After training, muscles ache - this is a typical situation. After an unusually heavy load, a characteristic burning sensation and pain appears. Depending on the characteristics of the pain, the causes may be different. Is this good or bad, and how to deal with it - let's figure it out.
Is it normal if there is no pain?
Is it possible to exercise without pain? Yes, if the load is familiar to you and does not increase. For example, when training to lose weight or just to stay in shape. Should muscles hurt when training for weight? Yes, if they did a really good job.
A day after each workout that involves an unusual or increased load, the muscles begin to ache. These are the features of our physiology.
However, the body quickly adapts to the stress, which is why the pain may disappear. This means progress has stopped. When muscles do not hurt, they are in the comfort zone. But there is no progress in this zone. So your muscles won’t necessarily hurt after training. And this determines the quality of your work in the gym.
Different types of pain after exercise
Let’s combine all pain sensations after exercise into two groups:
- Traumatic pain.
- The result of the formation of lactic acid and microtrauma of muscle fibers.
The pain sensations may be similar, but there are significant differences that can help you recognize their cause.
Injuries
Does a certain muscle hurt for a long time after training? This may be a sign of injury. A significant difference between this type of pain is its point localization. Only the damaged area of the muscle hurts, and not the whole body, as after a hard workout.
Traumatic pain has one significant difference from muscle “acidification” - recovery time. Depending on the severity of the muscle fiber damage, the soreness may go away within a week or may not go away for months. The understanding of what it was comes within 3–4 days. During this time, the usual pain goes away, and the muscles are ready for a new workout.
Trauma leaves a long lasting mark. Pain occurs when the damaged muscle contracts. IN severe cases the athlete suffers even at rest, and redness, blueness, and swelling appear over the damaged area.
The precursor to injury is usually severe pain during exercise. If you continue to train and ignore it, you can seriously harm yourself. So listen to yourself, your body.
How to get rid of muscle pain after training in this case? Pain-relieving ointments, physical isolation for the first few days or even a week, and then light exercise to improve blood circulation. In severe cases, seek immediate medical help.
So, if your muscles hurt for a long time after training, you are injured. If the pain is hellish, you need to go to a doctor, who can prescribe a nerve block for the first time. In other cases, you can do without a doctor. Just give the sore muscle rest and comfort.
If your muscles hurt very badly after training, and you notice that something has changed under the skin (the volume of the muscle has been redistributed, something seems to be “rolling” around the bones), immediately go to a traumatologist or surgeon.
Acidification and microtrauma of fibers
During anaerobic work, lactic acid is formed in the muscle, which causes characteristic pain (burning). This is why muscles hurt after training. This pain appears after doing heavy exercise and can last several hours.
As long as lactic acid is present in muscle cells, you will experience soreness and a burning sensation. And the more intense and unusual your training was, the stronger the pain.
Naturally, along with lactic acid, microtraumas - ruptures of single muscle fibers - also greatly affect sensations. Some time after training, they become inflamed and then heal naturally. At this level, healing occurs quite quickly - a few days. This is the so-called delayed pain. This is why muscles ache after physical activity after a day or two.
These aching sensations appear the day after training, in contrast to acute traumatic pain, which is felt immediately.
Let’s summarize why muscles hurt: it could be injury (acute pain, appears immediately), acidification (burning, appears after training), microinflammation of damaged fibers (appears after 1–2 days).
When muscles start to hurt
Pain may appear the day after training, the next day, or a few hours later. It all depends on how intense and hard you trained. Your preparation directly affects how much your muscles will hurt tomorrow and how long it will last.
How to Prevent Training Pain
Muscle pain after training is an inevitable thing. It cannot be prevented, but it can be mitigated as much as possible. Let's focus on the familiar period when muscles ache after the first workout, since it is at this time that you risk being disappointed in a useful endeavor.
The first training session must be carried out very carefully and the load dosed correctly, otherwise the muscle pain after training will be simply unbearable, and you will lose enthusiasm for a long time.
