How does delayed onset muscle soreness affect your fitness routine. What causes muscle pain after exercise. How can you alleviate post-workout discomfort. Why is muscle soreness a normal part of getting stronger. When should you be concerned about exercise-induced muscle pain.

Understanding Delayed Onset Muscle Soreness (DOMS)

Delayed onset muscle soreness, commonly known as DOMS, is a phenomenon experienced by many fitness enthusiasts and athletes alike. It refers to the gradual increase in muscle discomfort that typically occurs 24 to 48 hours after engaging in strenuous physical activity, especially when trying new exercises or intensifying your workout routine.

But what exactly causes DOMS? According to David O. Draper, professor and director of the graduate program in sports medicine/athletic training at Brigham Young University, DOMS occurs when muscles perform eccentric or lengthening contractions. This type of muscle action creates microscopic tears in the muscle fibers, leading to inflammation and subsequent pain.

Is DOMS a sign of a good workout?

While muscle soreness can be uncomfortable, it’s generally considered a normal part of the body’s adaptation process to exercise. Carol Torgan, an exercise physiologist and fellow of the American College of Sports Medicine, explains that these aches and pains are indicators that your muscles are adapting to your fitness regimen, ultimately becoming stronger and more efficient.

The Science Behind Post-Workout Muscle Soreness

To better understand post-workout muscle soreness, it’s essential to delve into the physiological processes at play. When you engage in physical activity, especially exercises that involve eccentric contractions (like running downhill or the lowering phase of a bicep curl), your muscle fibers undergo stress and develop micro-tears.

These microscopic injuries trigger an inflammatory response in your body. As a result, you may experience swelling, stiffness, and pain in the affected muscles. This process is your body’s way of repairing and strengthening the muscle tissue, making it more resilient to future stress.

Are some people more prone to muscle soreness than others?

Interestingly, muscle soreness doesn’t discriminate based on fitness level. Both seasoned athletes and exercise beginners can experience DOMS. However, the intensity and duration of soreness may vary depending on factors such as individual physiology, workout intensity, and overall fitness level.

Strategies to Minimize Post-Workout Muscle Soreness

While completely eliminating post-workout muscle soreness might not be possible, there are several strategies you can employ to minimize its impact on your fitness journey. Here are five effective ways to ease post-workout muscle discomfort:

1. Proper warm-up and cool-down routines
2. Gradual progression in workout intensity
3. Adequate hydration and nutrition
4. Post-workout stretching and flexibility exercises
5. Active recovery techniques

How can a proper warm-up reduce muscle soreness?

A well-structured warm-up routine prepares your muscles for the upcoming workout by increasing blood flow, raising muscle temperature, and improving flexibility. This preparation can help reduce the risk of muscle strain and subsequent soreness. Include dynamic stretches and light cardio exercises in your warm-up to maximize its effectiveness.

The Role of Nutrition in Muscle Recovery

Proper nutrition plays a crucial role in muscle recovery and soreness prevention. Consuming a balanced diet rich in protein, complex carbohydrates, and anti-inflammatory foods can support muscle repair and reduce inflammation associated with DOMS.

Which nutrients are essential for muscle recovery?

Key nutrients for muscle recovery include:

• Protein: Helps repair and rebuild muscle tissue
• Complex carbohydrates: Replenish glycogen stores
• Omega-3 fatty acids: Reduce inflammation
• Antioxidants: Combat oxidative stress
• Electrolytes: Maintain proper hydration and muscle function

Incorporating these nutrients into your post-workout meals and snacks can significantly aid in muscle recovery and potentially reduce the severity of DOMS.

Hydration: A Key Factor in Preventing Muscle Soreness

Proper hydration is often overlooked but plays a vital role in preventing and alleviating muscle soreness. When you’re dehydrated, your muscles are more susceptible to fatigue and damage during exercise, potentially exacerbating post-workout soreness.

How much water should you drink to prevent muscle soreness?

While individual hydration needs vary, a general rule of thumb is to drink at least 8-10 glasses (64-80 ounces) of water per day. During and after intense workouts, you may need to increase your fluid intake to replenish lost fluids through sweat. Consider using electrolyte-rich sports drinks for prolonged or high-intensity exercise sessions.

The Benefits of Active Recovery

Active recovery involves engaging in low-intensity exercises on your rest days or between intense workouts. This approach can help alleviate muscle soreness by promoting blood flow to the affected muscles, which aids in the removal of waste products and delivery of nutrients essential for recovery.

