What causes muscle soreness after exercise. How long does post-workout muscle pain typically last. Which home remedies can help alleviate delayed onset muscle soreness. When should you seek medical attention for muscle pain after working out.

Understanding Post-Workout Muscle Soreness: Types and Causes

Regular exercise is essential for maintaining physical and mental well-being. However, muscle soreness often accompanies an active lifestyle, especially when trying new exercises or intensifying workout routines. To effectively manage post-workout discomfort, it’s crucial to understand the different types of muscle soreness and their causes.

Delayed Onset Muscle Soreness (DOMS)

DOMS is the most common type of post-workout muscle soreness. It typically develops 12-24 hours after exercise and reaches peak intensity between 24-72 hours. DOMS results from microscopic muscle damage caused by exercise, particularly activities like strength training, weightlifting, jogging, step aerobics, yoga, and Pilates.

Acute Muscle Pain

This type of soreness occurs during or immediately after exercise and usually subsides within an hour. It’s caused by the buildup of byproducts, such as lactic acid, produced when the body breaks down glucose for energy during intense physical activity.

Is muscle soreness always a bad sign?

Contrary to popular belief, muscle soreness isn’t necessarily a negative outcome. It often indicates that your muscles are adapting to the exercise and becoming stronger. However, if soreness persists for more than three days, it may signal overtraining.

Identifying Serious Muscle Pain: When to Seek Medical Attention

While some degree of muscle soreness is normal after exercise, certain symptoms warrant immediate medical care. These include:

• Muscle pain accompanied by trouble breathing or dizziness
• Extreme muscle weakness
• High fever or stiff neck alongside muscle pain

If you experience any of these symptoms, it’s crucial to seek medical attention promptly.

Distinguishing Between DOMS and Muscle Injury

How can you tell if you’re experiencing normal muscle soreness or a more serious injury? One effective method is to assess whether the pain is bilateral or unilateral. If you’re sore on both sides of your body, it’s likely DOMS. However, if the pain is concentrated on one side (e.g., one knee is significantly sorer than the other), it could indicate an injury.

5 Effective Ways to Relieve Post-Workout Muscle Soreness

Now that we understand the nature of post-workout muscle soreness, let’s explore five proven methods to alleviate discomfort and promote faster recovery.

1. R.I.C.E. Therapy

R.I.C.E. stands for Rest, Ice, Compression, and Elevation. This time-tested method can significantly reduce muscle soreness and inflammation:

• Rest: Take a break from your normal activities to allow your muscles to recover.
• Ice: Apply an ice pack to the sore area for 20 minutes, 3-5 times a day.
• Compression: Use a bandage to reduce swelling.
• Elevation: Keep the affected area above your heart level, especially at night, to decrease swelling and inflammation.

2. Active Cool Down

Instead of abruptly ending your workout, incorporate a 15-minute active cool-down session. This should include light cardio and stretching to help your muscles transition from intense activity to rest. Options include:

• A few minutes on a stationary bike at low resistance
• Gentle walking
• Light stretching exercises

An active cool-down helps improve circulation and can reduce the severity of DOMS.

3. Ice Therapy

Cold therapy is an excellent way to reduce inflammation and numb pain. Try these ice therapy methods:

• Apply cold packs or ice compresses to sore muscles
• Take an ice bath (if tolerable)
• Create an ice towel by wetting a towel with cold water, freezing it for 15 minutes, and applying it to achy muscles

4. Contrast Shower

Alternating between hot and cold water in the shower can stimulate blood flow and aid recovery. Here’s how to do it:

1. Start with hot water for 20-30 seconds
2. Switch to cold water for 20-30 seconds
3. Repeat the cycle several times, ending with cold water

Aim for extreme temperature changes for the best results. This technique helps pump blood from the outside, potentially speeding up recovery.

