. It is based on this main principle bodybuilding or other heavy sports: stimulate the muscles, let them rest, stimulate, rest, and so on. It is from this scheme that the success of the athlete follows.
How to prevent pain after a workout
There are several simple ways reduce or almost completely eliminate muscle pain after intense exercise:
Massage or self-massage;
Cold and hot shower;
Consumption of large amounts of carbohydrates ( sports nutrition);
Hot bath or sauna.
Let's go through each of the points.
In the process of growth and aging, changes occur in muscle tissues. Incorporating warm-ups and stretching into your regular training schedule will ensure even muscle growth along the fibers and increase flexibility levels. This will give you the ability to move in any direction with ease and give you more energy to perform various actions.
Massage in any form stimulates the outflow of blood and lymph from enslaved muscles, which reduces their size and micro-ruptures. Consequently pain the next day will be much smaller.
A contrast shower for 3-5 minutes immediately after the training allows you to constrict and expand blood vessels, which favorably affects the outflow of blood from the "clogged" muscles. Naturally, the pain should be less.
Carbohydrate food or sports nutrition with a carbohydrate base (preferably, of course, it is), for example, any kind of gainer (high-carb or high-protein), allow you to quickly restore glycogen in the muscles, saturate cells with energy which during sleep will affect muscle recovery. The recovery rate in this case is the highest, and the pain the next day, as a rule, disappears completely.
Like a contrast shower, a hot bath or sauna contributes to the flow of certain processes in the body that favorably affect the subsequent rest of the “damaged” muscle tissue. In addition, a very warm environment relaxes and improves the quality of sleep, which cannot but affect the rest in general.
Video: Why do muscles hurt after a workout. How to help?
Conclusion
Well, muscle pain is a completely normal and even beneficial phenomenon of every organism. But it can cause a feeling of inconvenience, which not everyone can put up with. Therefore, the implementation of simple rules of rest and recovery can significantly minimize discomfort after training. It is not difficult to perform them, and leading athletes and coaches confirm their effectiveness.
Be sure to read about it
Muscle pain after exercise - how to avoid and how to treat
We are accustomed to associate muscle pain with overexertion. They gave too much load in the gym, ran out for a run for the first time or came to aerobics, and just went skating or cycling after big break. But it also happens that there was no strong load, on the contrary - you sit at the computer all day, peering intently at the monitor, and the next day your back muscles, and the abs, and neck, and arms hurt. The reason is in your constrained, immobile state, in which the usual muscle strain occurred. If the pain does not go away for two or three days - this is a reason to see a doctor, you may have a disorder called fibromyalgia.
Muscle pain during exercise - how to avoid?
In principle, minor pain during exercise is acceptable.
But remember - you need to train with pleasure, and not with tears in your eyes. An exception is made only for abdominals- it needs to be loaded precisely to the feeling of "I can no longer." All abdominal muscles are a voluminous zone that requires great job and good work. Buttocks and hips are also recommended to be loaded actively.
The load limit is easy to determine. When the body gets close to the limit, you feel the vibration in the muscles, they seem to be filled with heat. Usually such a feeling occurs on the 8-12 approach or after 30-40 seconds of intense strength work. The same feelings are typical for aerobic exercise. In order to restore strength faster, and you can move on to the next exercise, it is recommended to do stretching exercises. But if there is a sharp pain, and the body refuses to obey, the training must be stopped - trust the instinct of self-preservation.
You should not exercise every time until the appearance of muscle pain. Alternate heavy workouts with light ones - this technique will give top scores than constant work at the limit. With increased physical exertion, not only the body gets tired, but also nervous system the body does not have time to recover. If you come to the next workout, and instead of a pleasant stretching of the muscles, you feel a sharp pain, this means that the body sends an alarm signal. Do not ignore it - as a result of overload, the structure of the muscles is disturbed, they become less elastic and serious injuries are possible. Training should be resumed only after full recovery.
Muscle pain after training - what to do?
