Today we will discuss a bit about muscle soreness. What it is, how it comes about, the myths and the realities.
Muscle soreness is probably the most debated topic in sports with or without weights. It manifests as a burning sensation, tightening pain and more or less unpleasant as soon as you move them the next morning.
Let’s try to reach the objective here.
Muscle soreness is, as I said, the feeling of pain that occurs after about 8 hours of forcing your muscles to the limit. Until recently, studies of fitness have claimed that muscle soreness occurs due to an accumulation of lactic acid in the muscles during exercise. The latest study has come to refute this.
The main reason for developing muscle soreness according to recent studies is that lactic acid is washed out at a rate of over 90% in the first hour of training. Also regarded as a valid explanation, is the appearance of microcellular muscle tears. This micro-trauma and oxidative stress are caused by free radicals produced during exercise effects on the muscle and connective tissue. Thus, once the nerve receptors have recovered there is a feeling of pain or muscle soreness. It occurs around 8 hours after the exercise, with the pain at its peak somewhere between 1 to 3 days and disappears completely after about 5 to 7 days, depending on rest and exercise intensity.
How do we train with muscle soreness? There are also some controversial theories such as “habit cures habit” that is partially true. In no way should you complete the next workout with immense power, especially when the muscles have been affected by muscle fever. Choose a workout to work other muscle groups, or complete a circuit-type training with less intensity on the affected muscle groups.
Muscle soreness is a gauge of the effectiveness of training. In general, you can use muscle soreness as an indicator of the effectiveness of training, but nothing is set in stone. It is not necessary to reach to the level of muscle soreness in order for an exercise to be effective. This is a genetic predisposition and pain tolerance of each individual. Overall, intense muscle soreness may be an indicative of a physically powerful workout too great for the muscle groups and a lack of muscle soreness may be evidence of a not so effective workout. Slight muscle soreness means a good workout. Again, these rules are not set in stone. Strength, appearance or absence of muscle fever varies from person to person.
How do you prevent muscle soreness or make it go away more rapidly?
The cure for muscle soreness is relatively simple. If you gradually increase the strength and endurance of your muscles and you stretch and warm up properly before the activity you will be engaging in, they will not get as sore and a cooling down session / stretching after training is just as important. Adding a good ratio of carbohydrates and protein, eating correctly and getting a good night’s sleep will help to rebuild those muscles after training.
Taking nutritional supplements and antioxidants in the diet is also a good measure. To speed up the passage of fever, besides a good diet and exercising properly is to have the sore muscles massaged followed by a warm bath in sea salt. Inflammatory pills or other medication is contraindicated except for aspirin.