5. Rest and Recovery

Sometimes, the best remedy for muscle soreness is simply giving your body time to recover. If you’re experiencing intense soreness, consider taking a rest day or engaging in light activities like walking. Remember, recovery is an essential part of improving fitness and preventing overtraining.

The Role of Nutrition in Muscle Recovery

Proper nutrition plays a crucial role in muscle recovery and can help alleviate post-workout soreness. Consider incorporating these elements into your diet:

• Protein: Essential for muscle repair and growth
• Complex carbohydrates: Replenish glycogen stores and provide energy
• Antioxidant-rich foods: Help reduce inflammation
• Hydration: Crucial for overall muscle function and recovery

How much protein should you consume for optimal muscle recovery? A general guideline is to aim for 1.2 to 2.0 grams of protein per kilogram of body weight daily, depending on your activity level and fitness goals.

Prevention Strategies for Reducing Post-Workout Muscle Soreness

While some degree of muscle soreness is often unavoidable, especially when trying new exercises or increasing intensity, there are strategies to minimize its impact:

• Gradual progression: Slowly increase workout intensity and duration over time
• Proper warm-up: Prepare your muscles for exercise with dynamic stretching and light cardio
• Consistent exercise routine: Regular workouts can help build muscle resilience
• Adequate sleep: Prioritize quality sleep for optimal muscle recovery
• Proper form: Ensure you’re using correct technique to prevent unnecessary strain on muscles

Can stretching before a workout prevent muscle soreness? While pre-workout stretching is beneficial for improving flexibility and reducing injury risk, it may not significantly reduce DOMS. However, post-workout stretching can help alleviate muscle tension and promote recovery.

Understanding the Science Behind Muscle Soreness and Adaptation

To fully appreciate the process of muscle soreness and recovery, it’s helpful to understand the underlying physiological mechanisms:

The Muscle Damage-Repair Cycle

When we exercise, particularly during resistance training or high-intensity activities, we create microscopic tears in our muscle fibers. This damage triggers an inflammatory response, which is responsible for the soreness we feel. As our bodies repair these tears, our muscles adapt and become stronger, a process known as hypertrophy.

The Role of Inflammation

While inflammation is often viewed negatively, it’s a crucial part of the muscle repair process. The inflammatory response brings nutrients and healing factors to the damaged muscle tissue. However, excessive inflammation can lead to prolonged soreness and impaired recovery, which is why anti-inflammatory strategies like ice therapy can be beneficial.

Muscle Memory and Adaptation

As you consistently engage in exercise, your muscles become more efficient at repairing themselves, leading to reduced soreness over time. This phenomenon, often referred to as “muscle memory,” is why regular exercisers tend to experience less severe DOMS compared to those who exercise sporadically.

How long does it take for muscles to adapt to a new exercise routine? While individual responses vary, most people notice a significant reduction in post-workout soreness after 2-3 weeks of consistent training.

The Psychological Aspects of Dealing with Muscle Soreness

Managing post-workout muscle soreness isn’t just a physical challenge; it also has psychological components. Understanding and addressing these mental aspects can significantly improve your overall exercise experience and recovery:

Embracing Discomfort as Progress

Reframing muscle soreness as a sign of progress rather than a negative outcome can help maintain motivation. While excessive pain should never be ignored, mild to moderate soreness can be viewed as evidence of your body adapting and becoming stronger.

Mindfulness and Body Awareness

Practicing mindfulness can help you better understand your body’s signals and distinguish between normal soreness and potential injury. This increased body awareness can guide you in making informed decisions about when to push harder and when to rest.

Setting Realistic Expectations

Understanding that some degree of soreness is normal, especially when starting a new routine or increasing intensity, can help prevent discouragement. Setting realistic expectations about recovery time and progress can contribute to long-term adherence to your fitness goals.

How can you maintain motivation when dealing with persistent muscle soreness? Focus on small, achievable goals, celebrate your progress, and remember that consistency is key. If soreness is impacting your motivation, consider adjusting your workout intensity or incorporating more recovery days into your routine.

