What to do if your muscles hurt after training

It often happens that after a good workout pain in the muscles is disturbing. It can be very light, it can be pleasant, and it can cause severe discomfort during movement, or it can even disturb you in a state of rest. Muscle pain is a reason to think about its appearance and possible consequences when it is ignored.

Is muscle pain good or bad? To answer this question, it is necessary to learn how to determine the types of muscle pain and the reasons for which it arises, as well as to know how to get rid of it. This article will answer questions and dot the i.

Why after training there is pain in the muscles

Despite the presence of extensive scientific knowledge in the field of medicine, muscle pain after a workout is a topic that causes many questions to this day.Some believe that muscle pain is an indicator of a good and productive workout that the body “digested”. Others argue that muscle pain is a reason to think and review their workouts. Anyway, there are two types of muscle pain.

During the training process, muscle fibers are subject to physical stress. As a result of heavy physical exertion, microdamages are formed on the muscle fibers. Sometimes they are called microtraumas. When muscle tissue is destroyed, the body will intensively secrete lysosomes and phagocytes. They digest the injured muscle fibers. Thus, the formation of new protein molecules, which play the role of builders of new muscle tissue, appears.

There is also a second opinion about the appearance of pain in the muscles. Muscle pain results from the breakdown of ATB (adenosine triphosphoric acid).

ATV is a molecule that provides energy for all the processes that occur in the body. During the intensive load on skeletal muscles, lactic acid secretion occurs. It increases the level of acidity in the muscles.It helps to slow down the transmission of nerve signals and causes a burning sensation in the muscles during tension or movement.

Regardless of disagreements, predicting the appearance of muscle pain is not so difficult.

After a long break in sports, when performing new exercises, when lifting large weights, during long workouts, the next 1-3 days will be accompanied by muscle pain.

Professional athletes can reach a level at which they do not feel muscle pain at all. This is due to the increase in the energy potential of muscle groups and adaptation to volumetric physical exertion.

What are the types of muscle pain?

To prevent the appearance of muscle pain after exercise, it is not enough to know the reasons for its occurrence. You need to know what are the pain in the muscles, and what caused them.

Pleasant muscle pain
The manifestation of moderate muscle pain: a feeling of downtroddenness, weak muscle tone, anguish when performing any actions.

The pain is weak, pleasant. Pain occurs when the muscle fibers are fully stretched or contracted.

Moderate muscle pain lasts from 2 to 3 days and is considered a good sign, which means the growth and generation of new fibers.

Delayed muscle pain

If such muscular pain worries for a long time and does not allow to train normally, then this is a sign of excessive load. Due to the large amount of physical exertion, the unprepared body does not have time to recover. Overtraining occurs.

Overtraining is the process by which the progress in physical development stops, the muscular volumes and strength indices increase. The cardiac and nervous systems are subjected to high loads. It appears when the amount of physical exertion exceeds the regenerative capacity of the body.

Muscle pain caused by trauma
The pain caused by trauma is characterized as sharp and severe pain that occurs during exercise or the next day. It is accompanied by the inability to perform any actions.Most often injuries occur when poor-quality workout, when working with maximum weights, with insufficient content in the body of vitamins and minerals.

If you are worried about pain in the joints or ligaments, you should immediately stop training and consult a doctor.

Muscle burning during the final part of the exercise.
This muscular pain is due to the oxidation of the muscles that occurs when lactic acid is released. This pain should not be afraid. So the body is protected from possible overloads. Lactic acid is removed from the body within 60-90 minutes.

Is muscle pain an indicator of their growth?

Muscle pain after exercise is not a direct sign of muscle growth. However, muscle pain means that muscle tissue has been subjected to stress and has received micronadvores, therefore, the process of restoring and generating new tissues is in progress. But this does not mean that the process of generation and restoration of muscle tissue is always accompanied by muscle pain.