What are some effective active recovery exercises?

Some beneficial active recovery exercises include:

• Light jogging or brisk walking
• Swimming or water aerobics
• Yoga or gentle stretching
• Cycling at a leisurely pace
• Low-intensity bodyweight exercises

Incorporating these activities into your routine can help maintain flexibility, reduce muscle stiffness, and potentially accelerate recovery from DOMS.

The Importance of Sleep in Muscle Recovery

Quality sleep is a crucial yet often underestimated factor in muscle recovery and soreness prevention. During sleep, your body releases growth hormone, which plays a vital role in muscle repair and regeneration. Adequate sleep also helps regulate inflammation and promotes overall physical and mental recovery.

How many hours of sleep are optimal for muscle recovery?

While individual sleep needs may vary, most adults should aim for 7-9 hours of quality sleep per night. Athletes and individuals engaging in intense physical training may benefit from additional sleep to support their recovery process. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can help improve sleep quality and duration.

Incorporating Flexibility Training into Your Fitness Routine

Flexibility training, including stretching and mobility exercises, can play a significant role in preventing and alleviating muscle soreness. Regular stretching helps improve muscle elasticity, increases range of motion, and promotes better blood flow to the muscles.

When is the best time to stretch for muscle soreness prevention?

While stretching is beneficial at various times, incorporating dynamic stretches into your warm-up routine and static stretches during your cool-down can be particularly effective in preventing muscle soreness. Additionally, performing gentle stretches on rest days or when experiencing DOMS can help alleviate discomfort and promote recovery.

Consider incorporating the following types of stretches into your routine:

• Dynamic stretches: Ideal for warm-ups
• Static stretches: Best for cool-downs and recovery days
• PNF (proprioceptive neuromuscular facilitation) stretching: Advanced technique for improving flexibility
• Yoga: Combines stretching with mindfulness and breath work

Understanding the Difference Between Good and Bad Pain

While some level of muscle soreness is normal and even beneficial for muscle adaptation, it’s crucial to distinguish between good pain (associated with DOMS) and potentially harmful pain that may indicate injury. Learning to listen to your body and recognize the signs of excessive strain or injury is essential for maintaining a safe and effective fitness routine.

How can you tell if muscle pain is normal or a sign of injury?

Here are some key differences between normal muscle soreness and potential injury:

• Normal soreness: Dull, achy pain that improves with movement and subsides within a few days
• Potential injury: Sharp, intense pain that worsens with movement and persists for an extended period

If you experience severe pain, swelling, or limited range of motion that doesn’t improve with rest and recovery techniques, it’s advisable to consult a healthcare professional or sports medicine specialist.

The Role of Massage and Self-Myofascial Release in Muscle Recovery

Massage and self-myofascial release techniques, such as foam rolling, can be effective in alleviating muscle soreness and promoting recovery. These methods help improve blood flow to the muscles, reduce muscle tension, and break up adhesions in the fascia (the connective tissue surrounding muscles).

How often should you use foam rolling for muscle recovery?

The frequency of foam rolling can vary depending on individual needs and training intensity. As a general guideline, incorporating foam rolling into your routine 2-3 times per week, focusing on major muscle groups, can be beneficial for recovery and soreness prevention. You can increase the frequency during periods of intense training or when experiencing heightened muscle soreness.

Consider the following tips for effective foam rolling:

• Roll slowly over each muscle group, spending 30-60 seconds on areas of tension
• Apply moderate pressure, adjusting based on your comfort level
• Focus on major muscle groups such as quads, hamstrings, calves, and back muscles
• Avoid rolling directly over joints or bones
• Combine foam rolling with static stretching for enhanced benefits

The Impact of Stress on Muscle Recovery and Soreness

Mental and emotional stress can have a significant impact on your body’s ability to recover from workouts and manage muscle soreness. Chronic stress can lead to increased inflammation, impaired sleep quality, and hormonal imbalances, all of which can hinder muscle recovery and exacerbate DOMS.

How can stress management techniques improve muscle recovery?

Implementing stress management techniques can positively influence your body’s recovery processes and potentially reduce the severity of muscle soreness. Consider incorporating the following practices into your routine:

• Meditation and mindfulness exercises
• Deep breathing techniques
• Regular physical activity (in addition to your workout routine)
• Adequate sleep and relaxation time
• Engaging in hobbies and social activities
• Seeking support from friends, family, or a mental health professional when needed

By managing stress effectively, you can create an environment that supports optimal muscle recovery and overall well-being.