Advanced Recovery Techniques for Athletes and Fitness Enthusiasts

For those who engage in intense training or frequent workouts, advanced recovery techniques can be beneficial in managing muscle soreness and optimizing performance:

Foam Rolling and Self-Myofascial Release

Foam rolling, also known as self-myofascial release, can help alleviate muscle tension and improve flexibility. This technique involves using a foam roller or other tools to apply pressure to specific muscle groups, potentially reducing soreness and improving recovery.

Compression Garments

Wearing compression garments during or after exercise may help reduce muscle soreness and improve recovery by promoting blood flow and reducing inflammation. While research on their effectiveness is mixed, many athletes find them beneficial.

Massage and Bodywork

Professional massage or other forms of bodywork can help reduce muscle tension, improve circulation, and potentially speed up recovery. While not always practical or affordable for regular use, occasional massages can be a valuable addition to your recovery routine.

Hydrotherapy

Beyond contrast showers, more advanced hydrotherapy techniques like alternating between hot and cold plunge pools can potentially enhance recovery. These techniques are often used by professional athletes but can be adapted for home use with careful planning.

Are there any risks associated with these advanced recovery techniques? While generally safe when used correctly, it’s important to start slowly and listen to your body. Overly aggressive foam rolling or improper use of compression garments, for example, could potentially cause discomfort or injury. When in doubt, consult with a fitness professional or physical therapist.

In conclusion, managing post-workout muscle soreness is a multifaceted process that involves understanding the causes of soreness, implementing effective recovery strategies, and maintaining a balanced approach to exercise and rest. By incorporating these tips and techniques into your fitness routine, you can minimize discomfort, optimize recovery, and achieve your fitness goals more effectively. Remember, everyone’s body responds differently to exercise and recovery methods, so it’s important to find what works best for you through experimentation and consistent practice.

How to Ease Post-Workout Muscle Soreness

28 November 2022

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An active lifestyle filled with regular exercise is great for mental and physical health and well-being. Regular exercise can help with longevity, keep us strong and nimble as we age, boost our mood and stave off obesity and other diseases. Regular workout classes can be fun social activities, too. 

Regular exercise brings with it many benefits, but with them can come muscle soreness. When we try a new exercise, work out a little harder than usual or restart a workout routine after a bit of time off, our muscles will ache.  

Turns out there are different types of muscle and post-workout aches and pains. Here’s a roundup of reasons for soreness, home treatments and remedies. You’ll also learn what’s normal and when to call your doctor. 

Delayed onset muscle soreness (DOMS) is something most of us are familiar with. It develops 12-24 hours after exercising, and hits peak painfulness at 24-72 hours. DOMS develops as a result of microscopic damage to the muscles caused by the exercise. As muscles begin to heal and repair, they hurt. Types of exercise often associated with DOMS are strength training and weightlifting; jogging; step aerobics, aerobics classes or Zumba; yoga and Pilates. Any new activity can cause muscle soreness.

Acute muscle pain/soreness. This occurs during or immediately after exercise and subsides within an hour or so. Its cause is the buildup of the byproducts produced as the body breaks down glucose for energy. Byproducts, like lactic acid, are flushed away or used before they can build up during normal daily activity, but during intense exercise they build up, which causes that burning sensation in your leg muscles when you’re sprinting.     

Muscle pain requiring immediate care. If you experience muscle pain combined with trouble breathing or dizziness, extreme muscle weakness or with a high fever or stiff neck, it’s time to get immediate medical care. 

Let’s focus on DOMS. Although it hurts, it’s not actually a bad thing, but if it las more than three days you might be overtraining. Sore muscles can let you know that you’re getting stronger or making progress in your workout routine. It indicates that your muscles are working and adapting to the exercise you’re doing. The cycle of exercise, soreness and healing is what improves our fitness level. 