The next morning after a shock workout, you barely get out of bed, your legs are wadded, your whole body hurts. Familiar condition, isn't it? These are the so-called residual muscle pains that appear a few hours after a workout and can increase for two to three days. What to do? In no case do not wait until "it passes by itself"!
Here is how you can ease the suffering of your own body:
- During the recovery period, the most important thing is how to relax the muscles. After the load, they shrink and become like stone. On the same day, it is advisable to do a relaxing massage, otherwise you will have difficulty moving the next day. By the evening next day It would be nice to supplement the recovery program with a sauna or bath. If the pain is very annoying, rub yourself with a warming cream.
- If there is no sauna or bath, take a warm relaxing bath. Be sure to add sea salt and essential oils- roses, lavender, mint, pine, tea tree, rosemary, juniper. Enough 3-5 drops per bath. Lie down in warm water for 15-20 minutes - and you will feel like a completely different person!
- Don't forget to drink plenty of water. Drink herbal teas with honey or green tea.
Do not try to exercise before the appearance of muscle pain. Muscles should only occasionally ache when changing the type of load. If you constantly give a high load, you can very quickly find yourself at the limit of your body's capabilities.
Any person who has had to play sports knows what muscle pain is. At the same time, it doesn’t matter what kind of sport someone is involved in, and which muscles are subjected to significant stress and can noticeably hurt after a workout. What to do in this case?
What can hurt
If you had to run a lot - your legs hurt, a lot of weights were lifted - your arms and chest muscles will hurt. Most often, this pain is insignificant and is perceived by a person with some joy - “it hurts, which means that the muscle really worked well.” But you should not be so optimistic about everything, because pain is a signal from our body that some kind of tissue is being exposed to aggressive influences.
First you need to understand what causes muscle pain after training and what is the mechanism of its occurrence.
"Good pain" in the muscles and the causes of its occurrence
In sports, they talk about two types of pain that can please a person and not be a cause for concern. It is their presence that suggests that the muscles worked to their fullest during training, and gradually increase their volume in response to heavy loads. Most often it is the increase muscle mass and is the main goal of training in the gym. In one case, a person begins to feel pain in the muscles during exercise and almost immediately after training, and in the other - after a day or more. The thing is that the mechanism of its occurrence is fundamentally different.
Accumulation of excess lactic acid
Normally, our cells get the vast majority of their energy needs from aerobic glycolysis. In this case, oxygen is involved in the chain of reactions, due to which a large amount of energy is obtained. However, there is an older evolutionary way of obtaining energy by the cells of the body. It is called anaerobic glycolysis and occurs without the participation of oxygen.
During training, a person loads the muscles to such an extent that the oxygen supplied with the blood becomes insufficient to provide energy to all myofibrils. The body starts the second pathway of glucose oxidation and compensates for the lack of energy. One of the products of this metabolism is lactic acid (lactate), which accumulates during exercise in those muscles that experience a significant load. How more exercise performed, the more acid has time to accumulate.
Lactate has an acid reaction, which our receptors cannot fail to notice. That is why, when performing the exercise, a person experiences, at first, a mild burning sensation, which gradually becomes stronger, to the point that even if desired, the exercise cannot be performed.
Regular exercise usually ensures that there is no severe pain
Scientists have conducted dozens of studies and found that after the cessation of exercise, all lactic acid that has managed to form is gradually washed out by the blood. The ingress of a significant amount of acidic compounds into the blood can slightly shift its acid index (but not so much that a person feels it) and start compensatory mechanisms. As a result, free radicals are additionally destroyed - harmful compounds that can damage cell membranes and DNA molecules.
Previously, the myth was very widespread that the more pain a person experiences during training, the greater the effect they bring. The poor bodybuilders just screamed in pain as they pushed through exercise after exercise. Many believed that those unable to endure pain had no place in the society of athletes, etc.
Scientists, naturally, became interested in this phenomenon and conducted their research. The results amazed many - the intensity of pain experienced during training does not affect the final result. The most significant factor was the body weight of the trainee: the more a person weighs, the more muscle it can grow on it (this is quite logical and is explained in terms of proportions). What's more, constant pain is a major stressor and can discourage any desire to work out in the gym. Sport should bring joy, pleasure and at the same time make a person beautiful and healthy, and not cause mental and physical suffering.
