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After a workout your muscles get sore — why and what to do

7 min read

The end of each workout brings not only satisfaction, but also muscle pain. It is completely different. Can be felt as a pleasant fatigue, and aching pain, which does not allow muscle tissue to fully contract. To understand why this is happening, you need to read in detail how the loads act on the muscles. Thanks to understand the origin of the pain after a workout, you can minimize and mute it is not always a pleasant feeling.

Most often the pain is strong feelings are beginners and athletes after a long pause in training or change from one program to another. Not to suffer from aching pain every wish, but to avoid the consequences is possible only when there is a clear idea of why the pain occurs at all.

The contents

  • Why after workout sore muscles
  • Types of muscle pain
    • Moderate post-workout
    • Lagging
    • Pain caused by injury
  • Muscles ache after a workout is a bad or good sign?
  • How to prevent pain after workout
  • How to reduce pain after a workout
  • Summing up

Why after workout sore muscles

Pain is a reflection of the process in which muscular structures are destroyed. According to a study conducted by Steliga and Morozov, exercise shifts the myofibrils of muscle fibers, mitochondria disintegrate, which causes the raising of the level of leukocytes in the blood. Similar condition happens in cases of injuries, inflammations, infections.

As a result of destruction fibers of muscle tissue are formed by the protein fragments of molecules and cells that digest damaged tissue, which are called phagocytes and lysosomes are activated. They secrete products that cause pain. The muscle fibers are destroyed and form satellites, which are the cells that trigger production of protein tissues.

There is another fact that is not in doubt, namely, that painful feeling when doing bodybuilding are felt particularly acutely only after the first workout, and then when they become a regular, almost not felt. If you made a long pause in the classroom, then they reappear.

When training is completed, the body accelerates production of protein, which leads to the accumulation of creatine phosphate in muscle cells, increasing the level and activation of glycolytic enzymes. This process becomes much more efficient with time, and therefore oxidation, which is a source of energy for muscle contractions. The amount of training is the reason that the depletion of the power source energy to the muscles becomes virtually impossible.

Thanks to regular workouts, increases the energy potential of the muscles, and, consequently, health. On the other hand, a decrease in the applied stress and the impact of the training. The reverse reaction is that the adaptation of the muscles slows down. This phenomenon is called training plateau, when to make a breakthrough you need to change the load and the factors of training, modifying the splits, time for rest between sets, perform exercises using super sets, drops and so on.

Types of muscle pain

There are several types of pain that occur after every workout.

Moderate post-workout

Starting to feel muscles the next morning after you perform strength training. The muscles become stringy, cotton, swollen and filled when there are some action by involved in training groups of muscles. A pleasant feeling of tiredness and the almost imperceptible pain, which increases when muscles are stretched or contracted.

The pain continues for several days. This is an indication that muscle tissues appeared microtrauma and starts the recovery process accompanied by the formation of new structures.


Appears within two or three days after the workout. If the muscles are stretched or shortened, it becomes strong. It often occurs after changes in the training program, the long break from school, as well as beginners.

Strong and persistent aching pain is an indication that the load is too excessive, weight is taken too large. To increase workloads gradually. It allows your joints, muscles, ligaments, Central nervous system strengthened and used.

When following up of the training the muscles have not had time to fully recover, that is, continue to sick, there should be a restorative activity. Don’t have to change exercises, but the weights reduce by half, by 50 percent. If you do sets of 15-20 repetitions of each, then damaged the muscle will get a large amount of blood, thereby improving circulation and supplying nutrients that promote restoration processes.

Pain caused by injury

Sometimes chilling and sharp, advancing as the next day, and after school. It does not allow to do any exercise because of pain is quite strong. Injuries usually happen when weight take the ultimate and the workout are paying the least amount of time.

The soreness of the ligaments or joints is not normal. Therefore, it is recommended to fully stop doing the exercise until you can find out the exact reason why we feel pain. It may be that the injury is not cured until the end, technique is wrong, the simulator is configured under personal anthropometric parameters, and so on.