How can I tell if I’ve torn a muscle or sustained some other injury? A good way to gauge whether you’ve got DOMS or an injury is to notice whether the pain is just on one side or both. If you’re sore on both sides (bilaterally), that’s a good indication that you’re experiencing DOMS and you can plan to work out around it. If, for example, one knee is really sore and the other one is fine, that could spell injury.   

How to relieve DOMS

First of all, take stock of just how sore you are. If you are super sore, take a rest day. Recovery is an important part of improving our fitness, so if you’ve worked out hard or tried a new activity on one day and are sore the next, either take the day completely off or do something light – go for a walk. 

Other ways to ease or prevent workout-driven muscle soreness:

R.I.C.E. therapy.  Rest. Take a break from your normal activities; Ice: place an ice pack (or bag of frozen corn) on the sore area for 20 minutes 3-5 times a day; use a Compression bandage to reduce swelling; and Elevate the injured area above your heart level, especially at night, which harnesses gravity to help decrease swelling/inflammation.

Do an active cool down. Don’t just finish your workout and hop in the shower. Instead, stay moving with a 15-minute dose of light cardio and stretching. Light movement immediately after your workout will help cool down your muscles and give circulation a boost. A few minutes on a stationary bike at a very low resistance is ideal, as is walking.

Ice, ice baby. Cold packs, compresses and ice baths are great for lessening inflammation, which is a natural (albeit painful) part of exercise. Icing eases that pain by replacing it with numbness. Make an ice towel by wetting a towel with cold water – don’t soak it. Pop it in the freezer for 15 minute and place it on your achy muscles.

Take a contrast shower. In the shower, alternate between hot and cold water. Aim for 20-30 seconds each and try to go from piping hot to very cold – extreme temperature changes yield the best results. The idea is that doing this gets your blood pumping from the outside – the cold constricts your blood vessels and the heat increases blood flow, which may help break down lactic acid you’ve built up during your workout.

Sauna. Or a hot bath. Or a heating pad. Heat aids in healing by bringing more blood to the area where it’s placed and lessens muscle spasms and joint stiffness. Heat therapy useful starting 48 hours after your pain begins. If you soak in a hot bath or spend time in a sauna, don’t forget to hydrate a little extra.

Pain relievers. Over the counter, orally administered pain relievers can help you through the toughest hours of DOMS. You’ve got a lot of choices, but the best picks for muscle pain are ibuprofen (Advil, Motrin, store-brand) or naproxen (Aleve). Muscle soreness generally stems from inflammation and relieving inflammation pain what these two do best. If you only have access to acetaminophen (Tylenol), it will help mitigate pain but won’t address the likely root cause – inflammation.   

Rest. Sleep is when our bodies do their best healing. After a tough workout, help your body recover by getting 7-9 hours of sleep per night, napping and just resting. Netflix or a good book plus your couch equals help healing tender muscles. 

Can I still exercise if my muscles are sore?

Yes, but be smart about it. Try an easier workout, or exercise parts of you that are not sore. If your arms and shoulders are sore, do a leg day. Take a low impact cycling class or go for a swim. If stretching sounds good, try a restorative yoga class.

Skip a day or go extra easy if:

If it’s tough to get up a flight of stairs, raise your arms to wash your hair or if getting out of bed makes you whimper, take a rest day – at least on that body part. You could use a foam roller or do some light, dynamic stretching to feel better, or if your upper body is sore, try some light cardio on the elliptical, take a walk or swim some easy laps. Think low intensity and low impact.

Movement doesn’t make it feel better. Stiff, mildly sore muscles often feel better once you get moving. If you don’t notice decreasing soreness after walking around a bit, your body is telling you it needs a rest day.

Go the hospital if:

Your muscles are swollen and your pee is dark. Although it’s rare, these are the symptoms of rhabdomyolysis, a muscle injury in which the muscles actually break down. It is life-threatening and if these symptoms appear, head for the ER. 

