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Video: Is It Possible To Play Sports If Muscles Hurt After Training
Is it possible to play sports if muscles hurt after training
Muscle pain after exercise is known to everyone who started playing sports after a long break, changed the program or type of physical activity. This pain is called "dyspnoea". Previously, it was believed that its cause was muscle acidification, but scientists soon refuted this assumption. What causes dizziness and is it possible to play sports if muscle pain persists?
What is muscle pain?
Sports-related muscle pain is of three types: traumatic, burning sensation during exercise, and delayed muscle pain (soreness).
Traumatic pain is acute and occurs during or after exercise. It is usually described with the words "pulled a muscle", "stretched the ligaments." With such pain, it is necessary to urgently complete the lesson, relieve the pain syndrome, give yourself a complete rest from training and, if necessary, consult a doctor.
A burning sensation occurs during exercise due to the accumulation of lactic acid in the muscles, the concentration of which increases with each muscle contraction. For example, you perform biceps curls, you feel a burning sensation in the muscles (calorizer). By the end of the approach, it reaches its peak. Having finished the approach, you rest, and the burning sensation passes. This pain is a natural reaction of the body.
Dyspnoea is a pain syndrome that occurs the day after training. During sports, myofibrils break in the muscle fiber - the cells become inflamed and retain water. Water presses on the nerve endings and causes pain. To heal microtraumas, the body produces hormones and actively synthesizes protein. With each subsequent workout, the pain dulls, and the muscles get stronger.
Can you train with DOMS?
Whether or not to deal with muscle pain depends on the intensity of the pain. Training is not recommended for severe muscle soreness. Firstly, sports should lead to progress, and not to pain and fatigue, and secondly, if not recovered muscles are given another portion of excessive load, this will lead to overtraining or even to the death of muscle fibers. It is necessary to find a middle ground between the need to receive microtraumas for further growth and normal health.
Use a 10-point scale to assess your fitness to workout, where 0 is you feel no pain and 10 is your maximum intensity of muscle soreness. If it hurts a little - by 3-4 points, then it's good - go to train. If it hurts more - by 5-6 points, it's also good, you can go to training (calorizator). And if you rate the pain by 7 points or more, then take a rest or change the type of physical activity. You can give a load to muscles that do not hurt or do cardio. It is absolutely impossible to repeat the previous workout and load the damaged muscles.
Disease is the case when too strong sensations and their complete absence is bad, and moderate sensations are good. After 2-3 weeks, you will adapt to the loads, increase the level of fitness and instead of strong muscle tension, only a pleasant heaviness remains.
Ways to Reduce Muscle Pain
There are ways to reduce intense post-workout pain. Various warming procedures will help to cope with dyspnea:
Warm bath with sea salt;
- Warm shower;
- Massage and self-massage.
From physical activity, the intensity of muscle pain is reduced by:
Having a warm-up before training and stretching at the end;
- Light stretching on a day off from sports;
- Moderate intensity cardio.
All of the above methods are aimed at increasing blood circulation in the muscles, which helps to recover better.
All people have different adaptations. Trainees recover faster than beginners and are less likely to feel soreness. A person who trains a muscle group twice a week is less likely to experience delayed pain than someone who exercises a muscle group once a week. Pain does not always lead to growth, and in some cases it even interferes with recovery.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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