Posted on Jan 12, 2021 245
Everyone is familiar with muscle pain after heavy physical activity, especially if a person has not exercised for a long time before. This pain occurs 4-6 hours after exercise, and on the second day it increases. Here’s why it happens.
During intensive work, the muscle works in so-called anaerobic mode, i.e. in the mode when it lacks oxygen and uses stored energy. The end product of anaerobic processes is lactic acid. If the exercise is moderate, the lactic acid is safely excreted from the muscle by the blood. But if the workload is intense, the lactic acid does not have time to be excreted from the muscles and irritates the nerve endings. This is how pain occurs.
This is the first type of pain caused by great muscle strain. It occurs during exercise and gets worse as the exercise continues, but gradually subsides when you stop exercising. After physical activity, the blood flow to the muscles increases, their tone increases, and the muscles increase in volume.
But there is a second type of muscle pain from exertion - delayed muscle pain. It occurs the day after the load and can build up within 2-3 days. Its cause is different - it is the occurrence of microfracture in the muscle fibers. Delayed muscle pain is accompanied by muscle inflammation. As you work out, the lagged muscle pain syndrome weakens.
How can I avoid muscle pain after exercise?
First, you need to exercise regularly. Muscle pain occurs in beginners, who after a long period of idleness decided to shockingly get in shape.
In the process of training, the body gets used to the load, and it no longer causes muscle pain. This does not mean that lactic acid ceases to be produced. It is just that our body, if we train regularly, gets used to cope with the usual load and does not respond to it with sharp muscle pains.
Second, it is unnecessary to overstrain from the first exercise. Increasing the load should be gradual. There is a misconception that muscle pain after the first exercise - is a normal side effect of stress, a sign that the muscles are working well. Nothing of the sort! Pain is the body’s signal that something is wrong. Here, pain is the body’s way of telling us that our muscles have been overloaded.
Third, before exercising, it is always necessary to warm up the muscles.
And what to do if the pain has already appeared?
First, do not stop exercising because physical activity contributes to the acceleration of the metabolism. Only it is necessary to reduce the intensity of exercise.
Second, with muscle pain, it is good to have a massage. After exercise, the muscles are in a compressed state, and massage helps to relax.
Third, if the pain is very strong, a warm shower is useful, because it also increases the rate of metabolism and promotes relaxation.
Fourthly, it is useful to drink plenty of fluids, because water is involved in all the metabolic processes of the body and helps to remove metabolic products from the body.
Exercise is good for everyone!
By the way...
Muscle pain after physical activity can occur because of muscle rupture. This is much more serious than the pain of an untrained muscle! It is easy to distinguish between these two types of pain: if the pain results from overloading; the muscle is just slightly sore when walking and other movements. With muscle tears, any movement causes a sharp pain that prevents you from moving. The first pain goes away on its own, the second requires seeing a doctor!