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How To Treat Sore Muscles After a Tough Workout, According to Experts. Nike.com

How To Treat Sore Muscles After a Tough Workout, According to Experts. Nike.com

Sports & Activity

Four health professionals offer remedies (and prevention tips) that can ease the ouch, all while speeding up your recovery.

Last updated: July 26, 2022

6 min read

Sore muscles are a key part of improving your physical fitness — but only up to a point. Aching muscles can not only sabotage your motivation for your next workout, but they may also temporarily inhibit your mobility and physical performance.

What you tend to feel about 24 to 72 hours after a workout is called delayed onset muscle soreness, or DOMS. This can range from tenderness to more serious pain, and research has suggested it happens more often when you’re not used to an activity or haven’t done it in a while. For example, athletes returning to training after time off tend to have more soreness than later in a season.

When it comes to identifying what helps sore muscles after working out, focusing on prevention is key — but if you skipped that step and are hobbling around your home, you can still find relief. Here’s what the experts advise you do to aid muscle recovery. Though, if you’re experiencing too much discomfort, and regularly, that could be a sign that something more serious, such as an injury, is going on. If pain persists, consider making an appointment with your doctor or other licensed medical professional.

What helps muscles recover faster?

1. 1.Keep Moving

   If your workout was intense, it may be tempting to hit the showers and lay down immediately after, but resist the impulse, said Carol Mack, D. P.T., C.S.C.S. and a strength coach at CLE Sports PT & Performance.

   “After a tough workout, gentle movement is the best method to mitigate soreness,” she said, adding that activities such as a 20-minute slow walk, slow yoga flow, light jog or leisurely bike ride can work well. Just keep in mind that these should feel almost too easy — that’s because you’re not trying to kick up your performance, you’re just helping your muscles slowly cool down.

   RELATED: Should You Work Out When You’re Sore?

   For example, research in a 2003 issue of the journal Sports Medicine found that this type of exercise is the most effective means to alleviate pain during DOMS, but researchers noted that the effect is temporary. That means gentle movement is helpful in the short-term, but incorporating other strategies may be even better.

2. 2.Try a Pain-Relief Remedy

   There’s a breadth of gels and creams that promise to bring down inflammation and pain. And while not all of them live up to those claims, many can be helpful, said pharmacist Daniel Breisch, Pharm. D., of Mountain View Pharmacy in Utah.

   “Topical pain-relief therapy is great, as it allows you to target the specific area where the soreness or aching is focused, so you minimize the systemic side effects that oral medications may cause,” he said. “One negative is that typically you will need to apply the product two to four times daily, depending on the strength of the formula.”

   If you just have mild pain in one area, such as sore shoulders from overhead lifts or aching calves from a run, a topical remedy may take the edge off in a short amount of time.

3. 3.Schedule a Sports Massage

   If you know there’s a tough workout ahead, it might be a genius plan to schedule a massage for afterward. A 2017 research review in Frontiers in Physiology found that massage therapy after strenuous exercise can be effective for alleviating DOMS and improving muscle performance.

   Researchers noted that relief might be associated with a number of factors, such as increased skin and muscle temperature, and better blood and lymphatic flow. Massage also tends to increase parasympathetic activity, which means you become relaxed faster and that reduces muscle tension and stiffness — helping with muscle soreness overall.

   Best of all, you don’t need to pack in your workout and massage on the same day. The 2017 review noted that the highest efficacy for a massage was about 48 hours post-workout. But be sure to check in your physician or other licensed health professional before doing a sports massage to ensure you’re not at risk of injury.

4. 4.Eat for Recovery

   What you choose as a post-workout meal or snack can make just as much of a difference for reducing muscle soreness and fatigue as more direct strategies such as stretching and pain creams, said Stephanie Hnatiuk, R.D., Winnipeg, Manitoba-based dietitian and sports nutrition specialist.