How to prevent the appearance of muscle pain

It is impossible to completely get rid of muscle pain and forget it forever.But you can make it so that the muscle pain was pleasant and helpful, and also bothered much less often.

Gradual increase in weights and workout volumes
The number of workouts should be such that each workout is desired. This means that the body is fully restored and ready for a new portion of loads. When there is no mood to train, and the usual weight is given with great difficulty - this means that the body is depleted and has not recovered from the last workout. In this case, it is necessary to increase the rest time or to conduct an easy, restorative training.

The same should be done with the scales. It is necessary to gradually and smoothly increase the weight. With this approach, all the ligaments and joints will become accustomed to heavier weights, and the muscles will adapt to a new, larger load.

Proper exercise technique
Proper performance technique will save you from unwanted injuries and ensure steady progress in physical development.

Warm up
Warming up is the most important part of the training process. It allows you to warm up the muscles, joints, ligaments and prepare the body for the upcoming exercise.High-quality workout - the key to a good and productive workout.

Also, special attention should be paid to warm-up approaches.

Extra rest
If there is no mood, getting up in the morning is hard, and at night insomnia torments. If there is a blockage on the robot, and there is no desire to go to the gym, then it is worth thinking. Most likely - this is a sign of overwork. In such cases, you must free yourself from all affairs and have a rest for a couple of days.

Much water
Water increases the body's performance at times. It thins the blood and accelerates the delivery of nutrients.

Full rest
8 hours of sleep per day. Already all and sundry are talking about it. But for some reason, not everyone talks about the value of sleep.

What is the value of sleep?

• The value of sleep is the quality of sleep at a particular hour of the day.
• The value of sleep from the 19th to the 20th hour is 7 hours.
• The value of sleep from 5 to 6 in the morning just a few minutes.

If a person goes to bed at 10:00 pm and gets up at 5 am, and will also do it constantly, he will fully recover, he will always be full of energy and in a good mood. At the same time, he will spend only 1/3 of the day on sleep.

If he goes to bed every night deep in the night and sleep until 13-16 o'clock in the afternoon, the body will not have time to fully recover,and the rest of the day will be plagued by headache and drowsiness. And this despite the fact that he will spend on sleep as much as 12 hours!

Fact: Scientists have proved that if a person goes to bed regularly at 19 pm and wakes up at 2 am, he will fully relax during this period of time.

However, the modern lifestyle of an average person does not allow him to adhere to such a schedule, so it’s enough to go to bed no later than 23 hours and sleep at least 7-8 hours a day.

How to get rid of muscle pain

1. Massage. Massage accelerates blood circulation, therefore, increases metabolism. The recovery process is faster, and the pain disappears much earlier.
2. Recovery cross. Carrying out gentle cardio training implies an easy long-term cross. For example, the cross is 8-10 kilometers at a pace of 5: 30-6 minutes per kilometer. Such a cross accelerates the recovery process of the body, increases the overall endurance of the body.
3. Hitch. The hitch is a process similar to a warm-up, only performed at the end of a workout. Particular attention should be paid to stretching the muscles.This improves their elasticity and speeds up the recovery process, soothes the excited central nervous system and normalizes heart rate (heart rate). The most important thing is that the hitch eliminates possible pain in the muscles.
4. Full nutrition after exercise. During exercise, the body spends a lot of vitamins, electrolytes and glycogen. To start the process of restoring the body it is necessary to provide the right amount of nutrients.
5. Extended rest. There is not always the possibility of a good rest. Therefore, every 3 months it is necessary to arrange an extended rest, lasting about a week. Such a vacation will ensure complete recovery of the body and protect against overtraining.
6. Bathing procedures. Bath, pool and sauna improve blood circulation in the body and accelerate the recovery process.

Using the information obtained after reading this article, you can easily distinguish good muscle pain from bad. Using tips to prevent and get rid of muscle pain after a workout can save yourself from injury, overtraining and other undesirable moments.

Video: after workout muscles hurt - why and what to do