If your muscles are very sore after training, it means that you have dosed the load incorrectly. For those who have never experienced such sensations, it is difficult to determine what is happening and why.
It is not advisable for a beginner to rely on his own feelings, since pain will not appear immediately. During the training, it will seem that you can still do a couple of approaches. This is where a beginner may miss the line between acidification and injury.
The first lesson you need to do the entire program in a 2-set mode, and select the weight so that you just feel the load, nothing more. This is enough to prevent the muscles from overtraining.
A trained athlete perceives the load differently - he already feels everything himself and can adequately select the load for himself. And even he may experience muscle pain after training.
Thus, you can reduce the pain consequences by dosing the loads.
How to eliminate pain if it has already appeared
Muscle pain after training and how to get rid of it:
- Helps speed up the elimination of lactic acid through nutrition.
- Through massage and warming up.
- Through light training.
- With the help of sleep.
- Ointments, tablets.
- Pharmacology (highly not recommended).
As you understand, the problem needs to be approached comprehensively and from different angles. That is, this issue can be quickly resolved by combining the above points, except, perhaps, the last one.
Foods that help relieve pain
The composition of the cells in our body directly depends on what we eat and drink.
- Firstly, you need to drink a lot of water so that metabolic products are eliminated from the body faster.
- Secondly, you need to give the body the necessary amount of “building material” so that the muscles recover faster.
Explaining the second point, we can say that you need to consume a sufficient amount of protein, the right carbohydrates and definitely vitamins. Also, to reduce the likelihood of traumatic pain, it is advisable to include in your diet foods that are good for ligaments and joints (fatty fish, dairy products, etc.).
Massage and sauna
What to do if your muscles hurt after training? Get a massage! And another option is to visit the sauna.
Some people recommend soaking in a bath, but this doesn't help as much as a steam room. A Finnish sauna is best, followed by acupressure hydromassage. Such a ligament will not only help you more easily endure pain after physical activity, but also activate your metabolism.
Ideally, arrange such events for yourself several times a week. If you have difficulties with money or the availability of such a steam room, once a week is also acceptable.
This method should be avoided by people with medical conditions. cardiovascular system or other health restrictions.
Cardio
In order for the breakdown products to leave the body faster, you need to disperse the blood. Cardio exercise and regular gymnastics will help us with this, and then stretching the sore muscles. Have you probably noticed that the pain becomes noticeably less after warming up?
You should not increase your heart rate and sweat a lot. Your task is simply to get the blood flowing for 15–20 minutes.
Dream
Prolonged sleep has positive effect on . To avoid having to be sick for a long time, get a good night's sleep. comfortable positions. And another important note - you need to go to bed and wake up at the same time.
Medicine
To prevent muscle pain, you can apply a special ointment to the sore spot. Anesthetic ointments slightly reduce muscle pain.
What else can you do if your muscles hurt very much after training? You can take ibuprofen as a tablet. Consistently taking pills is a bad habit; after all, you are taking medicine.
Sometimes, especially for beginners, the temperature rises during the pain syndrome, and the muscles can ache for a week. This happens when a beginner overloads the muscles in their first workout. In this case, it is permissible to take ibuclin for the first few days (often prescribed 1 tablet per day), then visit the sauna. Hydromassage in the first days is not advisable - the pain is too strong.
Ibuklin acts as an anti-inflammatory non-steroidal agent, plus it has an analgesic and antipyretic effect. You can’t go into the sauna with a temperature, so check it yourself using a regular thermometer.
If the muscles do not hurt so much, it is better to do without ointments and medications altogether.
So, if a muscle hurts after training, what to do: proceed from the degree of pain. Should I just be patient? Of course, if it's not an injury.
Pharmacology
Anyone who works on the farm knows first-hand what the magical effect of an injection is. The metabolism of such people is noticeably accelerated, they consume 5-7 thousand calories per day, their body is able to absorb so much.
Recovery for “chemists” is also fast - they do not experience such lingering pain as natural athletes. Doping is doping in Africa too. For the sake of achieving personal comfort (a good figure), using chemicals is impractical and dangerous.
