Usually, it happens muscle pain When doing physical activity or starting a new exercise program, or even due to the intensity of regular exercise. and about Causes of muscle pain after exercise “Madam.Net” reviews it as follows:
Causes of muscle pain after exercise
Any muscle pain you feel 24 to 72 hours after exercise is called “delayed muscle soreness,” or DOMS, according to the American College of Sports Medicine (ACMS). This pain appears after doing this exercise New or intense that the body is not used to. A 2003 study in Sports Medicine found this to be true for professionals and beginners alike.
- Muscle stiffness decreases range of motion and muscle strength, occurs 24-48 hours after trying activities or increasing the intensity of exercise, and is a sign that your muscles are adjusting to new loads.
- Resistance training causes tiny tears to muscle fibers, which leads to increased blood flow and inflammation in the area, resulting in mild swelling, and stimulation of pain receptors in muscle tissue, making it more sensitive to movement. Muscle soreness that appears a day or two after exercising can affect anyone, but it is temporary. Muscles quickly rebuild themselves, grow stronger and able to withstand heavy weights, regardless of your fitness level.
- Delayed muscle pain usually lasts 3 to 5 days and ranges from mild to severe. This type of muscle pain should not be confused with any type of pain you may feel during exercise, such as sudden, sharp pain, pain from a muscle strain or sprain.
- Muscle spasms cause microscopic tears along nearby muscles and connective tissue, according to the American College of Sports Medicine ACMS. This pain is a side effect of the muscle repair process.
- Once the muscle is damaged, inflammation occurs and electrolytes, such as calcium, begin to build up. The immune system also intervenes, according to a 2016 study in Frontiers in Physiology, sending immune cells called T-cells to infiltrate sites of damage to stimulate healing.
- As for the talk that the accumulation of lactic acid that is produced during exercise causes muscle pain (DOMS), a 1983 study published in the Journal of Physician and Sports Medicine showed that after about 45 minutes of exercise, lactic acid levels were not high in subjects For the study, despite their feeling of muscle pain, which denies the responsibility of lactic acid for feeling this pain.
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How to deal with muscle soreness after exercise
The best thing to do is some light exercise, such as light cardio, stretching, or yoga It helps blood flow and relax stiff muscles.
It is also recommended to introduce new exercises over the course of one to two weeks to give the body time to adapt. It is best to vary your exercise routine, for example: if you do leg exercises on the first day, work your arms and torso the next day to give each muscle group time to recover.
It is also recommended to warm up for a longer period before resistance training, and take a bath with Epsom salt made of magnesium, which helps relax muscles and improve blood circulation.
Make sure to drink plenty of water and follow balanced diet Full of fruits and vegetables. Leafy greens and bananas are ideal options.
Muscle pain generally does not require medical intervention, but there are things that may relieve symptoms, including:
- Eternity to rest.
- Apply ice packs.
- Take some painkillers.
- Undergo massage sessions.
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How do I avoid muscle pain after exercise?
One of the best ways to avoid muscle soreness after exercise is to gently and gradually start any new activity program to allow the muscles to adapt to the new movements and thus reduce pain.
It should be noted that pain that lasts longer than three days, or pain is so severe that it prevents you from raising a limb, or you have severe swelling, redness or cramping, or if your urine turns dark, may indicate a more serious type of injury Muscles that can lead to kidney damage. Then, it is recommended to visit a specialist.
Note: If you suffer from a certain disease or take certain medications, it is recommended that you consult your doctor before doing some exercise.
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