Everyone who has ever experienced pain caused by training knows how unpleasant these feelings are. Not knowing the real reason, a person begins to train with even more zeal, causing only harm to himself.
Causes
The reason lies in the process of extracting the energy that is needed to contract muscles. When muscle fibers are saturated with glucose oxygen, amino acids and fatty acids break down, extracting the necessary energy.
At rest and with little physical exertion, the amount of oxygen is enough to release energy. However, for unprepared for heavy muscle loads, this amount is not enough. Then they begin to convert glycogen to ATP, which provokes the occurrence of lactic acid. Burning and muscle pain associated with lactic acid.
But lactic acid cannot stay in the muscles for too long (it is completely eliminated from the body within a few hours or throughout the day). If the feeling of pain does not leave the muscle after forty-eight hours, it is likely that micro-tearing of the fibers occurred under the influence of lactic acid, which subsequently triggered catabolism (causes pain).
How to remove muscle pain after training
To restore muscle tone, you must stop exercising and relax a couple of days. Continuing classes at the same pace can cause complications.In order to avoid unpleasant sensations, it is recommended to adhere to the training system and not to do a large load on the muscles.
Types of pain after training:
- Moderate. It causes pleasant fatigue, a muscle group is felt, which was subjected to stress.
- Retarded. A person begins to feel this type of pain after three or four days. If the pain does not stop and becomes more intense with muscle contraction, it is necessary to stop training, and in the future to properly distribute the load.
- Traumatic. Any sharp, fettering pain that is acute during exercise is the reason for stopping training and consulting a doctor.
How to avoid pain
Gradual increase in load. Especially relevant for those who are engaged with a lot of weight. Gain weight gradually - from two to five kilograms per week, depending on the level of physical fitness. Learn to perform exercises in the correct technique. Warm up before starting a workout and end with a relaxing stretch.
You need to drink enough water, get enough sleep.
If the pain still began to manifest, there are ways to alleviate it:
- Massage the injured areas of the body: blood flow will deliver nutrients to the damaged areas, make a stretch.
- Balanced diet. Eat enough protein (two grams per 1kg of body weight). Simple amino acids prevent catabolism.To fully restore the entire body, you can use glutamine and keratin.
- Stop training for 2-5 days.
- Lie in warm water or apply a warming ointment to damaged areas.
