Everyone who worked on fitness or the gym, knows firsthand about the pain in the muscles after a workout. Discomfort can chase for several days. But why they arise and how to get rid of it, will tell MedikForum.ru. Causes muscle pain after exercise
There is still no consensus on why muscles hurt after a workout. But there are two popular versions, the reasons for which this happens. The first is the effect of lactic acid (lactates). For a long time it was believed that muscle pain after exercise is linked with the release of shock doses of lactic acid during the sets. It burns muscle tissue, resulting in and formed discomfort.
The second cause microtrauma (tearing and stretching). This kind of pain is caused due to overload of muscles, which form microRNA. And the healing process is felt in the form of disease. Of course, at high loads there are serious injuries, so pain can be of varying intensity.
By the way, even professional athletes think that the more intense and effective was the exercise, the more muscles hurt afterwards. So, the muscles grow harder. It’s not quite a true statement. Muscles will really grow, but if the pain persists for a week or more – not exactly a good sign.
And the effect of lactic acid, some scientists have questioned. The level of lactate strongly decreases after exercise. So the burning sensation can be felt only during workout and about an hour after it.
What to do for sore muscles after a workout?
Improperly performed workout ensures unpleasant muscle aches. But if you can get the right preventive measures to reduce pain is possible. Here are some effective recipes:
Stay. As simple and stupid as it sounds, but it’s really working method. Take a break for one to three days to eliminate the pain and allow the muscles to relax. If the discomfort continues greater number of days, then the load should be reduced by 50%. It will not lose shape and not to give a new heavy load in training.
Cold. Do cold compresses or apply dry ice to the damaged area. This will relieve muscle pain after exercise.
Heat. If pain persists is not the first day, then you need to take a hot bath with sea salt. Because of this, blood vessels expand, increase blood flow, and therefore stimulates the healing process.
Massage. Such manipulation is beneficial for the muscles. This will increase the blood flow to them, to speed recovery.
This is the best remedy for all problems. The muscle recovery process will flow much faster when you sleep. Therefore, when the training process need to sleep no less than 8-9 hours a day.