   She also said she suggests eating within one hour of your workout and combining protein and carbohydrates — typically, that means 25 grams of protein and 50 grams of carbs. Examples would be one cup of Greek yogurt and fruit, a high-protein smoothie or a tuna sandwich.

   “The protein is going to help to repair and build damaged muscles, reduce muscle soreness and speed your recovery,” she said. “The carbs are necessary for replenishing glycogen — the energy we store in our muscles — and that improves the quality of your next training session and helps you recover faster.”

   Don’t miss How Much Protein Do You Really Need To Build Muscle?

5. 5.Use a Foam Roller Before the Workout

   Though some folks may use a foam roller after a workout to reduce muscle soreness, the efficacy of the method isn’t fully backed up by research, said Lynn Millar, Ph.D., P.T. and chair of the physical therapy department at Winston-Salem University in North Carolina.

   “The research simply doesn’t support the idea that foam rolling after exercise alters the normal healing process that’s part of muscle growth, or that it can reduce soreness in a way that helps performance,” she said.

   But that doesn’t mean foam rolling is all hype, either. Research in a 2021 issue of the Journal of Sports Science & Medicine found that rolling before a workout, along with dynamic stretching, can have a significant effect on recovery, especially on range of motion. That’s because it facilitates myofascial release — which means the tough membranes wrapping around your muscles and joints can become more elastic, according to Mayo Clinic. When that happens, there’s less restriction in your movement.

6. 6.Progress Gradually

   If sore muscles have become common after your workouts — even the not-too-tough ones — you may be progressing your workouts too rapidly, Millar said. Modifying your training plan by emphasizing recovery can help muscle recovery. Also, be sure you’re adjusting the intensity of the workouts to match their intention. In other words, keep easy days easy and workouts difficult. The goal is to make sure you’re not pushing hard on every workout so your body has time to recover.

   “The only strategy that’s proven for reducing post-exercise muscle soreness and improving recovery is taking a progressive approach to exercise,” Millar said.

   How do you know if you’re pushing too hard all the time? Mack said that in addition to soreness, you’ll likely experience other signs of overtraining, such as fatigue (even when you’re not working out), irritability, poor sleep, feeling tense or stressed and having decreased motivation. You may also start seeing reduced mobility as a result of soreness, like being less able to sit comfortably or having trouble reaching your arms over your head.

   Some soreness is common and expected, especially after a tough workout. But Mack said that if it feels more like pain — especially the sharp, shooting kind — that could be a reason to get checked by a doctor since these are commonly found with stress fractures, sprains or other overuse injuries.

   Words by Elizabeth Millard

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Muscle pain after exercise. What to do if muscles hurt?

Perhaps everyone who has ever worked out in the gym or even at home is familiar with the discomfort and pain in the muscles the next morning after class. Sometimes the pain disappears in a day, and sometimes it “holds on” for several days. Moreover, it has been noticed that beginners, whose body is not yet accustomed to the loads, as well as athletes who simultaneously increase the load by more than 10%, experience the greatest muscle discomfort. Also, the cause of the so-called delayed pain after a workout can be the neglect of the warm-up and hitch.

Why muscles can hurt

Sports doctors, coaches and experienced athletes still cannot agree on why muscles hurt after training. There are two most common theories, and each of them has its own arguments:

Interesting fact Previously, athletes did not see the benefit of the action of lactic acid, believing that it was because of it that they experienced pain. However, recent studies have shown that when lactate is “washed out” from the muscles, the overall level of blood acidity increases, which has a rejuvenating effect on the body as a whole.