If your muscles hurt for a long time and severely after training, you should be careful about heavy physical activity. Perhaps you have some defect in the composition connective tissue, she is weaker than she should be.
If you frequently get sprains, it makes sense to consult your doctor about connective tissue dysplasia. There is no treatment for it, you can live normally with it. It's just that your body is more fragile and needs to be warmed up thoroughly before training.
In order not to think about how to relieve pain, it is better to make sure that it is not so strong. It’s clear that bodybuilding without pain is not bodybuilding, but still:
- Warm up well - at least 5 minutes of hard cardio, then warm up each major joint.
- We approach working weight gradually. If necessary, we do several intermediate approaches of 3-4 slow repetitions.
- We warm up in the sauna after training (if there are no health restrictions), and get a massage.
Myths about pain
If your muscles hurt after training, that's good. However, this is not always the case. They say no pain, no progress. To a large extent this is true. But you need to take into account the nature of the pain. After all, a fracture or rupture is also pain. Only instead of progress, the result is complete regression - after all, the recovery period after an injury is months and years.
Take care of yourself and good luck with your training!
Why do muscles still hurt after training? Why do they hurt the next day? Should we do something about this? Do I need to do something if, on the contrary, they don’t hurt?
Anyone who has at least once had a good time playing with iron has noticed that their muscles ache. especially after the first workout. And usually the next day, but it happens that the maximum pain is reached even on the second day after training. Why do muscles hurt? Is this normal? Is it normal if it’s the other way around – they don’t hurt? Should we do something about this? — Zozhnik decided to intelligently sort out the answers.
Delayed muscle pain
If you push well on exercise machines or with free weights, the last repetitions of the exercises cause a burning sensation. The culprit is lactic acid, which accumulates in the muscles during exercise as a byproduct of physiological processes. With each subsequent contraction of muscle fibers, the concentration of lactic acid increases, which increases pain and burning. After the barbell is thrown onto the platform, the blood quickly flushes lactic acid from the muscles. The burning quickly goes away (and returns as if nothing had happened during the next approach, of course).
The second type of pain, in honor of which this text was written, usually occurs the next day after training and lactic acid has nothing to do with it. This pain is called delayed muscle pain.
It is most often experienced by beginners or, for example, “old people” who have changed their training plan. In general, those who received unusual loads and, as a result, delayed muscle pain.
To explain it in human language: during training, micro-tears of muscles occur; in fact, under heavy loads, you cause micro-traumas to yourself. Most often, the body reacts to these tears with pain.
Actually, the healing of muscle fibers after such injuries ensures an increase in strength and volume. There is an active release of hormones and protein synthesis, which is building material for muscles. As a result of such restoration processes, the muscles increase their weight and volume.
This is what your well-damaged muscle looks like.
Why do they hurt not immediately, but the next day or even the second?
Micro-tears cause local micro-inflammations that appear after some time, usually the next day. This means that the body is actively working on the damaged area. If there are many tears, inflammation may reach its peak on the second day after training. This inflammation is not harmful to your health.
Should I endure or fight this pain?
You can endure it, being happy for yourself that you did a good job in the gym, but if the pain is unbearable, there is something you can do about it.
Different sources recommend various warming-massage procedures: sauna, warm shower, warm (but not hot) bath with sea salt, massage, light warming rehabilitation exercises. It is also recommended to do warm-up, cool-down and stretching after training.
All these actions are aimed at improving blood flow in the muscles, which contributes to their speedy recovery and reduction of pain.
Is it possible to exercise if the pain has not gone away?
If the muscles have not recovered, and you have to tear them again with iron with a heavy load, this may have negative consequences. If the body receives new injuries without having time to recover, this can cause a state of overtraining. This means a lack of progress in weights and volumes, poor health and psychological state, and in general, you will not only waste time, but will be harmful to your health.
Muscle pain is not an indicator of muscle growth or strength. Pain is a sign that you have worked hard, that your muscles have received a significant load on them. But muscle growth, strength, and endurance depend on recovery. If you don't allow your muscles to recover, there will be no progress.
