After a workout, muscles hurt - this is a typical situation. After an unusually heavy load, a characteristic burning sensation and soreness appears. Depending on the characteristics of the pain, the causes may be different. Is it good or bad, and how to deal with it - let's figure it out.
If there is no pain, is it normal?
Is it possible to exercise without pain? Yes, if the load is familiar to you and does not increase. For example, when training for weight loss or just to keep fit. Should muscles hurt during mass training? Yes, if they did a really good job.
A day after each workout, which implies an unusual or increased load, muscles begin to hurt. These are the features of our physiology.
However, the body quickly adapts to the loads, which can cause soreness to disappear. This means that progress has stopped. When the muscles do not hurt, they are in the comfort zone. There is no progress in this area. So the muscles will not necessarily hurt after a workout. And this determines the quality of your work in the gym.
Different types of pain after exercise
We combine all pain sensations after exercise into two groups:
- Traumatic pain.
- The result of the formation of lactic acid and microtrauma of muscle fibers.
Pain sensations may be similar, but there are significant differences by which you can recognize their cause.
Injuries
How long does a certain muscle hurt after a workout? This may be a sign of injury. A significant difference between this type of pain is 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 the "acidification" of the muscles - the recovery time. Depending on the severity of the damage to the muscle fiber, soreness may disappear after a week, or it may not go away for months. Understanding what it was, comes already for 3-4 days. During this time, the pain familiar to everyone passes, and the muscles are ready for a new workout.
Trauma leaves a long mark. Pain occurs when the injured 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 acute pain during exercise. If you train further, ignoring it, you can greatly harm yourself. So listen to yourself, your body.
How to get rid of muscle pain after training in this case? Pain-relieving ointments, movement isolation for the first few days or even a week, and then small loads to improve blood circulation. In severe cases, seek immediate medical attention.
So, if after a workout your muscles hurt for a long time, you are injured. If the pain is hellish, you need to go to the doctor, who for the first time can prescribe a nerve blockade. In other cases, you can do without a doctor. Just give the sore muscle peace and comfort.
If the muscles hurt after training very much, and you notice that something has changed under the skin (the volume of the muscle has redistributed, something seems to “roll” around the bones) – urgently 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 ache after a workout. This pain appears after heavy exercise and can last for several hours.
As long as lactic acid is present in muscle cells, you will feel soreness and burning. And the more intense and unusual your training was, the stronger this pain.
Naturally, along with lactic acid, sensations are also strongly affected by microtraumas - ruptures of single muscle fibers. 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. That is why muscles hurt after physical exertion after a day or two.
These aching sensations appear the day after training, in contrast to acute traumatic pain, which is felt immediately.
We summarize why the muscles hurt: it can be an injury (acute pain, appears immediately), acidification (burning, appears after training), micro-inflammation of damaged fibers (appears after 1-2 days).
When the muscles start to hurt
Pain may appear a day after training, the next day, or a few hours later. It all depends on how intensely and hard you train. 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 exercise is inevitable. It cannot be prevented, but it can be mitigated as much as possible. Let us focus on the period familiar to many when muscles hurt after the first workout, since it is at this time that you run the risk of being disappointed in a useful undertaking.
The first workout should be carried out very carefully and correctly dose the load, otherwise the muscle pain after the workout will be simply unbearable, and you will lose your enthusiasm for a long time.
If the muscles are very sore after a workout, 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 undesirable for a beginner to be guided by his feelings, since the 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 can overlook the line between acidification and injury.
The first lesson is to do the whole program in 2-set mode, and choose the weight so that you just feel the load, nothing more. This is enough to keep the muscles from overtraining.
A trained athlete perceives the load differently - he already feels everything himself, he can adequately pick up the load for himself. And even he may experience muscle pain after a workout.
Thus, you can reduce pain effects by dosing loads.
How to eliminate pain if it has already appeared
Muscle pain after training and how to get rid of it:
- Help in accelerating the excretion of lactic acid through nutrition.
- Due to massage and warming.
- Through light exercise.
- Through sleep.
- Ointments, tablets.
- Pharmacology (highly discouraged).
As you understand, the problem needs to be approached comprehensively and with different parties. That is, this issue can be quickly resolved by combining the above points, except, perhaps, the last one.
Food to help relieve pain
The composition of the cells in our body is directly dependent on what we eat and drink.