Conclusion: one should not be afraid of such pain, but there is no need to bring this sensation to an extreme. It is important to feel the limit to which the pain is not particularly disturbing and brings satisfaction from the workout. It is highly undesirable to cross it.
delayed muscle pain
If the body itself eliminates the cause of past pain in just a few hours, then many may wonder: why do my muscles hurt after a workout sometimes for several days?
In this case, we are talking about delayed muscle pain. It occurs when the muscles received an unusual load the day before. Most often, this kind of feeling worries beginners, whose body did not have time to adapt and signals the owner that he had not had to do this before. However, experienced athletes can feel this pleasant aching pain a day after training. In such cases, the reasons are new (or well-forgotten) sets of exercises, a sharp increase in intensity, duration of work in the gym.
The mechanism for the development of this pain may frighten the unprepared reader - muscle ruptures. In fact, we are talking about microtraumas and microruptures, when damage occurs at the level of individual muscle fibers. Any intense load leads to the fact that some of the fibrils are torn. This does not affect the overall performance of the body, but interesting processes begin to occur in it.
This pain is familiar to every powerlifter. In the zone of ruptures, microscopic foci of inflammation appear in response to injury. The body immediately activates its regenerative abilities and releases hormones into the bloodstream that stimulate the growth of damaged muscles and suppress inflammation. Thanks to the stimulation of growth, protein synthesis is enhanced, thereby increasing the volume of muscle mass. These hormones affect not only the damaged areas, but also the rest of the tissue (though not to the same extent). This is achieved due to the release of active substances not into the zone of inflammation, but into the systemic circulation. The blood does not understand what to carry where and evenly distributes any substance throughout the body.
A logical question is brewing: in the absence of pain, can we talk about improper training? This is not so, because our body can adapt to almost everything, including pain. After a few workouts, the same damage to muscle cells will no longer manifest itself as pain of equal intensity. The receptors will no longer signal the brain so actively, but the effect will still be good with proper work in the gym. However, you should not follow the same exercise program for more than two months, as the body can adapt to the point that the effectiveness of working on yourself will be reduced. If, after changing the set of exercises, delayed pain does not appear, then you should think about increasing the intensity of the workout.
Why muscles hurt after training: overload and injury
Overtraining
It has already been said that delayed muscle pain is a consequence of microtrauma during training. All the benefits will be obtained only if the micro-tears have managed to heal before the next classes. Otherwise, any training will only bring harm and additional damage. The ability of the immune system to correct all the consequences of thoughtless loads will gradually decrease, hormones will no longer be released with the same intensity, and the tendons will become more fragile. It's about overtraining the body.
main symptom given state body is a wandering phantom pain that appears for no apparent reason in the muscles and joints 1–2 hours after training. It passes as unexpectedly as it appears. In this case, it is necessary to reduce the load during sports, and in the most severe cases stop exercising altogether for a week or two.
Injury received in a rocking chair
If you do not follow the safety precautions and the simplest rules of training, you can get a serious injury without any rough impact on the body by foreign objects. Many novice athletes believe that the warm-up only takes time from them, during which they can manage to perform "really useful exercises". This is extremely dangerous and unreasonable! Unprepared tendons, joints, ligaments and muscles can easily be damaged from even the heaviest load.
You should be on the lookout if you have at least one of the following symptoms:
- The pain appeared suddenly, during training and is very pronounced.
- When moving, a crack or click is heard in the joint.
- A swelling appeared on the body, painful on palpation.
- The unpleasant sensation does not weaken, but intensifies every day.
- Increasingly, during the exercise, “shoots of pain” occur, which then disappear.
- There is a feeling that the pain comes from within the joint.
- The pain is so pronounced that it is not possible to perform the usual exercises.
- Pain appears when performing a certain load - this indicates an isolated damage to individual elements of the musculoskeletal system.
- Discomfort interferes with normal activities.