Should you skip going to the gym if your muscles hurt? No, don't. And here there are two main options: split training (load during the week different groups muscles) or light warm-up recovery workouts after heavy exercise.
Physical activity can not only damage the muscles that hurt, but also, on the contrary, help recovery. The only question is the extent and nature of the load.
Exercise improves blood flow and speeds up metabolism, which means muscles recover faster. But the load should not be extreme and not the next day. Roughly speaking, if you squatted well, you don’t need to break new records in a couple of days, when the pain has not yet passed, but warming up your quadriceps on the treadmill can help their recovery.
Am I exercising correctly if there is no muscle pain at all?
IN strength sports There is a well-known motto: NO PAIN – NO GAIN (“No pain – no growth”). And, roughly speaking, this is exactly the case, unless of course you want to increase strength and muscle size. If there is no pain, then this usually means that either the load on your body was weak, too familiar.
Over time, delayed muscle pain dulls, the body gets used to it, and it is a sign of receiving sufficient load. But this pain does not disappear completely.
After 2-3 weeks, delayed muscle pain will not cause significant inconvenience, and most will even begin to like it. The pain will also return when changing training plans, mastering new exercises, which is necessary for progress. Some adherents of the muscle sect even have a principle - that training should never be repeated.
However, there are exceptions everywhere: occasionally there are people with well-trained muscles and powerful recovery systems, who may not experience pain even after significant loads.
In addition, if you do not plan to increase the strength or mass of your muscles, do light exercise, do stretching, or just exercise, then when moderate loads the muscles may not hurt at all. And that's okay too. It all depends on your goals.
Often after training, muscles hurt for 1-2 days. To prevent pain or get rid of existing pain, it is necessary to determine its origin.
There are two main factors that cause pain in the muscles:
- When there is a lack of oxygen, glucose in the muscles cannot be completely oxidized, which leads to the accumulation of large amounts of lactic acid. This causes burning pain in the muscles during exercise. But as soon as you stop it, the blood will immediately wash away the lactic acid from the muscles. Unpleasant sensations will disappear immediately, but will appear again when performing the next exercise.
- If pain appears after a day or two, the problem is microscopic tears muscle tissue. These breaks promote an increase in white blood cells, which cause inflammation. It does not occur immediately, as the body energetically works on the damaged area and creates new muscle fibers. The duration of delayed pain depends on the number of microtears.
Important: pain may appear during the first workouts or after a long break. When exercise is regular, pain disappears or is minimized. As muscle training increases, energy is wasted less and less, and physical performance improves. But as the muscles get used to it, the effect of the training decreases. Therefore, it is necessary to change and add new exercises, increase training time, use different ways increasing efficiency.
What is muscle pain like?
Mild post-workout pain can be felt for several days and has a positive effect on the formation of new muscle fibers through injury and recovery. Feelings of slight pleasant fatigue and pain appear, the muscles seem sluggish and limp, swollen and swollen. The sensations intensify with any tension.
Delayed pain occurs a couple of days after exercise. Severe pain when muscles tense. Can be for beginners or with a significant change training process. But if there is continuous severe pain, it is necessary to stop increasing the load. Otherwise, the muscles will not have time to recover and there will be no benefit. If to the beginning next workout muscle pain remains quite noticeable, you need to reduce the load by half. It is better to add more repetitions, then blood circulation will accelerate, and the necessary substances will quickly reach the muscles and restore them.
Pain resulting from an injury may appear immediately or within a day. It is sharp, restricts movement, and it is impossible to do exercises due to strong sensations. Most often it appears after working with very heavy weights or due to insufficient warming up of the muscles before training. It is wrong when there is pain in the joint or ligaments. You need to immediately finish the exercise and find out why it arose. There are many reasons: an old, not fully cured injury, erroneous execution, incorrectly selected parameters of the simulator for your body. If you are injured, you should immediately consult a doctor.