- First, you need to drink plenty of water so that metabolic products are removed 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 be sure to take vitamins. Also, in order to reduce the likelihood of traumatic pain, it is advisable to include in the diet products that are useful for ligaments and joints (fatty fish, dairy products, etc.).
Massage and sauna
What to do if muscles hurt after a workout? Get a massage! And another option is to visit the sauna.
Some people recommend soaking in the bath, but this does not help as well as the steam room. The Finnish sauna is best suited, after which you can do acupressure hydromassage. Such a bundle will not only help you more easily endure pain after physical exertion, 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 diseases of cardio-vascular system or other health restrictions.
Cardio
In order for the decay products to leave the body faster, you need to disperse the blood. Cardio load and regular gymnastics will help us in this, and then stretching of sore muscles. Have you noticed that the pain becomes noticeably less after a warm-up?
You should not strongly accelerate the heartbeat and sweat a lot. Your task is simply to disperse the blood for 15-20 minutes.
Dream
Prolonged sleep has positive effect on . In order not to have to get sick for a long time - get enough sleep in comfortable positions. And another important note - you need to go to bed and wake up at the same time.
Medicine
So that the muscles do not hurt, you can smear the sore spot with a special ointment. Pain-relieving ointments slightly reduce muscle pain.
What else can you do if your muscles are very sore after training? You can take ibuprofen as a tablet. Stable practice of taking pills is a bad habit, after all, you are taking the medicine.
Sometimes, especially for beginners, the temperature rises for the duration of the pain syndrome, and the muscles can hurt for a week. This happens when a beginner overloads the muscles in their first workout. In this case, it is permissible to take ibuklin for the first few days (often prescribed 1 tablet per day), then go to the sauna. Hydromassage in the early days is undesirable - too much pain.
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 the temperature, so check it with yourself using a regular thermometer.
If the muscles do not hurt so much, it is better to do without ointments and medicines at all.
So, if a muscle hurts after training, what to do: proceed from the degree of soreness. Maybe just be patient? Of course, if it's not an injury.
Pharmacology
Whoever sits on the "farm" knows firsthand what the magical effect of an injection is. The metabolism of such people is noticeably accelerated, they consume 5-7 thousand calories a day, their body is able to absorb so much.
Recovery for "chemists" is also fast - they do not experience such prolonged pain as natural athletes. Doping is also doping in Africa. For the sake of achieving personal comfort (a good figure), it is inappropriate and dangerous to use chemistry.
If your muscles hurt for a long time after a workout, you should be careful about heavy physical exertion. Perhaps you have some kind of defect in the composition of the connective tissue, it is weaker than it should be.
If you often get sprains, it makes sense to consult a doctor about connective tissue dysplasia. She is not treated, you can live normally with her. It's just that your body is more fragile, it needs to be thoroughly kneaded 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 is clear that bodybuilding without pain is not bodybuilding, but still:
- Warm up well - at least 5 minutes of hard cardio, then warm up each large joint.
- We approach the working weight gradually. If necessary, we do several intermediate approaches for 3-4 slow repetitions.
- We warm ourselves in the sauna after a workout (if there are no health restrictions), we do a massage.
Myths about pain
If your muscles hurt after a workout, that's good. However, this is not always the case. They say there is no pain, no progress. To a greater extent, this is true. But the nature of the pain must be taken into account. After all, a fracture or rupture is also pain. Only instead of progress, you get a complete regression - after all, the recovery period after an injury is months and years.
Take care of yourself and successful training!
Why do muscles still hurt after a workout? Why do they hurt the next day? Should something be done about it? Is it necessary to do something if on the contrary - they do not hurt?
Anyone who has ever had a good frolic with iron, noticed that the muscles hurt. especially after the first workout. And usually the next day, but it happens that the maximum pain is achieved even on the second day after training. Why do muscles hurt? Is it normal? Is it normal if, on the contrary, they do not hurt? Should something be done about it? - Zozhnik decided to correctly put the answers on the shelves.
delayed muscle pain
If you rest well on simulators or with free weights, the last repetitions in the exercises cause a burning sensation. Lactic acid is to blame for it, which accumulates in the muscles at the time of the exercise, as a by-product 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 out of the muscles. The burning sensation quickly passes (and, as if nothing had happened, returns with the next approach, of course).
The second type of pain, in honor of which this text is written, usually occurs the 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, “oldies” who have changed their training plan. In general, those who received unusual loads and, as a result, delayed muscle pain.