• Burning sensation in muscles caused by lactic acid (lactate). For a long time, it was believed that post-workout pains are associated precisely with the release of shock doses of lactic acid during sets. It “burns” the muscle tissue and there are unpleasant sensations. However, it has now been proven that lactate levels drop significantly immediately after the end of exercise, so the burning sensation from it is observed only during training and half an hour to an hour after them.
• Delayed muscle pain due to microtrauma (ruptures, sprains). This type of pain occurs due to muscle overload – micro-wounds are formed in them, the healing process of which is felt in the form of painful manifestations. Naturally, the greater the load, the more injuries and the stronger and longer the pain syndrome will last. Moreover, even among professional athletes, there is still an opinion that the intensity of muscle pain directly depends on the effectiveness of training: if a muscle hurts, it means that it grows. This is not entirely true, during training, muscles will build up in any case, but a week-long pain that does not allow you to bend your arms or walk normally will definitely not have a good effect on sports achievements.

What to do if your muscles hurt

Unfortunately, after an incorrectly conducted training, it is almost impossible to prevent the onset of pain, but it is possible to neutralize its effect with a number of preventive procedures. What to do so that the pain goes away as soon as possible and does not interfere with subsequent classes, as well as everyday life and work?

Several recipes from coaches and experienced athletes:

• Rest. No matter how trite it sounds, but taking a break from training for a day or two can be much more useful than taking some urgent measures to eliminate pain. But if the discomfort does not go away even after three or four days, it is worth giving the muscles a load of about 50% less than usual – this will help not to lose shape and not give a new overload in subsequent classes.
• Refrig. For any injury, cold compresses or applying dry ice can help relieve pain.
• Heat. If painful sensations are not observed for the first day, it is worth taking a hot bath, it is possible with sea salt – this will expand the vessels and increase blood flow, which means it stimulates the healing process.
• Massage also increases blood flow to injured muscles and speeds up recovery.
• Anti-inflammatory drugs such as ibuprofen can also solve the problem. However, do not neglect natural recipes – a decoction of chamomile, wild rose, St. John’s wort, viburnum, currant leaves can have an effect comparable to the effect of drugs.
• Sleep is known to be the best medicine for all diseases. The process of restoring the body (as well as the process of muscle growth, by the way) proceeds most quickly in a dream, so it is worth giving sleep at least 8-9 hours a day.

how to get rid of krepatura, which helps relieve pain

Angelina Nikitina

is not afraid of pain

Author’s profile

Muscle pain is familiar to everyone who has ever played sports.

Your arms may ache after a workout at the gym, and your legs may ache after a run. It takes a few days for the discomfort to go away.

We tell you why there is pain in the muscles after a workout, how to alleviate it, and in what cases a doctor’s help is needed.

Should muscles hurt after exercise

Muscle discomfort – pain or burning – is a natural reaction after exercise. As a rule, discomfort occurs when a person does a new exercise or returns to training after a long break. This phenomenon also has a special term – delayed muscle pain syndrome (DMP) or krepatura.

What is normal post-workout muscle tone? — Journal of the Wentworth-Douglas Clinic

That said, muscle pain is not an indication of an effective workout. Therefore, one should not assume that strong discomfort is a guarantee of progress, an increase in muscle volume and strength. Pain alone does not mean that protein synthesis is taking place, which is necessary for growth.

At the same time, pain often makes beginners skip a workout or stop exercising altogether and is considered a psychological barrier to achieving results.

6 good reasons to skip a workout

Why muscles hurt after a workout

Lactate theory. The most common version is that during training, lactic acid accumulates in the muscles. Despite its popularity, this theory has not been fully explored. Lactic acid, produced in muscles at high levels of exercise, does not actually suppress their ability to contract and is an important source of fuel.

Some scientists believe that lactic acid is still involved in triggering the mechanisms of delayed muscle pain syndrome, although it cannot cause discomfort by itself. This requires further study.

/list/sports-myths/

“We need to close the carbohydrate window” and 9 more common myths about sports and health

The theory of painful muscle spasm. According to another version, in the process of heavy or unusual physical exercises, a spasm can occur in the muscles – a long-term painful tension. It disrupts blood circulation in the clamped muscles, irritates nerve endings, and triggers an inflammatory reaction. However, there are no scientific data that unambiguously confirm this mechanism.

