What Are Sore Muscles Pains?
We all know this feeling of pains of sore muscles . A few hours after you finished your workout, you start to feel pain when you move your body and activate your muscles that worked hard in your last training. The pain usually lasts up to a few days after the workout.
What Are Late Muscles Pains?
The sore muscle’s pains are sometimes called late muscle pains. It allows to differentiate between the pains that happen during exercise and the pains that occur a few hours after you finished your workout.
What Are The Reasons For Sore Muscles?
When you work hard in your training, you can damage the muscles and connective tissues surrounding them. Microscopic and tiny tears are formed in the muscle fibers and connective tissues such as ligaments and tendons — those tears cause local inflammation and a slight rise in muscle temperature. The body responses to this inflammation, and the recovery and reconstruction process of the damaged tissues is started and can last up to a few days. All of these cause the familiar feeling of pain.
While it may sound frightening, you should know that this is your body’s natural response to the effort. This response is an integral part of the adaptation processes to training. In other words, It allows you to improve the resistance of your muscles and their strength.
What Determine The Pain Intensity?
The training’s intensity, the effort on your muscles during the workout, the exercising duration, and the type of activities you do determine the pain intensity.
The greater the intensity of the exercises and the longer the training, the more sore the muscles will be.
Furthermore, exercises that include eccentric contractions will probably cause more severe late muscle pain. Eccentric contractions are actions where the muscle is lengthened at the same time it is contracted.
Therefore, descending stairs, running downhill, squats, deadlifts, or any activity that stops the fall of something, cause more severe muscle pain. In other words, if the resistance of the muscles is in the descent, the activity includes eccentric contractions and may cause your muscles to be more sore.
How To Prevent The Pain Of Sore Muscles?
As a rule of thumb, you should avoid sharp changes in workout intensity and follow the effort bar that suits you.
What does this rule mean? When you are starting to work out, you should do short workouts. Furthermore, You should also work with low weights at low intensity. In other words, do not start demanding and long training on the first week. In the following weeks, you can gradually increase the intensity and volume of the activity.
Besides following the effort bar, you should prepare for the workout. Before starting the demanding activity, warm up, raise your muscles’ temperature and your joints’ temperature, and perform mobility drills
How To Relieve Sore Muscles Pains?
Without any special care, the muscle’s pain pass alone. That is, the pain will go away on its own within two or three days without any action from your side. It will help if you avoid activities that may aggravate the pain. Do not strain your muscles too much while you feel muscle pain.
To it relieve muscle pain, you can do light aerobic training or low-resistance exercises. These exercises cause your blood to flow to the painful areas, assist in the recovery process, and relieve pain.
You can also gently massage your sore muscles, lightly stretch them, or applying creams designed for muscle pain.