If you explain in human language: during training, muscle micro-ruptures occur, in fact, with serious loads, you inflict micro-traumas on yourself. Most often, the body reacts to these tears with pain.
Actually, the healing of muscle fibers after such injuries provides 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 recovery 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 are the cause of 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 a lot of breaks, inflammation can peak on the second day after training. There is nothing wrong with this inflammation for your health.
Should I endure or fight this pain?
You can be patient, happy for yourself that you did a good job in the gym, but if the pain is unbearable, you can do something about it.
Various sources recommend various warming-massage-type procedures: a bath, a warm shower, a warm (but not hot) bath with sea salt, massage, light warm-up recovery workouts. It is also recommended to do a warm-up and a hitch and stretching (stretching) after a workout.
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 train if the pain has not yet passed?
If the muscles have not recovered and you have suffered them to be torn again with an 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 terms of weights and volumes, poor health and psychological state, and in general, you will not just waste your time, but will be harmful to your health.
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. But muscle growth, development of strength, endurance depends on recovery. If you do not allow the muscles to recover, there will be no progress.
Should I skip going to the gym if my muscles hurt? No, don't. And here there are two main options for action: split training (load during the week of different muscle groups) or light warm-up recovery workouts after a heavy load.
Physical activity can not only damage muscles that hurt, but vice versa - help recovery. The only question is the extent and nature of the load.
Exercise improves blood flow and speeds up metabolism, and, accordingly, muscles recover faster. But the load should not be extreme and not the next day. Roughly speaking, if you squat well, you don’t need to storm new records in a couple of days, when the pain has not yet passed, but warming up the quadriceps on a treadmill can help them recover.
Am I doing the right thing if there is no muscle pain at all?
IN power sports there is a famous motto: NO PAIN - NO GAIN ("No pain - no growth"). And, roughly speaking, this is exactly the case, unless of course you want an increase in strength and muscle volume. If there is no pain, then this usually means that either the load for your body was weak, too familiar.
Over time, belated muscle pain dulls, the body gets used to it, and it is a sign of getting enough exercise. 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 jock 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 have pain even after significant loads.
In addition, if you do not plan to increase the strength or mass of your muscles, do fitness with a light load, do stretching, or just exercise, then when moderate exercise muscles may not hurt at all. And that's okay too. It all depends on your goals.
Often after training, the muscles hurt for 1-2 days. To prevent pain or get rid of an existing one, it is necessary to determine its origin.
There are two main factors that cause pain in the muscles:
- With a lack of oxygen, glucose in the muscles cannot be completely oxidized, which leads to the accumulation of a large amount of lactic acid. Because of this, there is a burning pain in the muscles during exercise. But one has only to stop it and the blood will immediately wash the lactic acid out of the muscles. Unpleasant sensations disappear immediately, but will reappear during the next exercise.
- If the pain appears after a day or two, the problem is microscopic tears. muscle tissue. These breaks contribute to an increase in white blood cells, which are the cause of inflammation. It does not occur immediately, as the body vigorously works on the damaged area and creates new muscle fibers. The duration of delayed pain depends on the number of micro-ruptures.
Important: pain may appear during the first workouts or after a long break. When classes are regular, pain disappears or is minimized. With the increase in muscle fitness, energy is wasted less, and physical indicators are improving. But as the muscles get used to it, the effect of training decreases. Therefore, it is necessary to change and add new exercises, increase training time, use different ways increasing efficiency.
What is muscle pain
Restrained 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. There are sensations of slight pleasant fatigue and pain, the muscles seem sluggish and limp, swollen and swollen. Feelings intensify with any tension.
Delayed pain occurs a couple of days after class. Severe pain with muscle tension. Can be for beginners or with a significant change training process. But with continuous severe pain, it is necessary to stop the increase in load. Otherwise, the muscles will not have time to recover and there will be no benefit. If at 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 the blood circulation will accelerate, and the necessary substances will quickly get to the muscles, restore them.
Pain resulting from an injury may appear immediately or after a day. It is sharp, hinders movement, it is impossible to do exercises because of strong sensations. Most often it appears after working with a very large weight or due to insufficient warming up of the muscles before training. Wrong when there is pain in the joint or ligaments. You must immediately finish the exercise and find out why it arose. There are many reasons: an old, not fully cured injury, erroneous performance, incorrectly selected simulator parameters for your body. With an injury, you should immediately consult a doctor.