It must be remembered: post-workout pain is not necessary for muscle development, although it confirms the fact of the formation of new muscle fibers due to the restoration of damaged ones. If the load in a particular session was increased, but there was no pain, this does not mean that the training was not successful. Pain is not a necessary factor in muscle growth and development.
Preventing muscle pain
You can prevent pain by following simple tips:
Ways to get rid of muscle pain
If you prevent the appearance muscle pain failed, you need to use as many methods as possible to get rid of them:
- A bath with sea salt will relieve tension throughout the body, and adding essential oils will help you completely relax. For 100 liters of water you need 0.5 kg of salt. On average, you need from 5 to 15 drops of oil. To relax you will need essential oils geranium, lavender, orange, mint, rosewood, bergamot, lemon balm, valerian. The water should be warm.
- The massage will relax tense muscles and speed up blood circulation, which will quickly distribute the necessary substances throughout the body. The muscles will become more pliable, elastic, and tightness will disappear. It will be useful to use warming or cooling ointments, depending on the day.
- Add more protein to your diet (at least 2 grams per 1 kilogram of body weight), as well as carbohydrates with a low glycemic index. Drink plenty of water to thin your blood. Take a course of multivitamins.
- Carry out an easy aerobic training. Good option– a familiar activity, but reduce the load by half and add the number of approaches. Or work those muscles that feel good. You can arrange a class dedicated only to muscle stretching.
- Rest from training for several days, but not too long so that the muscles do not get used to the stress.
- On the first day, apply a cold compress or take a cold shower. In the following days, use warm and hot compresses, baths, showers, or alternate heat and cold.
- Wear loose, non-tightening clothing; wear the same pajamas or sleep without them at all.
- If you can’t bear the pain or need to get rid of it urgently, you can take a painkiller tablet: ketonal, aspirin, pentalgin, nurofen. You can also give an injection of diphenhydramine + analgin. But medications should be used only in extreme cases.
- Exercising in the pool will help you relax. After training in water, muscles almost never hurt, because there is a completely different pressure on the body, unlike training on land. Also water has massage effect.
- Visiting any bathhouse or sauna. Steam and high temperatures will relieve tension, make muscles elastic and calm. Blood circulation will improve and the necessary substances will be delivered to the muscle fibers faster.
You should not be afraid of the appearance of pain, but you need to learn to distinguish useful pain from incorrect; and try to prevent it in advance. Then the training effect will be maximized, and injuries, pain and other problems will fade into the background.
Beginners, as well as athletes who have recently changed their training program or athletes after a long break, experience pain the most.
The destruction of muscle structures, namely muscle cells, leads to pain. Famous physiologists: Morozov V.I. and Sterlig M.D. conducted a study muscle activity. According to the results of the study, it was revealed that when performing physical exercises, the location of muscle cells in muscle fibers.
In parallel with this, the content of leukocytes in the blood increases due to the breakdown of mitochondria. A similar increase in leukocytes can be observed during inflammatory processes or infections.
Human muscle fibers
The breakdown of mitochondria leads to the formation of protein fragments. Due to the occurrence of protein fragments, lysosomes and phagocytes, cells responsible for the dissolution of damaged tissues, come into action. It is the products formed as a result of this action that provoke pain.
Another observation that you may notice: the pain after the first workout is the strongest, and after regular classes they are almost not felt anymore. Our body is designed in such a way that protein production increases after exercise. Creatine phosphate begins to accumulate in the muscles. The concentration and activity of enzymes involved in the breakdown of proteins increases. Thus, the more training, the more creatine phosphate, the higher the power of protein breakdown. This leads to exhaustion energy reserves muscles become increasingly complex. Then there comes a moment when this is simply impossible to do.
What follows from this: With an increase in regular training, the energy potential of muscle tissue increases, and therefore strength and performance. But at the same time, the effect of training and applied stress is reduced. All of the above reduces muscle fitness.
