All about muscle pain after training and treatment
Do you hate leg workouts, because after them you are waiting for 2 days of pain? Then you know what the syndrome of delayed muscle soreness is like. Learn about the scientific rationale for the causes of the pain syndrome and how to ease this pain!
Author: Dr. Matthew Isner
In this article we will talk about lactic acid: how it is formed, and what role it plays in the syndrome of delayed muscle soreness (krepature). I will explain what krepature is, why it develops, and what science says about methods of combating pain.
Personally for me it does not matter how long I've been training – my legs always kill me for two days after squats. This partly explains my dislike for this exercise, as strong as the love of training in general. In general, few lucky people like to get out of the rack for squats in complete exhaustion and fight with the approaching nausea until the next approach begins (which is inevitable if you do everything right).
I do not really want to admit it, but if I can find a reason to "skip" the training of the legs, I will miss it. I can not say that I have very muscular legs and in training is not necessary. I just do not like it. I do not feel any "joyful anticipation" during the days of leg training.
Instead, I always try to find a way to turn the training into a bench press day by kicking. So I take a lot more weight and feel much more confident. However, I can not gain muscle mass with the help of this exercise. I know that I must accept and start squatting, and only after that I can become a little more.
Each part of the body I work out twice a week, using the principle of rotation of training, but I squat only once a week. Therefore, if I miss training with squats, I get two weeks without squats.
I can always find leg muscles that were previously inactive and will be included in the next workout with squats; hence the soreness for the next few days. These days my daughter often comes up with the idea that the ideal moment has come to run and dive into my lap while I'm sitting on the couch. Sometimes it seems to me that she follows my workouts better than me and notices the slightest details. Either she loves me very much, or grows sadistic and gets pleasure, causing me hellish pain.
What is the syndrome of delayed muscle soreness?
The syndrome of delayed muscle soreness (krepature) is familiar to most of us, people who train for a certain period of time. Usually he overtakes us after a long break in training. It also happens when we start using new elements of training equipment.
Any "novelty" that creates an unusual load on our body is useful, but you have to pay for it. We all have experienced muscle pain, but what causes it, and how can we speed recovery?
The term "strength" describes the phenomenon of muscle pain, which is felt for 12-48 hours after training, especially at the beginning of a new training program, after a change in the type of athletic activity or after a sharp increase in the duration or intensity of training. This pain subsides in a few days.
Symptoms can range from increasing the sensitivity of the muscles to extreme exhausting pain. Soreness is a normal response to an unusual load and part of the adaptation process in the body. The question is, how does this pain develop?
Lactic acid and its role in the development of muscle soreness after training
Your body breaks down carbohydrates to synthesize ATP (adenosine triphosphate) with a glycolytic system (ATP – the main energy source for most cells). The resulting energy is mainly used during medium and high intensity loads.
These processes are based on fast or slow glycolysis. In the reactions of rapid glycolysis, the salt of pyruvic acid (pyruvate) is converted to lactic acid.
Accumulation of lactic acid in muscles leads to an increase in the acidity of muscle cells. Increased acidity, in turn, slows down the reactions of rapid glycolysis, as a result of this the body produces less energy and you begin to feel fatigue. It sounds counterproductive, but the accumulation of fatigue is a natural mechanism for protecting the muscles from damage during excessive loads. In addition, lactic acid and other glycolysis byproducts accumulating around the muscle fibers irritate the receptors and you begin to feel a burning sensation.
Until recently, lactic acid was considered the main culprit in the occurrence of muscle pain. However, in recent studies there is no direct confirmation of this fact. The level of lactic acid returns to normal within a few hours after training, which does not explain the pain that was postponed for a day.
So what causes pain, if not lactic acid?
Now scientists are inclined to the fact that the pain appears as a result of swelling of the muscle fibers caused by the influx of leukocytes, prostaglandins and other nutrients that participate in the "repair" of muscles after training. Unusually a large load causes microfractures of muscle fibers. Just do not confuse microscopic ruptures with real ruptures of tendons. Microtrauma is an absolutely natural part of the process of muscle growth.
Treatment of muscle pain after exercise
With the causes of the pain we figured out, now let's see what can be done to treat it.
There are several restorative strategies designed to reduce the strength and put the athlete on its feet in the shortest possible time. The effectiveness of non-steroidal anti-inflammatory drugs (NSAIDs), such as aspirin, ibuprofen and naproxen, depends on the dose, as well as on the time of taking the drug.
I have nothing against the use of NSAIDs in cases where the patient takes them on a case-by-case basis to relieve symptoms, but I recommend contacting them only when other methods have proved ineffective. Excessive enthusiasm for these drugs can cause many problems that negate the full benefit of their use. The keyword for NSAIDs is TEMPORARY.
Also, some results in the fight against muscle pain showed a massage. Its effectiveness is largely related to the choice of time and technology. I like the useful properties of massage, and I tell my patients that the massage course will in any case be of great benefit to the health of the whole organism.
In a scientific paper published in the Journal of Sports Training in 2003, ten healthy subjects (5 men, 5 women) without the experience of strength training performed 10 approaches for 6 repetitions to failure with both hands. One hand was massaged for 10 minutes in 3 hours after exercise; the second hand did not receive any influence. The results showed that the massage was effective in relieving the symptoms of muscle pain and reducing swelling by about 30%.
Hot bath perfectly relaxes muscles after training. A hot bath with magnesium salt makes it even better. Magnesium penetrates through the skin, soothing and restoring damaged muscles, and hot water enhances peripheral blood supply.
For best effect, dissolve in the 250 bath salt and immerse in water for 30 minutes.
To restore muscle, you need nutrients. This sounds obvious, but, for some reason, many neglect the most important meal – post-training. Take care that during 30-40 minutes after training your body receives a portion of protein and quality carbohydrates. Better yet, if you get a full-fledged after-training complex.
What does NOT help with muscle pain
According to a study published by the Institute of Health and Sport Studies, cryotherapy (ice application), stretching before training, homeopathy, ultrasound and electrical currents (muscle stimulation) did not have a positive effect on reducing muscle pain.
Your body is adapted to adapt to any stress, so if you want to grow or be in better shape, you must periodically make changes to the training program. This will help avoid the training plateau and save from monotony. Any significant changes in your workouts increase the risk of developing pain syndrome. When this happens, use the recommendations above and do not give your children any reason to think that today is the "wrestling day".
Now, get up and go to practice!
Of course, if the muscles hurt after training, then it's worthwhile to do sports, that would disperse the acid, I do so, but first I still do massage with horsepower gel relaxant, which would be easier .
I also use this gel after training. He helps me to ease the condition