It must be remembered that post-workout pain is not necessary for muscle development, although it confirms the formation of new muscle fibers due to the restoration of destroyed ones. If the load in a particular session was increased, but there is no pain, this does not mean that the training was not successful. Pain is not a necessary factor in muscle growth and development.
Prevention of muscle pain
Pain can be prevented by following these simple tips:
Ways to get rid of muscle pain
If you prevent the occurrence muscle pain failed, you need to use as many methods as possible to get rid of them:
- A bath with sea salt will relieve the tension of the whole organism, and the addition of essential oils will help to completely relax. For 100 liters of water, 0.5 kg of salt is needed. Oils on average need from 5 to 15 drops. To relax you need essential oils geranium, lavender, orange, mint, rosewood, bergamot, lemon balm, valerian. The water must be warm.
- Massage will relax tense muscles, speed up blood circulation, which will quickly spread the necessary substances throughout the body. Muscles will become more supple, elastic, 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.
- Have a light aerobic training. A good option- a familiar activity, but reduce the load by half, and add the number of approaches. Or work out those muscles that feel good. You can arrange a lesson dedicated only to stretching the muscles.
- Rest from training for a few days, but not too long so that the muscles do not wean from the loads.
- 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-tight clothing; wear the same pajamas or sleep without them at all.
- If you don’t have the strength to endure pain or you need to get rid of it urgently, you can take an anesthetic pill: ketonal, aspirin, pentalgin, nurofen. You can also make an injection diphenhydramine + analgin. But medicines should be used only in extreme cases.
- Swimming in the pool will help you relax. After training in water, the muscles almost never hurt, because there is a completely different pressure on the body, in contrast to training on land. Also, water has massage effect.
- Visiting any bath, sauna. Steam and high temperatures will relieve tension, make the muscles supple 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 the wrong one; and try to prevent in advance. Then the training effect will increase as much as possible, and injuries, pain and other problems will recede 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 Shterlig 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 in inflammatory processes, or in infections.
human muscle fibers
The breakdown of mitochondria leads to the formation of protein fragments. Due to the appearance of protein fragments, lysosomes and phagocytes, cells responsible for dissolving 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 is that the pain after the first workout is the strongest, and after regular classes they are almost unnoticeable. Our body is designed in such a way that after exercise, protein production increases. 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 are getting harder. Then there comes a moment when it is simply impossible to do this.
What follows from this: with an increase in regular training, the energy potential of muscle tissues increases, and therefore, both 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, muscle swelling, "cotton" muscles when performing any action, pulling muscles, increasing pain during contraction or stretching, pleasant fatigue. The pain will subside after a few days. Moderate pain is an indicator of minor injury or muscle recovery or the formation of new structures.
delayed
It starts in about 2-4 days. Delayed pain develops when changing the training program, after a prolonged absence of power loads on the muscles, or in novice athletes. Its symptoms include severe pain during stretching or contraction of muscle tissue. If you experience severe pain all the time, then the load you have chosen is excessive, you are in too much of a hurry to increase weights. remember, that power loads should increase in stages, not all at once. With a gradual increase in loads, the muscles get used and strengthened, and with them the joints.
traumatic
Pain caused by an injury 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 maximum weights, as well as in the absence of sufficient warm-up.
Burning
And the last kind of pain: burning sensation during the final repetitions of exercises. Burning is due to 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 prevent the movement of the nerve impulse. Burning is safe, it is a manifestation of the protective activity of the body from overload.
The products formed as a result of the breakdown of lactic acid are completely eliminated from the body in 25-35 minutes after the end of the exercises. To achieve some goals during training, you will need to perform exercises until you feel a burning sensation. For example, if you want to tighten the muscles of the chest, or the rectus abdominis, and so on.
Is it a good sign?
Many, when muscle pain occurs, ask themselves: is this a good sign? Note that the presence of pain is not an obligatory companion of growth. However, the presence of pain speaks of destroyed muscle structures during classes, which means that now there is a “healing”, restoration of muscle tissue.
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 investigated this process. Their conclusion: Muscle pain is not the end-point of muscle dysfunction. As a muscle grows, it doesn't always experience pain after exercise.
It follows from the foregoing that the goal of training should not be to achieve pain, but to increase the load. Muscle gains in size, volume, shape are 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 you train, the less pain there will be. There are several simple tips increase the result of training and at the same time reduce pain.