The Potential Benefits of Cold Therapy for Muscle Recovery

Cold therapy, also known as cryotherapy, has gained popularity among athletes and fitness enthusiasts as a method for reducing muscle soreness and promoting recovery. This technique involves exposing the body to cold temperatures for short periods, typically through ice baths, cold showers, or localized ice application.

Does cold therapy effectively reduce muscle soreness?

Research on the effectiveness of cold therapy for muscle soreness has produced mixed results. While some studies suggest that cold therapy can help reduce inflammation and alleviate muscle pain, others have found limited benefits. The effectiveness may vary depending on factors such as the timing of application, duration of exposure, and individual physiology.

If you choose to incorporate cold therapy into your recovery routine, consider the following guidelines:

• Apply cold therapy within 30 minutes after exercise for potential anti-inflammatory effects
• Limit cold exposure to 10-15 minutes at a time to avoid tissue damage
• Use cold therapy in conjunction with other recovery methods, such as active recovery and proper nutrition
• Listen to your body and discontinue use if you experience discomfort or adverse reactions

It’s important to note that while cold therapy may provide temporary relief, it should not replace other essential recovery practices such as proper warm-up, cool-down, and gradual progression in training intensity.

The Role of Supplementation in Muscle Recovery and Soreness Prevention

While a balanced diet should be the primary source of nutrients for muscle recovery, certain supplements may offer additional support in preventing and alleviating muscle soreness. However, it’s crucial to approach supplementation with caution and consult with a healthcare professional or registered dietitian before adding any new supplements to your regimen.

Which supplements may help reduce muscle soreness?

Some supplements that have shown potential benefits for muscle recovery and soreness reduction include:

• Branched-chain amino acids (BCAAs): May help reduce muscle damage and promote protein synthesis
• Omega-3 fatty acids: Can help reduce inflammation and support muscle recovery
• Tart cherry juice: Contains antioxidants that may alleviate muscle soreness
• Curcumin: Has anti-inflammatory properties that may aid in recovery
• Magnesium: Supports muscle function and may help reduce cramping

Remember that supplements should complement, not replace, a well-balanced diet and proper training practices. Always prioritize whole food sources of nutrients and use supplements judiciously under professional guidance.

Adapting Your Training Program to Minimize Excessive Muscle Soreness

While some level of muscle soreness is normal and even beneficial for muscle adaptation, excessive or prolonged soreness can hinder your progress and increase the risk of injury. Adapting your training program to strike a balance between challenging your muscles and allowing adequate recovery is crucial for long-term success and minimizing debilitating muscle soreness.

How can you modify your workout routine to reduce excessive muscle soreness?

Consider implementing the following strategies to optimize your training program and manage muscle soreness:

• Progressive overload: Gradually increase workout intensity, volume, or frequency over time
• Periodization: Cycle through different training phases to prevent overtraining and promote recovery
• Varied exercise selection: Incorporate a range of exercises to distribute stress across different muscle groups
• Adequate rest between workouts: Allow sufficient recovery time, especially for muscle groups worked intensively
• Deload weeks: Incorporate regular periods of reduced training intensity to facilitate recovery and prevent burnout
• Listen to your body: Adjust your workout intensity or take additional rest days when experiencing excessive soreness

By implementing these strategies and remaining attentive to your body’s signals, you can create a sustainable training program that promotes muscle growth and strength gains while minimizing the risk of excessive soreness and overtraining.

Coping With Sore Muscles After Physical Activity

Delayed onset muscle soreness is common after exercise and usually means your muscles are getting stronger.

Written by Barbara Russi Sarnataro

Starting a workout program can be challenging. Making the time to exercise, creating a balanced routine, and setting goals are hard enough, but add to that the muscle soreness that comes with adapting to that regimen, and it may be difficult to stay on track.

Chances are, you won’t be leaping out of bed to get to the gym when it hurts to hold your arm up to brush your teeth.

After participating in some kind of strenuous physical activity, particularly something new to your body, it is common to experience muscle soreness, say experts.

“Muscles go through quite a bit of physical stress when we exercise,” says Rick Sharp, professor of exercise physiology at Iowa State University in Ames.

“Mild soreness just a natural outcome of any kind of physical activity,” he says. “And they’re most prevalent in beginning stages of a program.”

Exercise physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity as delayed onset muscle soreness (DOMS), and it is perfectly normal.

“Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to,” says David O. Draper, professor and director of the graduate program in sports medicine/athletic training at Brigham Young University in Provo, Utah.

To be more specific, says Draper, who’s also a member of the heat-responsive pain council, delayed onset muscle soreness occurs when the muscle is performing an eccentric or a lengthening contraction. Examples of this would be running downhill or the lengthening portion of a bicep curl.

“Small microscopic tears occur in the muscle,” he says.

The mild muscle strain injury creates microscopic damage to the muscle fibers. Scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain.

“The aches and pains should be minor,” says Carol Torgan, an exercise physiologist and fellow of the American College of Sports Medicine, “and are simply indications that muscles are adapting to your fitness regimen.”

No one is immune to muscle soreness. Exercise neophytes and body builders alike experience delayed onset muscle soreness.

“Anyone can get cramps or DOMS, from weekend warriors to elite athletes,” says Torgan. “The muscle discomfort is simply a symptom of using your muscles and placing stresses on them that are leading to adaptations to make them stronger and better able to perform the task the next time.”

But for the deconditioned person starting out, this can be intimidating. People starting an exercise program need guidance, Torgan says.

“The big problem is with people that aren’t very fit and go out and try these things; they get all excited to start a new class and the instructors don’t tell them that they might get sore,” she says.

“To them they might feel very sore, and because they aren’t familiar with it, they might worry that they’ve hurt themselves. Then they won’t want to do it again.”

Letting them know it’s OK to be sore may help them work through that first few days without being discouraged.

So what can you do to alleviate the pain?

“Exercise physiologists and athletic trainers have not yet discovered a panacea for DOMS,” says Draper, “however, several remedies such as ice, rest, anti-inflammatory medication, massage, heat, and stretch have been reported as helpful in the process of recovery.” See what amino acids are made of and how they’re used to help decrease muscle fatigue.

Stretching and flexibility are underrated, says Sharp.

“People don’t stretch enough,” he says. “Stretching helps break the cycle,” which goes from soreness to muscle spasm to contraction and tightness.

Take it easy for a few days while your body adapts, says Torgan. Or try some light exercise such as walking or swimming, she suggests. Keeping the muscle in motion can also provide some relief. 

“Probably the most important thing is to have a cool-down phase after your workout,” says Draper. Right before finishing, include 10 or so minutes of “easy aerobic work such as jogging or walking followed by stretching.”

At Brigham Young, Draper has been researching the use of heat remedies to treat muscle soreness. In clinical tests, a portable air-activated heat wrap — in this case a product called ThermaCare — applied directly to the skin was beneficial to subjects.

“When muscle temperature is increased, blood flow increases, bringing fresh oxygen and healing nutrients to the injured site,” he says. “This increased blood flow also helps to wash away the chemical irritants responsible for pain.”

While sore, don’t expect to set personal records. Most likely, during a bout of DOMS, your exercise potential will be out of reach, says Draper. Delayed onset muscle soreness usually affects only the body parts that were worked, so perhaps you can work other muscle groups while letting the fatigued ones recover.

In a nutshell, don’t beat yourself up. Just take it easy.

“Since there’s a loss in muscle strength, athletic performance won’t be at peak levels for a few days,” says Torgan, “so it’s best to plan a few days of easy exercise to prevent further muscle damage and reduce the likelihood of injury.”

It’s also a process of muscle conditioning. Torgan says delayed onset muscle soreness also has a “repeated bouts” effect.

“If someone does an activity, they will be inoculated for a few weeks to a few months — the next time they do the activity, there will be less muscle tissue damage, less soreness, and a faster strength recovery.”

This is why athletes often cross-train and vary their routines to continue to challenge and develop their muscle strength.

It is important to distinguish the difference between moderate muscle soreness induced by exercise and muscle overuse or injury.

“If soreness prevents you from performing daily activities associated with living and work, then that is too much soreness,” Draper says. “It can psychologically deter someone from continuing a workout program.”

Both Draper and Torgan stress that soreness is not necessary to see improvements.

“There are all kinds of different little roads that your muscles can take to get stronger,” says Torgan. Regardless of whether you’re sore, there are still improvements occurring in your muscles during exercise.

However, moderate muscle pain might go a long way to keeping someone on the path to fitness.

“Soreness can serve as encouragement in a workout program because people like immediate results. Muscle doesn’t visibly [grow] overnight; nor does your time in the mile drop from eight to six minutes,” says Draper. “So something like soreness can give people encouragement that they are in fact working the muscle.”