Theory of microdamages. During training, muscle tissue is damaged, microcracks appear on it. This, in turn, causes an inflammatory response, which causes pain. At the same time, the appearance of such microcracks during the load is inevitable – this is necessary for muscle growth, since they are strengthened in the process of recovery and healing. This version is considered the most reasoned and justified.

How quickly muscles start to hurt

Nikita Skripnik

sports physiologist, personal trainer Fitness Family

Delayed muscle pain syndrome usually appears a day after a hard workout, and sometimes even after 12 hours. If unpleasant sensations arose right during training, this is a different process, it should not be confused with krepatura.

During training, there is an abundant flow of blood to the intensively working muscle, it swells up like a balloon. The skin over it can stretch, and there is a feeling of discomfort. This happens with large muscles and skin with reduced elasticity. In this case, baroreceptors react – pressure sensors in tendons, muscle tissue and skin. It’s not exactly pain, although the feeling is similar. After some time after the end of classes, it disappears.

But delayed muscle pain does not occur immediately after a workout and can make itself felt for several days. Moreover, each muscle makes itself felt in its own way. For example, deltoids hurt rarely and not much. And gastrocnemius usually bother longer than others. But, of course, everything is individual.

The cause of pain after training can be various injuries – inflammation, tears, sprains, bruises. If the physiological causes go away on their own, then you should consult a doctor with injuries.

How to relieve muscle pain after a workout

Bath and shower. Many athletes take ice baths or cold showers after training. This is because the cold reduces inflammation. This method is considered safe and effective, however, you need to take care not to get hypothermia: you can’t stay in the bath for more than 10 minutes, and immediately after that you need to quickly wrap yourself in a towel.

Sauna. The effect of the bath to relieve muscle pain is associated with exposure to heat, which increases the rate of blood circulation, which is important for the healing of microcracks. But exposing the body to high temperatures on the first day after a workout is dangerous – inflammation in the muscles can only increase. It is better to go to the bathhouse or apply a warm heating pad to painful places on the second or third day after class.

Pool. Swimming relieves muscle pain with smooth movements that help you feel better. An evening visit to the pool is often included in the daily routine at training camps for professional athletes for recovery.

Massage. Another way that professionals use. The effect of massage is short-lived, and it should be done immediately after training. In this case, it improves blood flow in the muscles and speeds up recovery. You can also do self-massage using rolls, balls and special massagers.

/myofascial-release-training/

Is it true that myofascial release helps in athletic training?

Warm up. Doctors recommend reducing the load the next day after a hard workout, but not giving it up completely – for example, ride a bike at an average pace. Light mobility really helps to feel better. This is explained again by an increase in blood circulation, although not as intense as with massage or exposure to heat.

When you need medical attention

Muscle pain usually peaks on the third day, after which the discomfort begins to subside.

If the pain does not decrease over a longer period of time and at the same time increases, this may indicate pathological processes in the tissues. In cases where muscle pain aggravates after a workout and significantly limits the range of motion – for example, it interferes with walking – you need to contact a sports doctor or traumatologist. A specialist can make an accurate diagnosis and prescribe competent therapy.

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Prevention of muscle pain after exercise

There are several ways to reduce the intensity of pain after sports or almost completely reduce it to zero.

Firstly, the muscles stop hurting a lot as you train: regular exercises with a gradual increase in load are easier to bear than the first. This is due to the fact that with constant training, muscle fibers adapt to loads.

At the same time, it is important even for a trained person to properly warm up before each session. This will prepare the muscles for the load, reduce the risk of discomfort after training and prevent injury.

Secondly, you need to eat right and sleep well. Quality sleep affects the increase in muscle strength, and a sufficient amount of protein in the diet is necessary for the growth of muscle tissue – which is why protein supplements are so popular.

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What’s the bottom line

1. Post-workout pain is natural and normal: it is caused by damage to the muscles and is part of tissue repair after exercise.