Delayed muscle soreness: why do muscles hurt after exercise and how to prevent It?
After intense physical activity, you may experience muscle pain, which typically occurs 12 to 24 hours after training and can last for several days. This phenomenon is known as delayed muscle soreness or DOMS. Let's explore the causes of this condition, as well as methods of prevention and treatment, to reduce discomfort and improve the results of your workouts.
Causes of Delayed Muscle Soreness
The main cause of DOMS is microscopic damage to muscle fibers that occurs during unfamiliar or intense physical activities. These microtraumas lead to an inflammatory response, accompanied by pain and swelling. It is worth noting that the accumulation of lactic acid in the muscles is not the cause of delayed pain, as was previously believed. Researchers from the University of Queensland have proven that lactic acid is quickly cleared from the muscles after exercise and does not cause prolonged discomfort.
Factors Affecting Pain Intensity
The intensity and duration of muscle pain can depend on several factors:
- Physical fitness level: Beginners or those returning to exercise after a long break are more likely to experience pain.
- Type and intensity of exercise: Unconventional exercises that involve muscle stretching under load (such as downhill running or lowering a barbell) are more likely to cause DOMS.
- Duration and frequency of workouts: A sudden increase in the duration or intensity of training can increase the risk of muscle pain.
Read our article "How to Distinguish Muscle Pain from Injury"
Prevention of Delayed Muscle Soreness
To reduce the risk of DOMS, we recommend following these tips:
- Gradual increase in load: Start with moderate loads, gradually increasing the intensity and duration of workouts.
- Warm-up before training: A good warm-up will prepare your muscles and joints for exercise, improving blood circulation and reducing the risk of injury.
- Stretching after training: Light stretching can help reduce muscle spasms and improve circulation, promoting faster recovery.
- Proper rest and recovery: Muscles need time to regenerate, so it is important to alternate intense training days with rest periods.
- Nutrition and hydration: Proteins, amino acids, and healthy fats play a crucial role in muscle recovery, and proper hydration helps prevent dehydration, which can worsen muscle pain.
How to Reduce Muscle Pain After Exercise?
If you experience muscle soreness after a workout, try the following methods to ease your discomfort:
- Light physical activity: Moderate activity (e.g., walking, swimming, or yoga) can improve blood circulation and accelerate recovery.
- Massage and self-massage: Using a foam roller or a gentle massage can help reduce muscle tension and alleviate pain.
- Contrast shower or cold compresses: Applying cold can reduce muscle inflammation and swelling.
- Magnesium intake: Research shows that magnesium can help relax muscles and reduce cramps.
- Antioxidants: Experts’ research "The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscle damage" indicates that antioxidants (e.g., vitamins C and E) can reduce the inflammatory response in muscles.
We talked about the benefits of natural energy drinks in our article "The Power of Nature: TOP 6 Natural Energy Drinks and Protein Shakes"
Can You Train If Your Muscles Hurt?
Moderate muscle pain after a workout is a normal occurrence and is not a reason to stop exercising completely. However, keep in mind the following:
- If the pain is mild, you can do light workouts or focus on other muscle groups. It is recommended to reduce the load to 50-70% of your usual level.
- If the pain is severe, it's better to give your body time to recover and rest for 2-3 days. If the pain persists, you can extend your rest for another 1-2 days—listen to your body and avoid pushing yourself too hard.
- If the pain lasts for more than 5 days or is accompanied by severe swelling and loss of mobility, it is important to consult a doctor. Don't delay—these symptoms could indicate serious damage, including tendon inflammation, muscle strain or tears, or nerve pinching.
To reduce discomfort after workouts, it is important to manage the load properly, perform warm-ups and stretches, and pay attention to recovery. Don't forget to take care of yourself and avoid overtraining (we have already discussed this topic earlier in our article "Overtraining: How to Prevent It and Recover Faster"), so that every workout brings you both satisfaction and benefits!
Tanya
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