Why after exercise sore muscles
WHY DO MUSCLES HURT AFTER EXERCISE?
Everyone knows the pain in muscles after strenuous exercise, especially if the person is a long time not engaged in physical activity. This pain occurs 4-6 hours after exercise, and on the second day of increases. It happens that’s why.
During intensive muscle work operates in the so-called anaerobic mode, i.e. when it lacks oxygen and uses the stored energy. The end product of anaerobic metabolism is lactic acid. If the load is moderate, then the lactic acid safely excreted from the muscles by the blood. But if the load
is intensive, lactic acid does not have time to be excreted from the muscles and starts to irritate the nerve endings. So there is pain.
This is the first type of pain is caused by large muscle loads. It occurs during exercise, and increases as they continue, but gradually goes away after exercise. After physical activity increases blood flow to muscles, increases their tone, the muscles increase in volume.
But there is a second type of muscle pain from stress – lagging muscle pain. It occurs the next day after exercise and can grow in 2-3 days. It’s another reason is the occurrence of microfractures in the muscle fibres. Delayed muscle pain is accompanied by inflammation of the muscles. After practice, the syndrome of delayed muscle pain weakens.
How to avoid muscle pain after exercise?
In the first place . the gym should be done regularly. Muscle pains arise for beginners who after a long period of idleness decided at an accelerated pace to get in shape.
In the process of training the body gets used to the load, and it does not cause painful muscular sensations. This does not mean that lactic acid ceases to be generated. Just our body through regular training learns to cope with the usual load and not respond to her sudden muscle pain.
Secondly . do not overdo with the first lesson. The load increase should be gradual. There is a misconception that muscle pain after the first exercise is a normal side effect of the load, a sign that the muscles have worked well. Nothing of the sort! Pain is the body’s signal that something is wrong. In this case pain the body tells us that muscles got overload.
Thirdly . before class you should always perform a warm-up, “warming” muscles.
What to do if the pain has already appeared?
In the first place . in no case do not stop practice, as physical exercises help to increase metabolism. Only it is necessary to reduce the intensity of training.
Secondly . for muscular pain well to massage. After exercise the muscles are compressed, and massage helps to relax.
Thirdly . if the pain is very strong, helpful, warm shower, because it also increases the rate of metabolism and promotes relaxation.
Fourthly . it is helpful to drink plenty of liquids, as water is involved in all metabolic processes of the body and helps to rid the body of metabolic products.
By the way.
Sore muscles after exercise may occur as a result of rupture of the muscle. This is much more serious than the pain untrained muscles! To distinguish between these two types of pain is simple: if the pain is the result of overload, the muscles just a little sore when walking and other movements. When rupture of muscles any movement causes acute pain that does not move. The first type of pain goes away by itself, the second one requires treatment to a doctor!