Are you the one who always wonder…What if my muscles hurt after a workout? This issue worries many, those who go to the gym, those who are not engaged in sports at a professional level, but because of their joy and good health. It doesn’t matter to them that they have a record, it is important for them to have a comfortable class, to have fun and moral satisfaction.
But what a pleasure it can be to exercise if, after every strenuous movement, both your hands and feet hurt, your whole body is as if “broken.” There is a popular opinion when it comes to muscle pain after a workout, which is fine, but there is another opinion that believes that the main cause of the pain is lactic acid, which is in the muscles. Let’s try to find out what happens to our body after an intense workout and what the main cause of the unpleasant pain is.
Muscle pain does not indicate that you have had an effective workout. Muscle pain after a workout can be for a variety of reasons. Let’s try to get to know them.
“Bad” pain – sharp, sharp, prolonged movements cause injuries, especially if there is swelling or bruising instead of pain. If you hear cramps during exercise, clicks on the joints, then reduce the intensity of the workout as they are close ancestors of injuries. Very intense workouts can cause “bad pain” caused by muscle micro-trauma.
During and immediately after exercise
After intense strength training, you will periodically feel intense burning in the strained muscles. This usually happens at the end of the exercise, so when you are working on the max, try to make the last moves. The cause of this pain is indeed lactic acid in the muscles, which has already been mentioned above.
All of this is because, during intense strength training, the muscles need a large amount of energy to do the job. This energy is generated during the process of glucose breakdown, which is found in the muscles as glycogen molecules.
Glucose cleavage can occur aerobically (with oxygen) and anaerobically (without oxygen). During strength training, the muscles work so intensely that the blood is unable to supply the required amount of oxygen, leading to anaerobic digestion of glucose. During this chemical reaction, the energy required by the muscle is released. The result of the glucose digestion process is the lactic acid, already mentioned.
Lactic acid builds up in muscles during exercise because it is unable to flush it out in the bloodstream and begins to irritate the nerve endings. You will feel it as unpleasant burning and pain. Usually, this pain lasts for about a few hours after training. The blood then rinses the lactic acid from the muscles and the pain goes away.
Day after the workout
If the feeling of burning in the muscles after a workout is clear, then most of us are left wondering why the muscles start to ache the day after a workout. Delayed or delayed pain appears on the day after the end of the training. After that, she rises even more and then gradually disappears. This pain is much more unpleasant than the pain described above. It can hinder your movement and suppress any desire to go back to the workout.
The cause of this pain is no longer lactic acid in the muscles, but microscopic injuries to the muscle fibers that occur as a result of exercises that require increased load. Muscle fibers that shrink under load create tiny microscopic ligament breaks. They do not cause us any problems right after the workout, but after 24 hours they start to get irritated and then the pain appears.
There is no need to be afraid of these inflammations, they are aseptic (without germs) and are formed by the reaction of muscle tissue to overload. In a few days, the inflammation will clear and the damaged tissue will heal. The muscles will become larger.
If you have an injury, you will most likely understand it right away. If you have traumatic ligaments or muscles, you will immediately experience severe and sharp pain, which will prevent you from continuing your workout at the previous intensity.
If you realize that you have been injured, or even if you are just suspected of having an injury, stop training immediately, and in no case should you continue your training if you are in pain. In this case, it is better not to rely on luck but to see a doctor immediately.
How to get rid of pain after a workout?
In this case, it is relatively simple. You need to increase blood flow to your muscles by any means. But to achieve this, you first need to relax. After a workout, it is very good to do stretching exercises, take a warm shower or do a light massage; you can drink a few glasses of water to remove lactic acid from your body as quickly as possible.
To reduce pain symptoms, you need to use an anti-inflammatory ointment, which can be bought at any pharmacy. A small message without a strong effect will also help.
No matter how strange it may seem, it will help the muscle heal faster – exercise. Exercise improves blood circulation and speeds up metabolism, so the muscle heals faster. Just remember that the load should never be the next day or too heavy. Let yourself get back in shape. If the pain is very severe, the best answer is to let your body rest, otherwise, you are in danger of over-training.