- Gradual increase in load. Gradually, every week you need to add a little weight. If you are exercising with a barbell, the optimal weight gain per week would be two to five kilograms per week. Before adding weight, first master the basic weight. During the development of the weight of weights, the technique of performing exercises should not suffer. You also need to save the training program, their scheme.
- Bring your technique to perfection. This requires the coach to develop the technique, or experienced athlete. After that, try to find the most full information about the exercise, how to perform it correctly.
- Always warm up before you start exercising. The warm-up should consist of elements leading to the exercises and a set of movements for the whole body. For example, if you're going to be doing a bench press exercise, do a few warm-up sets 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, sleep and eat poorly, when your mood is depressed, 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, increases the speed of delivery of necessary substances and oxygen to the muscles. In addition, water helps to improve the movement of nerve impulses to muscle tissue.
- Aim for at least eight hours of sleep a night.
Ways to reduce pain after exercise
Many people wonder if muscles hurt after a workout: what to do? There are several effective methods.
What to do if muscles hurt after a workout? This question worries most visitors gyms who are lovers and not professional athletes. Such people usually play sports for the sake of well-being and attractiveness. appearance. They do not need records, but it is important that the classes are comfortable and bring pleasure and moral relief.
What to do if muscles hurt after a workout is always an urgent question.
What a pleasure it is when, after intensively working out, you can’t unbend either your arms or legs. There is an opinion that if muscles hurt after a workout, this is good, they also say that the main cause of pain is lactic acid in the muscles. Let's see what actually happens to our body after intense workout, and what is the cause of the painful sensations that annoy us so much.
Muscle pain is not inherently an indicator of the effectiveness of training. The causes of muscle pain after a workout can be different. Let's look at them sequentially.
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, periodically you feel a strong burning sensation in the muscles being loaded. This usually happens at the end of an exercise when you're pushing yourself to the limit trying to finish off the last few reps. The cause of this pain is just that which has already been mentioned earlier.
The fact is that during intensive strength training, muscles need a large number of energy to do work. This energy is generated through the breakdown of glucose, which is found in the muscles in the form of glycogen molecules.
Glucose breakdown can occur aerobically (in the presence of oxygen) or without it (anaerobic). 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 needed by the muscle energy. The breakdown product of glucose is lactic acid.
Lactic acid accumulates in the muscles during exercise, not 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 out lactic acid from the muscles, and the pain goes away.
How to relieve muscle pain after training? Everything is more or less simple here. You need to increase blood flow in the muscle in any way. And for this, first of all, you need to relax. To relax after a workout, it is good to stretch, take a warm shower or do 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 exercise
Late or delayed muscle pain appears a day after training.
If everything is now clear with the burning sensation in the muscles at the end of the workout, then for many of us it remains a mystery why the muscles hurt a day after the workout. Delayed or as it is also called - belated pain manifests itself a day after the end of the training. On the second day, it, as a rule, still intensifies, and then gradually fades away.
This pain is much more unpleasant and excruciating 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 microtrauma of the muscle fibers that form when performing exercises with a high load. Tiny micro-tears form on muscle fibers that contract under load. They do not cause us discomfort immediately after training, but after a day they begin to inflame and then pain appears.
You should not be afraid of this inflammation, it is aseptic (without microbes) and is caused by the reaction of muscle tissue to overexertion. After a few more days, the inflammation subsides, and the damaged tissue is scarred. The muscle accordingly increases in volume.
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 benefit - gently stretch the muscles, but without a strong impact.
Oddly enough, it will help to speed up muscle healing. exercise stress. Physical exercise improve blood flow and speed up metabolism, and, accordingly, muscles recover faster. However, here it is worth mentioning that the load should not be the limit and not the next day. Give yourself a little time to get in shape. And to the question of what to do if the muscles hurt a lot after a workout, the best answer would be to give your body some rest. Otherwise, you risk overtraining.
Traumatic pain
If you've been injured, chances are you'll recognize it right away. If the muscles or ligaments are injured, the pain is sharp and sharp, it will not allow you to continue training at the same intensity.
If you suddenly realized that you were injured, or even only suspected that you were injured, immediately end the session. Never continue to work through pain. It is better not to rely on luck, but to immediately consult a doctor.
» Ekaterina Polivanova
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