Types of pain
We list the main types of muscle pain:
Moderate
Sensations that are experienced the next day with moderate pain: functional insufficiency, swelling of the muscles, “cotton” muscles when performing any activity, pulling muscles, increasing pain when contracting or stretching, pleasant fatigue. The pain will end after a few days. Moderate pain is an indicator of minor injury or muscle repair or the formation of new structures.
Lagging
It starts in about 2-4 days. Delayed pain develops when changing the training program, after a prolonged absence of strength loads on the muscles, or in novice athletes. Its symptoms include severe pain when stretching or contracting muscle tissue. If you constantly experience severe pain, it means that the load you have chosen is excessive, you are in too much of a hurry to increase the weights. Remember that power loads should be increased in stages, not all at once. With a gradual increase in loads, the muscles get used to and strengthen, and with them the joints.
Traumatic
Pain caused by injuries can be sharp, sharp and numbing. It can develop immediately after exercise, or the next day. Its main symptom is pain during exercise. Most often, injuries occur in athletes when working with extreme weights, as well as in the absence of sufficient warm-up.
Burning
And the last type of pain: burning during the final repetitions of the exercises. The burning sensation is caused by the action of lactic acid, which oxidizes the muscles. The products formed as a result of the breakdown of lactic acid fill the muscle cells and interfere with the movement of the nerve impulse. The burning sensation is safe; it is a manifestation of the body’s protective activity against overload.
Products formed as a result of the breakdown of lactic acid are completely eliminated from the body within 25-35 minutes after the end of exercise. To achieve some training goals, you will need to perform exercises until you feel a burning sensation. For example, if you want to tighten your chest muscles, or rectus abdominis, and so on.
Is it a good sign?
Many people, when muscle pain occurs, wonder: is this a good sign? Note that the presence of pain is not a necessary concomitant of growth. However, the presence of pain indicates destroyed muscle structures during classes, which means that “healing” and restoration of muscle tissue is now underway.
There is no need to make pain a sign of successful training. In some cases, pain is not observed at all, but the training was very effective. Physiologists from the USA: Schoenfeld and Contreras studied this process. Their conclusion: muscle pain is not the ultimate indicator of muscle dysfunction. When a muscle grows, it doesn't always feel sore after exercise.
From the above it follows that the goal of training should not be to achieve pain, but to increase the load. Increases in muscle size, volume, and shape represent the most accurate indicators of the effectiveness of a training program.
Another effective indicator: comparing photos before and after training.
How to get rid of muscle pain?
It is impossible to completely get rid of muscle pain. But the more often and more the training is, the less pain there will be. There are several simple tips increasing the results of training and at the same time reducing pain.
- Gradual increase in loads. Gradually, every week you need to add a little weight. If you are doing barbell exercises, the optimal weight gain per week would be between two and five kilograms per week. Master the base weight first before adding weight. While mastering the weight of the weight, the technique of doing the exercises should not suffer. You also need to save the training program, their scheme.
- Bring your technique to perfection. To do this, it is necessary for the technique to be developed by a trainer, or experienced athlete. After that, try to find the most full information about the exercise and how to do it correctly.
- Always warm up before starting your workout. Warm-up should consist of elements leading up to the exercises and a set of movements for the whole body. For example, if you're going to do a bench press exercise, do a few sets of warm-up exercises first. This will promote blood flow to the muscles and activate the nervous system.
- If you feel tired, it is better not to attend training. When you are stressed at work, have trouble sleeping and eating, or are in a depressed mood, you should not visit gym. The body needs rest.
- Drink more water. During training you need to drink at least one liter of water. Optimal quantity water for your body can be calculated using the following formula: 0.04-0.05 x (body weight). Water is necessary during training, as it thins the blood and increases the rate of delivery of necessary substances and oxygen to the muscles. In addition, water helps improve the movement of nerve impulses to muscle tissue.
- Aim for at least eight hours of sleep per night.
Methods for reducing pain after exercise
Many people wonder if their muscles hurt after training: what to do? There are several effective methods.
