Find out why your muscles hurt during exercise and the day after a vigorous workout. After a quality workout, many athletes feel aching pain in their muscles. They can create discomfort during the next session. This phenomenon is called post-workout pain syndrome, caused by the transition of muscles to the active stage of tissue construction and repair.
Often, athletes take these pains for a positive effect, being confident that if they appeared, then the previous lesson was extremely successful. But post-workout pain syndrome (also called DOMS) is the body's response to an unusual load. In other words, even when performing an uncharacteristic cardio load, the appearance of pain in the muscles is possible. Thus, we can say that DOMS can be negative. Let's find out if the concerns about muscle pain are true.
It should be noted that some athletes, with the appearance of muscle pain, try to work even more actively in the next lesson, believing that this will help to gain more mass. However, it should be remembered that first the muscle tissue must be restored and only after that they can continue to be trained. Recovery is the process of eliminating microdamage to tissues during a weighted exercise. In addition, the muscles grow in order to prevent the possibility of damage to them next time under the same load. If you do not allow the body to completely eliminate all tissue damage, then only slow down the growth of muscles, which is possible only after complete recovery.
How to reduce muscle pain?
To minimize muscle pain, it is necessary to carry out a high-quality warm-up at the beginning of the training. First of all, at this time, it is necessary to pay attention to those muscle groups that will train. Also, do stretching exercises after each movement. And do not forget to cool down after completing the main part of the training.
By hitching, you accelerate blood flow, and nutrients necessary for muscle growth rush into the muscle tissue. It will be very good if you take a hot shower after training. Also, massage helps to reduce dyspepsia.
Other types of muscle pain
It should also be mentioned about another type of pain that has a direct connection with strength training - burning. This feeling is caused by the high concentration of lactic acid in the tissues. This substance is a metabolite of reactions that are activated by high-intensity training. The burning sensation does not pose a threat to muscle growth and can be considered a positive result of training.
The most dangerous pain sensations for athletes are those caused by injury. It makes no sense to describe all the processes that accompany them, and we will focus only on general information.
Injuries most often occur when the athlete forgets about caution and dramatically increases the severity of the training. This primarily concerns the "chemists", since steroids increase the strength and performance of a person. For this reason, the load must progress smoothly so as not to get damaged.
Under the influence of high loads, muscle tissues and ligaments can not withstand, which leads to injuries. At the very least, you shouldn't set personal records in different movements every activity.
The first symptoms of injury include a feeling of discomfort and pain when exercising in the muscles or joints. At the same time, situations are possible when during the training itself you do not feel any pain. This is due to the fact that warmed up muscles and joints dampen pain. If you experience similar symptoms, then it is better not to disturb this part of the body for two or three sessions. For example, if after training your biceps, your elbow joints begin to hurt, then at least in the next lesson, do not work on the biceps.
In order to avoid such annoying injuries, you should always remember to warm up. It is important to smoothly transition from warm-up to working weight. Simply put, you need to do five or six warm-up sets, and if you have to work with a lot of weight, then it makes sense to do a dozen sets during the warm-up. Perform your last warm-up set with the same weight as your one-rep workout. It won't tire your muscles, but it can protect you from injury. And in conclusion, let us again recall the hitch, which is necessary at the end of each lesson.
Is it good or bad if your muscles hurt after a workout? Find out the truth in this video:
