Probably every person at least once in his life experienced some unforeseen physical exertion, which responded with muscle pain for several days. Or, on the contrary, you decided to start a new life, where the leading role is assigned to the gym. Why do muscles hurt after a workout?
Why do muscles hurt after exercise?
Muscle pain caused by exercise may vary. In case of insufficient warm-up before starting the exercise, injury may occur. And with proper approach and control by the coach muscle pain can be interpreted as positive.
Find out the causes of muscle pain after the first workout.
In the muscle loaded during exercise, physiological processes occur, one of the results of which is the formation of lactic acid. It is her large number that explains muscle pain in the last repetitions of the exercise.
Upon completion of classes, the acid is washed with blood. For a long time it was believed that the presence of lactic acid is the cause of pain arising in the muscles after exercise. However, scientists in studies have shown that there is delayed muscle pain.
If pain hits a day after exercise
Remuneration after a good training load in the form of severe pain in the muscles in the morning is called squeeze. Such an unpleasant feeling is actually a fairly normal side effect of muscle recovery. The reason for this pain lies in the microscopic breaks in muscle tissue. This happens when any exercises unusual for the muscles are performed, or their performance is more intense than usual.
Muscles tend to quickly adapt to new loads and thus avoid damage in the future. At the same time, the manifestation of pain weakens and disappears completely until changes are made in the magnitude of the load or the intensity of the exercises. The cracks generally lasts from three to five days. The pain can be both mild and severe.
This type of muscle pain should not be confused with pain from injury - acute, sudden and sharp. Such pain can accompany muscle tears or sprains. Another common symptom of injury along with pain is swelling.
After workouts that cause particularly severe stress, the muscles appear enlarged. This is not because, by some miracle, the muscle mass has increased in just one session, but because of the swelling due to microtraumas.
What causes muscle pain after physical exertion?
Answers to the question about the causes of muscle pain after exercise include overtraining. Rapid training process, which does not give the possibility of recovery, can cause physical exhaustion. And this, in turn, contributes to the occurrence of inflammation, reducing the strength of joints and tendons. Risk of injury increases.
A sign of such a state is wandering pain, occurring for no apparent reason and passing without a system. A change in the intensity of the training process or even a temporary cessation of training will help in solving this problem.
How to ease the pain?
In order to minimize pain syndrome after exercise, it is necessary to increase blood flow to the muscles. This will help:
- hot tubs;
- reducing the intensity of training.
In addition, some experts advise to use ice packs and anti-inflammatory drugs to relieve symptoms. Krepatura usually does not require medical intervention, but still it is worth to see a doctor in such cases:
- when pain becomes difficult to bear;
- if there is severe swelling;
- when urine turns dark.
The best way to prevent this disease state is to smoothly enter a new set of exercises. Increasing the time to adapt to new movements will help minimize the pain. The use of warming up and stretching exercises before the main workout complex reduces the chance of injury and improves performance.
Also reduce pain and progress of the training process contributes to a consistent increase in the intensity of training - up to 10% per week. The feeling of soreness in the muscles after a previous workout is especially sensitive during warming up exercises. Further, the pain will recede, but will return to the muscles that have cooled down after training. For maximum recovery, you need to build a training process so that in two consecutive workouts, different muscle groups are loaded.
In conclusion, it should be noted that due attention should be paid to the correctness of the exercises. It is necessary to be patient, not to overly burden your body, to work closely with a trainer, not to exercise through strength and be aware of your abilities. I wish you success!