Sprains and dislocations often occur in both beginners and old-timers rocking If the pain after or during training is of the nature indicated above, then it is urgent to contact a surgeon or traumatologist. Doctors will be able to determine the cause of discomfort and provide adequate treatment. Many conditions in orthopedics and traumatology can be eliminated by conservative methods. Patients can then return to sports and attend Sport halls in the previous mode.
If you ignore the “anxious pain” and think that the stronger the sensation, the greater the effect, you can prolong the disease to such an extent that you need surgery, after which you will have to forget about spending time in the gym. It is especially difficult to hear such advice from doctors. professional athletes at the peak of his career.
What to do with pain: methods to remove or at least alleviate discomfort
For most athletes, the burning sensation in the muscles after a workout is not a pain, but a kind of pleasant reward that suggests that the hours spent in the gym were not in vain. If there is a desire to dull this feeling a little, then we can recall the pathogenesis of the onset of pain and take some measures.
- The use of a sufficient amount of liquid - stimulates the work of the kidneys and the excretion of all unnecessary metabolites from the body. These include lactic acid, which, with heavy drinking, will quickly leave the muscles and stop irritating the nerve endings.
- Water procedures, especially the combination of a hot bath with a cold shower, increase blood flow in the peripheral parts of the body and “wash out” lactic acid from there. In addition, the temperature difference stimulates the immune system, which is generally beneficial for the body.
- The bath is a wonderful combination of high, significant temperature differences and plenty of fluids, which perfectly eliminates almost any pain after a workout.
- Antioxidants are substances that can eliminate free radicals. You can help the body in this difficult task by taking a little ascorbic acid, vitamin A or E. Also, a lot of these substances are found in the peel of fruits and vegetables (grapes, cabbage, raisins - a good choice for a snack during exercise).
- Anti-inflammatory drugs - inflammation in the muscles can be relieved by taking non-steroidal anti-inflammatory drugs, but not in the case of sports! They cannot be taken regularly because of the risk of developing pathology of the gastric mucosa. A good alternative to them is an infusion of chamomile, St. John's wort, linden, licorice, as well as Walnut, raspberries, currants in the form of berries.
- Warm-up and cool-down important elements workouts that will prevent the development of serious muscle pain.
- Massage - rubbing and kneading the muscles leads to an increase in local blood flow, due to which acidic metabolic products are removed from the body faster. Also, touching the body distracts a person, and he stops feeling pain so clearly.
- Swimming is a good combination water treatment and movement - an important factor that allows you to quickly restore muscles.
- Sleep - the body is best restored when a person sleeps. Muscles are no exception to the rule.
If you follow all the rules of training, do not overwork, remember to warm up and hitch, then muscle pain will only bring joy, and no measures to weaken it will be required!
Taking the first step is always difficult in any business. If you started playing sports, then you need to get used to the new lifestyle and physical activity. It is quite obvious that even mild pain does not give you enthusiasm, but this is the mechanism of adaptation to physical exertion. They can appear even in experienced athletes, but beginners almost always feel them.
What is muscle strength after training?
Pain and discomfort, which appear a day or two after the training, doctors call a creature. For athletes, this is normal and everyone goes through it. Any physical activity for the body is stress. If you have never played sports before, then the stress is quite strong.
Krepatura can appear after a strong prolonged exposure to the muscles. During training, muscle tissues receive microdamages. In the places of these herbs, inflammatory processes begin to develop, which cause pain.
Experienced athletes take their appearance as a sign effective workout. However, novice athletes may be frightened, after which there is a desire to find out if the muscles hurt after training, whether it is possible to practice.
Causes of muscle pain
When you work in the weight room, the muscles are actively contracting, and I pinch the blood vessels. It is quite obvious that in such a situation, blood cannot penetrate the tissues. Therefore, oxygen does not enter them. To provide energy to the muscles during strength training the process of anaerobic glycolysis is used, which proceeds without the participation of oxygen.
The result is a metabolite called lactic acid. Its amount directly depends on your training experience and in novice athletes it is synthesized in in large numbers. Under normal conditions, lactic acid is excreted in the blood, but we have already noted that during strength training, blood flow in muscle tissues is difficult and the metabolite remains in the tissues until blood flow is fully restored.
