But is it possible to prevent this discomfort? What are the ways to alleviate it? To answer these and other questions, we have prepared this content with explanations about pain and its causes, as well as tips to control and avoid it. Read on and check it out!

THE CAUSES OF MUSCLE PAIN AFTER TRAINING

Soreness is a natural effect resulting from exercise and usually means that the muscles are getting benefits from all the effort made. It is a sign that the muscle is not used to a certain load in that movement. And this happens with any sport or activity that requires muscular effort.

The pains usually appear between 12h and 24h after the exercise. However, as the exerciser continues to exercise at the same intensity and the body adapts and creates tolerance to stimuli, the discomfort becomes less frequent.

MICROLESIONS

Any type of movement can cause late muscle soreness, but they are more common in eccentric contractions, when the muscle contracts and lengthens. This is what happens to our quadriceps and calves during running. Therefore, these are the muscles that hurt the most. This type of movement leads to the micro rupture of numerous muscle fibers and an increase in enzymes, which justifies one of the main theories of the condition.

The mechanism of production of late muscle soreness is not completely understood, but some theories try to explain it. The main one is that tissue damage occurs with inflammatory reactions, and that’s why we feel the pain after intense training.

Some studies show high concentrations of leukocytes, macrophages, and inflammatory mediators in the muscle. Inflammation, while being responsible for muscle regeneration, would be the major cause of pain. Others believe that, in addition to tissue damage by stretching the fibers, the high concentrations of calcium at the site lead to cell necrosis, which contributes to the emergence of pain.

HOW LONG DOES THE POST-WORKOUT PAIN LAST?

Post-workout soreness usually appears in a window of time very close to the physical effort. As we said before, it usually appears between 12 to 24 hours after the workout, but this is not a rule, there are people where it appears between 4 to 6 hours after exercise.

However, it tends to increase over time, reaching a peak between 24 and 48 hours after exercise. In some cases, it can persist for 3 to 5 days, but it will always depend on the profile of each person.

HOW TO RELIEVE POST-WORKOUT MUSCLE PAIN?

Attention! Do not take pain medication with the intention of curing the discomfort of training! To relieve the symptoms, bet on ice in the most painful areas, take a hot bath after using the ice (process known as hydrotherapy, which helps relax the muscles), and bet on massages to relax.

Massage is a great option because it increases the blood flow to the muscles and accelerates the removal of inflammatory chemicals, which produce the pain. You can also use a self-massaging device or apply pressure to the sore muscles with a tennis ball.

We will talk in detail about massage in this article.

QUICK TIPS TO RELIEVE POST-WORKOUT SORENESS

What to do to relieve post-workout muscle soreness? There are people who are more resistant to pain and others who can’t stand it and end up taking painkiller or anti-inflammatory medication, however this is not recommended because it affects the proper recovery of micro-injured muscle fibers, so see below what strategies are recommended to relieve post-workout muscle soreness:

• PRE-REINING FOOD: should be rich in compound chain carbohydrate to provide energy to the muscle, otherwise movement may be impaired due to increased effort for lack of sufficient energy;

• POST-INTERMINING FOOD: to promote muscle recovery, it is essential to eat foods rich in protein, because it is what causes the fibers to be regenerated; protein supplements can be used.

• ATTENTION: it is important to ingest not only protein but also other nutrients that help protein transport (vitamins) and that it be with every other meal, since the muscle continues to be regenerated in the following days.

• HYDRATION: Drink half a liter to 1 liter of water during the workout, to eliminate inflammatory toxins that can increase the chance of injuries and inflammation (tendonitis and bursitis).

• Rest: The muscle group that presents post-workout muscle soreness should be rested until it is regenerated.

COLD COMPRESSES ALSO HELP WITH POST-WORKOUT PAIN

Ice is a great ally for post-workout pain because it prevents more serious muscle damage and, at the same time, accelerates the recovery of micro-injuries.

Therefore, whenever you feel some kind of muscle pain after training, it is super important to make use of cold compresses or ice wrapped in a cloth, putting it on the sore spot for about 10 to 15 minutes, a few times a day.

MASSAGE

Besides ice, you can also invest in massages on the sore area. Just as in the first case, massages will increase blood flow to the muscles, which will decrease their inflammation and speed up the recovery of fibers ruptured during exercise.

Along with this, massages can reduce the tension that has built up in the muscle during exercise. The ideal is to first massage the regions above and below the sore area, and then to actually massage the muscle.

WHEN SHOULD I BE CONCERNED ABOUT MUSCLE PAIN?

There are two primary warning situations with sore muscles: One is when the pain persists and begins to cause significant limitations in movement. In this situation, other symptoms such as fever and change in urine may also occur. Another cause for concern is if the pain is sharp and happens during exercise. Something may be wrong, from a possible disease to the wrong execution of the workout.

In these cases, try to talk to your instructor at the gym to see if you are performing any inappropriate movements or exaggerations that favor pain. Especially in the first case, it is also important to see a doctor to understand if there is any secondary reason for the pain or if there have been more serious injuries.

These pains are common, just pay attention if the intensity, or duration, has exceeded the period of 2 to 4 days, even at rest.

Now follow our tips and train with much more safety.

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