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Being sore after a workout is often seen as a medal of honor for how hard you worked. It’s almost as if you aren’t sore, then you didn’t work hard enough, or you weren’t using your muscles as you should.

While this may be the typical way to judge whether you’ve had a good workout or not, it’s actually not an accurate way to measure such a thing.

Read on to find out what causes muscles soreness, and how best to reduce it!

What Causes Muscle Soreness?

When you work out, you are causing tiny tears in your muscles fibers, actively breaking down your muscles to build up new, stronger muscles.

However, if you overwork your muscles, don’t prep them properly, or fail to adequately recover before your next session, then these tears may not fully heal and develop. This is essentially what muscle soreness is.

Soreness also happens if you are using muscles you may have not used in a while. Again, for the same reason, the tears that form will take a little longer to recover if you haven’t used them in a while.

Not being sore is actually a good thing post-workout. Our bodies have a threshold for the amount of exercise our muscles can do, depending on our fitness level, hydration status, pre-and post-workout nutrition, and so on.

If you work out and don’t feel sore afterward, that means your body has adapted to your workouts and you are getting stronger. You may find that you get sore easily if you are new to exercising, but this is simply your body adapting to the stimulus and is all part of the process.

The more you exercise, the less soreness you will feel over time!

Other Causes of Muscle Soreness

As we mentioned, there are a lot of other things that go into whether or not you are sore post-workout. Prep before a workout is one of these things.

Making sure that your muscles have the proper fuel to get them through a workout will help reduce soreness. The more your muscles have to work, even for simple exercises, the sorer you’re going to be.

Carbohydrates provide the best fuel pre-workout for your muscles. Hydration can also play a big role. Imagine a chunk of sand. If there is water in it, the sand will stick together and be strong. If there is no water and it is completely dry, then the sand will fall apart and be weak.

Your muscles are very similar. Dry, dehydrated muscles will be weak and tear easier, leaving you sore and unlikely to finish your workout.

Recovery is the other side of this coin. If you are working out multiple days in a row and not giving your muscles what they need to properly recover, then the tears will just keep getting worse along with your soreness.

You need to give your muscles a chance to recover and heal, so you can grow more muscle before you create more damage. Food also plays a role, just like how your muscles need fuel for a workout, they need the fuel post-workout to help recovery.

Carbohydrates and protein provide your muscles with fuel to recover, and amino acids to help build new, stronger muscle.

4 Tips For an Effective Workout

1. Dynamic stretching

Stretching is super important for helping to prevent sore muscles and injuries. It helps get your muscle ready for the workout you’re about to do. Studies have shown that stretching before and after a workout reduces soreness post-workout. ¹

But there is a proper way to do it. Sitting in a stretch isn’t going to help much. Dynamic warmups where you are moving through a stretch to slowly warm up your muscles are the best approach pre-workout.

2. Avoid rushing your workout

Rushing a workout is not going to make you stronger quicker, though it will make you sore quicker. Take your time going through your movements and workouts and make sure you are using the correct form.

Both of these things factors will make your workout more effective and lead to less soreness later on. It’s better to take your time and focus on a handful of exercises rather than speed through 20 exercises improperly.

3. Carbohydrate intake

Most fad diets will tell you that carbs are the enemy, but they are actually your body’s preferred fuel source.

Consuming carbs before a workout will give you the energy to get through a workout and help your muscles stay strong. They are even more effective when combined with protein post-workout to assist recovery.

4. Hydration

As we talked about before, hydration is key for muscle soreness. While you work out, you can lose up to 6-10% of your body weight in fluids in sweat.²

This can make your workout feel harder, reduce your exercise performance and reduce your ability to properly recover. You should try to drink ½-1 oz of water per lb of body weight per day to make sure you are adequately hydrated before you begin your workout.

Conclusion

Working out can be hard enough, so the recovery part shouldn’t also be hard. Making sure you are adequately hydrated, consuming enough carbs and protein before and after, stretching and warming up, and taking your time with your workout can make all the difference in whether you’re going to be sore or adequately recovered.

Try out these tips next time you workout to optimize your exercise and recovery for the most effective workout possible.

Being sore doesn’t always mean you did your best in the gym. Next time, focus on our tips to make sure you are taking care of your muscles and treating them the best you can!

References

1. Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2011 Jul 6;(7):CD004577. PMID: 21735398.
2. Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439-458.