The pain that lactic acid causes does not appear until the next day, when the muscles cool down. At the same time, the pains are not acute, but cause discomfort and sometimes it can be quite difficult to even move a leg or arm. The answer to the question, if muscles hurt after a workout, is it possible to train, in the affirmative if the pain is not acute.
When an athlete experiences sharp pain, and especially at the time of the exercise, then the whole thing may be an injury. Most often they are associated with damage to the ligaments, and they can be obtained due to careless sudden movement. The ankle is especially vulnerable in this regard.
Unheated muscles are also often injured. To avoid this, it is always necessary to conduct a quality warm-up before starting the main part of the training. If, when pain occurs, you see redness or swelling on the skin and want to know if the muscles hurt after a workout, is it possible to train, then in this case the answer is no. In such a situation, you should consult a doctor for a possible injury.
Muscles hurt after a workout: is it possible to train?
Actually, we have already answered your question, if muscles hurt after a workout, is it possible to train. If the pain is not strong, then you not only can, but even need to train. However, the next session should be less intense and deliberate.
Since you have krepatura, athletes often say that the muscles are clogged, then you need to keep them in good shape. Sometimes you even have to exercise through force, as the discomfort can be very unpleasant. If this is not done, then after the next session you will again experience pain.
However, you should also remember to rest, as excessive exercise can lead to overtraining. If you trained a specific muscle group and after that pain appeared, then the next session should be of a general nature. Simply put, you should load all the muscles of the body, but not as intensely as last time.
Pay special attention to stretching the muscles. You can do Pilates, yoga or go for a run. If you have been training for a long time and after a lesson you experience krepatura, then we can say that those muscles that you have not previously pumped participated in the work. This may be due to a change in the training program.
If after training you do not see progress, and the muscles do not react to the load, then they have already adapted to it. This fact suggests that you urgently need to change something in your training process. More often than not, it is enough to increase the load. However, if you use the training program for a long time, then it is worth making small adjustments to it.
Beginning athletes should remember that the body will not respond well to heavy loads. It is very important to dose them correctly so as not to harm health. How to do this, we will now find out.
How can you reduce pain after exercise?
In order for each lesson to be as effective as possible, and the muscles to have time to fully recover, it is necessary to competently approach the compilation training program. To do this, you should adhere to several rules, which will now be discussed. Subject to their observance, the question of whether the muscles hurt after a workout, whether it is possible to train, you will not have.
Let's start with the frequency of classes. If you train every day, then your body will not have time to recover. This will lead to premature wear of the body, which should not be allowed. You should always be concerned about your health. Only moderate physical activity can be healthy. Thus, classes should be held every second day. This time will be enough for your muscles to recover, and they will not lose their tone.
Every workout must begin with a warm-up. This is extremely important, because unheated muscles can easily be injured. You can use for this treadmill, perform swing movements with the limbs, and also work with the rope.
It is also very important to alternate loads, focusing on different muscle groups. Let's say that in the last lesson you trained the chest, then today you can pay attention to the legs, and in the next workout - to the back. A similar approach to building training process is the most effective, and you will achieve your goals faster.
We have already said that the muscles adapt to the load. Actually, it is thanks to this process of adaptation that weight gain occurs. In order to constantly progress, each new training should be slightly harder. However, the load should be progressed systematically. We recommend that you increase your working weights by no more than 10 percent weekly. This is enough to force the muscles to adapt to new physical loads.
How to eliminate pain in the muscles?
Since the main cause of pain in the muscles after training is lactic acid, it is necessary to remove it from muscle tissues in a short time. We have already said that this is possible due to the normalization of blood flow. Lactic acid is rapidly excreted and this metabolite can no longer be the cause of the pain that appeared a few days after the training.
Massage is an excellent way to normalize blood flow. A hot bath followed by a cold shower can also help. Do not forget about the need to drink water throughout the day, including during class. We have already mentioned the need for a warm-up, but a hitch should also be done.