Another kind of post-workout muscle pain is the occurrence of burning when making the final repetitions in various exercises. It is the oxidation of muscle tissue lactic acid. It fills the muscle cells and does not allow the nerve impulse to pass, which causes a burning sensation.

This feeling is absolutely normal, is a reaction of the body, which protects it from overload. Waste products of lactic acid are excreted in about 20 or maximum 30 minutes after the end of the training.

Training objectives often lead to the need to engage in to a burning sensation, that is, remedial, slow, direct muscle groups.

Muscles ache after a workout is a bad or good sign?

Muscle pain is not necessarily sign of muscle mass gain, but they confirm that the implementation of the training destroyed in muscle structure and formed of microscopic injury, and thus begins the healing process and the formation of new structural tissues.

The success of training is not measured by the pain. The absence of this feeling does not mean that the training was ineffective. Contreras and Schonfield — American researchers of the process — say that the testing of post-workout pain is not always a sign that the muscles grow.

The main purpose of each of the training should be, not the receipt of pain and the progression of the resulting loads. On the impact of employment shows no pain, and an increase in girth and muscle volume, as well as a comparison build to the start of classes and after workouts.

How to prevent pain after workout

Completely not feel muscular pain is almost impossible. When being trained increases, it becomes less pronounced. There are several important factors that enable you effectively to do, but to feel extremely pleasant, but not aching or breaking pain:

  • The load should progress. Thus, weekly add only a small amount of weight to weights. If you do a bench press with a barbell, the best addition will be from 2.5 to 5 kg every week. After weight gain should be to master technique, to maintain a set number of sets and approaches, and then proceed to adding weights.
  • Technique you need to master in perfection. You can ask your coach or someone knowledgeable. If this is not possible, you can always find information on how to do this or that exercise.
  • Be sure to do the workout. It is an integral part of the start of training includes the full range of movements for the whole body, as well as preparations for the upcoming training. If you do bench press, then perform 2 to 3 warm-up sets with small weights and small number of iterations. This will ensure a rush of blood to the muscles and establish a connection with the nervous system.
  • Not to train tired. Large amounts of work, lack of sleep, poor mood and the inability to eat well during the day — this is a powerful reason to abandon the training in order not to expose your body under additional stress.
  • To observe the drinking regime. The lesson you need to drink at least a liter of water. Daily rate of fluid intake is equal to 0,04-0,05*own weight. Due to the water, the blood thickens, accelerating the delivery of oxygen and nutrients, improves the passage to the muscle tissue nerve impulses.
  • Try to sleep well. It is best to take sleep at least 8 hours.
  • How to reduce pain after a workout

    To reduce pain, it is necessary to resort to the following ways:

    • Massage. It allows you to disperse the blood through the body, to ensure the flow of nutrients to necessary areas.
    • Restoring occupation. Such training involves the use of 50% of normal working weights with 15-20 repetitions per set that gives the flow of blood to the muscles. They get nutrients and recover faster. The meaning of such classes is not only to reduce pain but also to repeat the move, honing his skills.
    • Hitch. Due to the stretching of the muscles, increases blood flow, which improves and accelerates the process of withdrawal of damaged cells, and therefore reduces pain.
    • Nutrition. The diet should contain a lot of protein, the amount of which ranges from 2 to 2.5 g per 1 kg of your weight. To prevent catabolism, to simple amino acids, BCAA’s should be taken. This also applies to glutamine, which also strengthens the immune system, which helps to speed up full recovery. Taking creatine allows you to increase the endurance and power of muscle tissue by increasing the concentration of creatine phosphate.
    • A good rest. If there is pain preventing to do, you should take a break for 2-5 days. This will allow you to fully recover and start training.

    In addition to these methods, you can resort to tempering, visiting the baths, saunas, applying warming ointments and so on. These methods improve blood circulation in the damaged structures and allows the muscle to recover faster.

    Summing up

    Painful sensations after training — a sure sign that the muscles are sore, and, therefore, were obtained microtrauma, which are testimony to the fact that classes were successful. Most importantly, be able to distinguish between good and bad pain. Fear it should not, but to rest and recover the muscles to give a must. Otherwise, any positive result from the training will not.

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