One of the most famous exercise paradoxes is that in order to grow and become stronger, the muscle must first be torn and damaged. It is this process of regeneration and recovery that is the point at which the muscle is getting better. But this process is often characterized by severe pains that are known to us as “muscle inflammation”.
I am sure that many times in your life you have woken up after training your legs with such pain that you can not get up, and going to the toilet is almost an impossible mission. Which is additionally interesting, inflammation and pain occur in all levels of physical readiness, both in beginners and regular exercisers. It is only necessary to get a little muscle out of the comfort zone, and inflammation will be the result of this act.#
What really happens in the muscles when they hurt so much?
The technical term for fatigue and pain after training is DOMS, an abbreviation for delayed onset muscle soreness.
The technical term for fatigue and pain after training is DOMS, an abbreviation for delayed onset muscle soreness.
DOMS usually occurs 48-72 hours after the activity, that is, when the body embarks on the process of repairing muscle fibers that are torn during activity. The degree of pain depends on the amount of broken fibers, but also on the genetic factors and the degree of hydration.
Extreme pain usually occurs less frequently, that is, only after an activity to which the muscles are not accustomed. For example, if you go to a group workout program that you haven't gone to before, or do exercises in the gym that you haven't done before, you're very likely to experience severe pain after a few days. Also, if you put the emphasis on the eccentric phase of movement in strength training, you are likely to feel pain.
That is, this is precisely the stage in which “tears” are formed in the muscle fibers and at this stage the muscles work the strongest.
The best remedy for muscle pain is definitely time (pain usually lasts 2-3 days), but there are some tips that we bring you to at least somewhat reduce the pain and relieve yourself.
We understand that if you are in pain, you do not have much will to move, but lying on the couch in this state is the worst thing you can do. Namely, movement accelerates circulation, which means that blood circulates faster throughout your body, and therefore delivers nutrients and oxygen to the muscles, thus accelerating regeneration and recovery and reducing pain and fatigue.
2.We advise you to do a leisurely walk or bike ride in these conditions, and if you decide to train, then it really has to be a very light workout that will stimulate circulation in painful muscles, and not cause additional muscle damage. We rearrange to do bodyweight exercises or exercises with weights of 25-50% of your usual.
We advise you to do a leisurely walk or bike ride in these conditions, and if you decide to train, then it really has to be a very light workout that will stimulate circulation in painful muscles, and not cause additional muscle damage. We rearrange to do bodyweight exercises or exercises with weights of 25-50% of your usual.
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