Find out how to quickly get rid of lactic acid after a hard workout. Practical advice from the iron sports guru. After training, the muscles may ache for several days. At the same time, painful sensations can arise in various ways, and in some cases it can be very difficult to train, since the muscles do not want to contract. Today we will learn about all types of pain and understand what to do if the muscles are very sore after a workout. First of all, frequent pains after training are observed in beginners and those athletes who resumed classes after a long break.
Why do painful sensations appear after training?
Muscle pain is the result of micro-tissue damage. According to research results, after training, the location of myofibrils in the cells is disrupted, and mitochondria are also disintegrated. All this leads to an increase in the concentration of leukocytes, which is characteristic of inflammatory processes and injuries.
After the destruction of tissue fibers, protein scraps of molecules are formed, and this stimulates the production of lysosomes and phagocytes. The task of these cells is to eliminate the damaged tissue fibers. The waste products of these cellular structures cause pain. At the same time, damaged fibers synthesize satellite cells, which accelerate the production of proteins in muscle tissues.
Surely everyone knows the fact that the most painful sensations are after the first lesson, and then they are practically not felt. But if you had a long break in classes, then the pains return after the resumption of the training.
After training in the body, the rate of protein production increases, creatine phosphate accumulates, and the concentration of enzymes of glycolysis processes increases and their activity increases. In other words, the more you exercise, the greater the concentration of creatine phosphate becomes and the strength of the glycolysis processes increases. This leads to the fact that at a certain moment it becomes difficult to obtain energy for the muscles to work, and then completely impossible.
Types of muscle pain after training
In order for you to better understand what to do if your muscles are very sore after a workout, you need to learn to distinguish between the fighting sensations that arise. Pain can be of different types, and now we will talk about it.
- Moderate post-workout. These painful sensations appear a couple of days after exercise and can be characterized as strong, arising from muscle contraction. They appear after long pauses in the classroom and in beginners. If the pain is constant and does not go away for a long time, then this may indicate that you are using excessive load. Do not rush to progress the weight so that the muscles, the articular-ligamentous apparatus and the nervous system have time to progress at the same time. If you are still in severe pain before the next lesson, then conduct a light training.
- Pain associated with trauma. You will not confuse these painful sensations with anything. They are acute and occur immediately or the next day. If you have joint pain, then you should complete the training and consult a doctor.
- Burning. This is another type of pain caused by lactic acid. This substance is a metabolite of the glycolysis process and from a physiological point of view, this is a normal process. The burning sensation disappears immediately after the blood flushes the lactic acid from the muscle tissues. You may not attach much importance to these painful sensations.
How to prevent pain after training?
It is almost impossible to completely eliminate muscle pain after training. They will become less and less powerful as you progress. At the same time, you can use several rules, changing your approach to training and instead of unpleasant aching pains feel more pleasant ones.
- Do not rush to progress the load and increase your working weights by 2 or 2.5 kilos on a weekly basis.
- It is imperative that you master the technique of all exercises as well as possible.
- Always warm up at the beginning of your session.
- If you feel very tired, it is better to skip the training session.
- During the session, you should drink at least a liter of water.
- Sleep at least eight hours a day.
And here are some tips for those who want to know what to do if your muscles are sore after a workout:
- After training, you should massage to increase blood flow.
- Conduct recovery sessions using 50 percent of your maximum weight for 15 to 20 repetitions. This can improve your exercise technique and develop neuromuscular connections.
- Remember the importance of cooling down after completing the main session and do not ignore this training element.
- Make the right nutritional program.
- Give your body enough time to rest. If the pain in the muscles is very strong, then skip the workout.
- Go to the bathhouse or sauna, which will have a very positive effect on the condition of your muscles.
For the causes of muscle pain and how to get rid of it, see this video: