After an intense training session, one is led to think that the next day the body is full of muscular pains. Often, many of us do not know the real reasons that cause this discomfort. In this article, we will tell you everything you need to know about the pain caused by training.
Why do pains appear after training?
As a “reminder” of the efforts made the previous day, muscle pain is caused by so-called eccentric muscle contractions.
They occur when the muscles contract and stretch repeatedly due to a particular weight or a particular exercise. Pain can also occur when we make an unusual movement: climbing a ladder, carrying something heavy, playing with children, etc.
Muscle pains are generally stronger when no training has been done the day before. For this reason, it is very common to have a feeling of generalized pain when several days have passed since the last workout or after a holiday or illness. Not to mention those who have not been exercising for years!
Until recently, this type of pain was thought to be caused by an accumulation of lactic acid in the cells. However, today there is a theory that argues that after an extremely demanding effort, muscles hurt. This is the moment when you feel pain and muscle stiffness.
In some cases, the pain lasts up to ten days from the appearance. The good news is that they are diminishing with each passing day. For example, if you trained yesterday, today you will not be able to move, but tomorrow you will start to feel better; and so on until the total disappearance of the pain. All this unless you practice again.
How to avoid or reduce muscle pain with exercise
For many, muscle pain is the clear sign that they have worked hard and that they have trained themselves as “must”. For others, they are suffering that indicates they must stop.
In any case, you must know that they cannot be avoided 100%, because, in one way or another, they represent the body’s reaction to an effort.
What can be done is to reduce the intensity of the symptoms. “How?” You’re wondering. ” Resting “, we will answer. If you went to the gym yesterday, today it would be better to stay home or do a light exercise like a good walk.
Another of the most common mistakes is to skip warm-up before training. This mistake can increase the likelihood of suffering muscle pain the next day.
Also, when you finish your routines, you should do some stretching. Stretching the muscles you have trained is of great use. In just ten minutes, through heating and stretching, you can improve the “quality of life” of the day after your workouts.
Gradually increase the intensity of your workouts
Train your muscles gradually, so as not to put too much strain on them overnight, especially if you haven’t been exercising for a long time or you’ve never done it. You cannot expect to have a performance similar to those who have been training for years.
Going “step by step” is a great way to avoid muscle pain and problems related to “over-request”. We are sure that you don’t want to suffer a dislocation, tear a ligament or have tendonitis on the first day of training. In this regard, we invite you to pay attention to the signals that the body sends you.
If you can’t do an exercise right away, don’t get depressed. Respect your time, use the weight you are able to lift and, above all, use the correct technique.
It is advisable not to consume drugs or anti-inflammatories, not even in advance. Also, avoid the use of analgesics, they mask the symptoms of a possible injury.
Muscle pains are part of the life of an athlete, even if an amateur. This does not mean that you have to suffer exaggeratedly. With some care and the right rest, you can return to work out normally without problems.