If, after the main part of the workout, it is good to stretch the muscles, then the blood flow will recover faster. Antioxidants, say, vitamins C, E or A, can also be very useful in this situation.
To reduce and even completely eliminate krepatura, some foods, namely fruits and vegetables, can also be useful. Moreover, they should be used with a peel. You can use decoctions of some herbs, for example, chamomile, licorice, St. John's wort, linden. They can be taken even during class. Most professional athletes visit the pool after training. Swimming perfectly relieves tension from the muscles and spinal column.
In conclusion, I would like to say that pain in the muscles can also be negative. With krepatura, pain is felt during movements, but if they remain even at the moment when you are at rest, then an injury may have been received.
Novice athletes quite often make serious mistakes when pain in the muscles appears. Some stop exercising until the discomfort goes away. As a result, the previous lesson loses its effectiveness and you have to start all over again. Another group of novice athletes continue to train intensely through pain, which is also a serious mistake. The construction of the training process should be approached competently, and try to use the services of a trainer who will select the optimal load for you and draw up a training program.
Is it possible to train muscles if they hurt after last workout Denis Borisov says:
Muscle pain after a workout is known to everyone who started playing sports after a long break, changed the program or type physical activity. Such pain is called "krepatura". Previously, it was believed that its cause was acidification of the muscles, but soon scientists refuted this assumption. What causes krepatura and is it possible to play sports if the pain in the muscles has not gone away?
There are three types of sports-related muscle pain: traumatic, burning during exercise, and delayed muscle pain (krepatura).
Traumatic pain is acute and occurs during or after exercise. It is usually described with the words "pulled a muscle", "stretched ligaments". With such pain, it is necessary to urgently complete the lesson, relieve pain, give yourself a complete rest from training and, if necessary, consult a doctor.
Burning occurs during exercise due to accumulation in the muscles, the concentration of which increases with each muscle contraction. For example, you perform bicep curls, you feel a burning sensation (calorizer) in your muscles. By the end of the approach, it reaches its peak. After completing the approach, you rest, and the burning sensation passes. This pain is a natural reaction of the body.
Krepatura is a pain syndrome that occurs the day after a workout. During sports, myofibrils break in the muscle fiber - the cells become inflamed and retain water. Water presses on the nerve endings and causes pain. To heal microtraumas, the body produces hormones and actively synthesizes protein. With each subsequent workout, the pain dulls, and the muscles get stronger.
Whether or not to exercise with muscle pain depends on the intensity of the pain. With a strong krepatura, training is not recommended. Firstly, sports should lead to progress, and not to pain and fatigue, and secondly, if the unrecovered muscles are given another portion of excessive load, this will lead to overtraining or even to the death of muscle fibers. It is necessary to find a middle ground between the need for microtrauma for further growth and normal health.
Use a 10-point scale to rate readiness for training, where 0 is you feel no pain and 10 is the maximum intensity of soreness. If it hurts a little - by 3-4 points, then it's good - go to train. If it hurts more - by 5-6 points, it's also good, you can go to training (calorizator). And if you rate pain sensations at 7 points or more, then rest or change the type of physical activity. You can give a load to muscles that do not hurt or do cardio. It is absolutely impossible to repeat the previous workout and load damaged muscles.
Krepatura is the case when too strong sensations and their complete absence are bad, and moderate sensations are good. After 2-3 weeks, you will adapt to the loads, increase the level of fitness, and instead of strong strength, only pleasant heaviness remains.
There are ways to reduce the intense pain that occurs after a workout. Various warming procedures will help to cope with krepatura:
- Warm shower;
From physical activity, the intensity of pain in the muscles is reduced:
- The presence of a warm-up before training and stretching at the end;
- Light stretching on the day of rest from sports;
All of the above methods are aimed at increasing blood circulation in the muscles, which helps to recover better.
All people have different adaptation possibilities. Trained recover faster than beginners, and less likely to feel soreness. The one who trains muscle group twice a week is less likely to experience delayed pain than someone who exercises the muscles once a week. Pain does not always lead to growth, and in some cases it even interferes with recovery.
