Why do muscles ache after physical exertion? How to avoid muscle pain after physical exertion?

The newcomer comes after training with a sense of happiness, connected with the beginning of a new life in a beautiful and tightened body. He feels satisfaction from the work done and wants to return to the gym tomorrow, falling asleep with these thoughts.

But everything changes when a novice athlete wakes up and feels a strong pain in the muscles trained on the eve. Why muscles ache after physical exertion - this and other issues will be devoted to the article.

Causes of muscle pain

To determine why muscles ache, it is necessary to dig down the causes of the pain, which can be several. Imagine the main of them:

• Tear, muscle tear.
• Damage to the joint, connective tissue.
• Serious for the current level of training microtrauma.
• Impact of lactic acid.

The first option is a sharp muscle pain during and immediately after exercise.

The second option is the same, noting that, for a number of reasons, you can take pain in the joint for muscle pain. This point also gives an answer to the question of why muscles ache after running. The fact is that during running exercises, not only the muscles of the legs, but also the joints, which can also ache, are stressed.

The third and fourth causes of muscle pain are synonyms of its kind. Where serious micro-trauma, there is also lactic acid. Muscle pain some time after the end of training (most often manifested the next morning) is a clear sign of the impact of excessive microtrauma and lactic acid.

Many people are interested in the question of why muscles ache a day after training. This is due to the fact that accumulation in the muscle fibers of lactic acid occurs gradually. And when it reaches its highest concentration, a person experiences pain.

How to get rid of muscle pain

More often than not, beginners do absolutely nothing to prevent the onset of pain in the muscles the next day. As a result, the next morning, even getting up from bed becomes a time-consuming task and the question arises as to why muscles ache after physical exertion and what to do with pain.

This can be avoided by performing some activities immediately after training:

1. Stretching. To partially "drive" lactic acid, you can try to stretch right after class. It is worth devoting 5-10 minutes of warm-up to the next day feel like a full-fledged person.
2. No rest! Immediately after training, in no case can you rest. If the classes take place in the gym, then you need to walk for at least 20-30 minutes before you get into the car (minibus, bus) and go home. You can also run as an extra warm-up or remember your childhood by jogging five minutes on the rope. If training takes place at home, the best way is to arrange a short walk immediately after classes. The body in the morning will say thank you for these half an hour in the fresh air.
3. A hot bath is a way to relax, getting rid of lactic acid. This bath is often advised to use the next day after training, when the physical condition is already deplorable. But it is better to warn than to cure. And more often, when it comes to the first workouts, the body itself asks for relaxation, and a hot bath is the best way to do it. An hour spent in a hot bath or bath will help ease muscle pain, and also prevent morbidity in the morning.

The next day…

Well, if the condition is already running and in the morning the question arises, why muscles ache after training, what to do, then try the following:

• First you need to take a hot bath.
• Then repeat yesterday's training in an easy mode, despite the present muscle pain. If the muscles do not stretch now, then they can get sick for a week. Yes, it will be painful at first, but after the training it will feel relief, and the worried symptom will take place two or three days later, and not in a week, as it happens, if nothing is done next morning after class.
• Good help for pain relief massage and special cream.

Next time it is advisable to do exercises in a gentle mode, so as not to tear the muscle tissue again. The number of such facilitated occupations is determined on the basis of the athlete's physical condition.

The main thing - do not be afraid of pain and do not overdo it.

Muscle pain is a natural phenomenon for the first training. Most likely, doing stretching, taking a bath and walking around the gym immediately after training, the athlete will still feel some soreness the next morning. And it's not about lactic acid, which can be quickly safely disposed of, but in microtraumas of muscles that are too serious for an untrained body. Do not be afraid of this. Muscle pain, caused by micro-trauma, will go away without causing any harm to the body.

But to answer the question, why muscles ache after physical exertion, it is necessary to remember still about what. In order to avoid the symptom of overtraining, you do not need to be too zealous at the first lessons. It is necessary to give the body to get used to physical exertion, to work on the technique of exercises instead of storming the desired result. This tip will help get rid of quickly or not experience any pain in the muscles after the first training.

And it does not matter where the classes take place: at home or in the gym. For a body that has not experienced any significant loads for a long time, training is a serious test. That's why muscles ache after physical exertion. You need to finish the exercises before you feel that there is no more strength for training.

At first, it is better not to train than to overtrain. You need to remember this.

When you need to sound an alarm

You need to start worrying in such cases:

• It is impossible to move any part of the body.
• The part of the body that has been trained is swollen.
• Muscle pain does not subside for more than a week.

In other cases it is a question of banal lactic acid and about overtraining, which will not cause any harm.

If, however, there is some concern about the physical condition, then do not postpone the visit to a traumatologist or sports doctor. Specialists after a thorough examination will give the necessary advice and advice.

Muscle pain with regular training

All that was mentioned above, is dedicated to beginners. And this is not surprising, because those who practice less than three months, most often suffer from muscle pain. And for them, the question of why muscles ache after loading is particularly relevant.

It is believed that the body of a person, engaged in years, gets used to the stresses, as a result of which serious muscle pain is impossible. Learned about this, men and girls, training for several years, begin to sound the alarm. But do not do this. People who regularly subject their bodies to physical exertion can also have muscle aches. Unusual or excessive load - these are two factors that can cause muscle pain, even with a long training experience. The recommendations are the same: if the pain gradually subsides, there is no reason to worry. Otherwise, a doctor's consultation is shown.