What to do if your muscles hurt after training? This question worries most visitors. gyms who are amateurs and not professional athletes. Such people usually play sports for the sake of good health and attractiveness. appearance. They don’t need records, but it is important that the classes are comfortable and bring pleasure and mental relief.
What to do if your muscles hurt after training is always a pressing question.
What a pleasure it is when, after intense exercise, you cannot straighten your arms or legs. There is an opinion that if muscles hurt after training, this is good, they also say that the main cause of pain is lactic acid in the muscles. Let's figure out what actually happens to our body after intense workout, and what is the cause of the pain that bothers us so much.
Muscle pain is not inherently an indicator of the effectiveness of training. The causes of muscle pain after exercise can be different. Let's look at them one by one.
Muscle pain during and immediately after exercise
Lactic acid in muscles is formed as a result of the breakdown of glucose during intense strength training.
During intense strength training, you periodically feel a strong burning sensation in the muscles being stressed. This usually happens at the end of an exercise when you are pushing yourself to the limit, trying to finish off the last few reps. The reason for this pain is exactly what was mentioned earlier.
The fact is that during intense strength training muscles require large number energy to do work. This energy is generated by the breakdown of glucose, which is found in the muscles in the form of glycogen molecules.
The breakdown of glucose can occur aerobically (in the presence of oxygen) or without it (anaerobic method). During strength training, the muscle works so intensely that the blood does not have time to supply enough oxygen to it. Therefore, an anaerobic process of glucose breakdown occurs. This chemical reaction releases necessary for the muscle energy. The breakdown product of glucose is lactic acid.
Lactic acid accumulates in the muscles during exercise, without having time to be washed out by the bloodstream, and begins to irritate the nerve endings. You feel an unpleasant burning sensation and pain. As a rule, this pain lasts for several hours after training. Then the blood flushes lactic acid from the muscles, and the pain goes away.
How to relieve muscle pain after training? Everything here is more or less simple. You need to increase blood flow in the muscle in any way. And to do this, first of all, you need to relax her. To relax after a workout, it’s good to stretch, take a warm shower, or get a light massage. You can also drink a couple of glasses of water to quickly remove lactic acid from the body.
Muscle pain the day after training
Late or delayed muscle pain appears a day after training.
If everything is now clear about the burning sensation in the muscles at the end of a workout, then for many of us it remains a mystery why the muscles hurt the day after a workout. Delayed or, as it is also called, delayed pain appears a day after the end of the training. On the second day, as a rule, it intensifies, and then gradually fades away.
This pain is much more unpleasant and painful than post-workout pain. It prevents you from moving and discourages any desire to go to training again.
The cause of such pain is no longer lactic acid in the muscles, but microtraumas of muscle fibers that form when performing exercises with high load. Tiny micro-tears form in muscle fibers that contract under load. They do not cause us discomfort immediately after training, but after a day they begin to become inflamed and then pain appears.
There is no need to be afraid of this inflammation; it is aseptic (without germs) and is caused by the reaction of muscle tissue to overstrain. After a few more days, the inflammation subsides and the damaged tissue scars. The muscle increases in volume accordingly.
In order to reduce the pain symptom in case of delayed pain, you can use anti-inflammatory ointments - they are sold at any pharmacy. A small massage will also be beneficial - gently stretch the muscles, but without strong impact.
Oddly enough, it will help speed up muscle healing physical activity. Exercise improve blood flow and speed up metabolism, and, accordingly, muscles recover faster. However, it’s worth making a reservation here that the load should not be extreme and not on the very next day. Give yourself a little time to get in shape. And to the question of what to do if your muscles hurt a lot after training, the best answer is - give your body a little rest. Otherwise, you risk overtraining.
Traumatic pain
If you've been injured, chances are you'll know it right away. When a muscle or ligament is injured, the pain is sharp and acute, and it will not allow you to continue training with the same intensity.
If you suddenly realize that you have been injured, or even just suspect that you have been injured, end the lesson immediately. Under no circumstances continue to work through pain. It is better not to rely on luck, but to consult a doctor immediately.
» Ekaterina Polivanova
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