If muscles don’t hurt after a workout, is it good or bad, why nothing hurts after a workout – August 8, 2021

Muscle pain after training has become a benchmark for effective exercise for many. It seems that if the next day the muscles hurt so much that it’s hard to climb the stairs, the workout went great. If nothing hurts, although you did your best, it means that you didn’t finish it somewhere. In fact, this is not so, and pain or its absence in the muscles is not an indicator of a quality process. Victoria Limanskaya, trainer of REBOOT sports studios, tells more about this.

Should muscles hurt after a workout

The fitness industry is constantly evolving. The latest discoveries in medicine, scientific techniques for research, and increased frequency of experimentation allow for a better understanding and explanation of the processes that occur in the body during and after training. But the old myths continue to live, although they are supported only by the experience of the trainee, and as you know, each body is individual, and what suits your friend can harm you.

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I’m sure most of you have said to a personal trainer or even a friend: “I worked so hard in the gym yesterday, I can hardly move today.” This stereotype was fixed many years ago, and muscle pain has become for us an indicator of the effectiveness of training.

There are several principles for stimulating muscle hypertrophy and, until recently, microdamages in muscle fibers were also included in this list. But now everything is changing. In order for the muscles to grow in volume and strength, it is necessary to regularly give an increasing load, but gradually and under control. This means that you or the coach have a specific plan for progression in the load. So, from training to training, you will develop your performance.

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But if you break systematic gains, then you get serious damage to the muscle fiber. For example, for arm exercises, you always took dumbbells of three kilograms, then you decided to make rapid progress, and immediately took ten kilograms. You may not feel anything immediately after a workout, and even the next morning, and the next day, the level of muscle pain will be extremely high. And this is more bad than good.

Muscle growth occurs during recovery: sleep, rest, with proper nutrition. This is a very energy intensive process. And if the load was too strong and excessive for your muscle capabilities, the recovery and development systems begin to compete. And all efforts will be directed to the restoration of damaged fibers. There is no mention of any increase in strength here.

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But after such an experience, you mistakenly think that you have reached a new height and want to load your muscles more. This can lead to chronic under-recovery of not only muscle fibers, but also tension in other body systems – nervous, endocrine, immune.

Therefore:

• keep track of the load even in group training. Remember how much weight you work, in what volume, and progress gradually. It should always be hard on the last sets, but certainly not on the first. If you are training with weight and feel that it has become easy for you during the entire exercise, try increasing it in the next session;
• Eat a balanced diet of proteins, fats and carbohydrates. Also get enough sleep: go to bed before midnight and rest for about eight hours. Few people believe, but it is sleep that greatly affects the quality of the body and recovery after sports;
• pay close attention to your exercise technique and recover afterward to relieve stress. For this, a myofascial release on a roll or a full stretch for all muscle groups is suitable.

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The main thing is to listen to the body and do not force yourself to exercise through force. Choose a sport or activity that gives you pleasure and that your body responds to.

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If your muscles don’t hurt after a workout…
A

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Baku, February 26, AZERTAC

Many mistakenly believe that the presence of pain in the muscles after training is an indicator of the quality of the training, they say, the more discomfort is felt in the body after, the better the muscles were worked out. If there is no pain in the muscles, it is a mistake to conclude that the training did not give any results.

AZERTAC with reference to the medical media talks about the main reasons for the absence of muscle pain after training.

Muscle habituation

If you do the same exercises for a long time, then the muscles eventually get used to the load, adapt to training, and there are no more gaps in them, which just contribute to pain after. According to observations, 3-4 workouts of the same type are enough to adapt the muscles to the load and relieve them of pain after. For those who want to add pain after a workout, it is necessary to diversify the set of exercises, since there are a huge number of them in fitness and there are no irreplaceable ones. Also, diversifying your workouts is also useful because in this way there is a more complete study of the body and an improvement in its physical qualities. Performing the same exercises all the time will not have the desired effect.

Insufficient level of workload

While exercising on their own, many mistakenly believe that they take on a sufficient level of workload for themselves, subconsciously feeling sorry for themselves. The absence of muscle pain after a workout may indicate an insufficient level of exercise.

Unscrupulous performance of exercises

If you do not complete the exercises to the end, go in for sports with thoughts of finishing the workout as soon as possible – there will be no proper effect. Accordingly, pleasant pain in the muscles after such a training for sure. It is necessary to allocate yourself a certain period of time for playing sports, during which nothing will distract from classes, and to perform the exercises as efficiently as possible.

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