Muscle pain after a workout - how to deal with it
Regardless of the exercise performed, the muscles are burdened as we train. Although aerobic exercises like jogging place a heavy burden on the lower limbs, resistance training naturally includes directly loading particular muscles.
Since repairing these structures makes us stronger, it is a positive thing that this stress causes micro-ruptures in the muscle fibers. However, this can only be done through efficient recuperation.
All muscle contractions have the potential to create micro-ruptures, but eccentric activity, in which the muscle extends while under tension, causes the most harm to the muscle fibers (think of when you sit in a squat position with a heavy weight on your shoulders, quadriceps and glutes are the ones subjected to eccentric exercise here).
The increase in the level of destruction at the level of muscle fibers is associated with new exercises since the muscles are not accommodated with the respective weight or amplitude of movement.
Increasing the level of muscle fiber destruction eventually leads to an increase in inflammation and cellular fluid. Although this is the answer we seek because it ultimately leads to adaptation, it also leads to pain. The handling of this response and pain influences the prevention of muscle pain after training.
Muscle pains tend to get worse before they get better, especially if the muscle has been subjected to an eccentric exercise with heavy weights. The pain sensation usually improves after 24-48 hours (after occurrence). However, they can last even longer, especially if new exercises are performed, where pain can last up to a week.
How can you avoid or reduce muscle pain after exercise?
If you are not an expert in this field, you will most likely experience muscle pain on a regular basis. It is impossible to avoid pain due to the physiological processes that occur, but we can try to do everything possible in this regard by following the tips below:
Make a minor effort to avoid muscle pain
Instead of remaining sedentary after your workout and experiencing pain, try some light movement, such as going for a walk. This light exercise can help you by increasing blood flow in the affected muscles, which helps to produce synovial fluid in the joints and reduces cell loss by increasing circulation. Light physical activity can help you by relieving pain and increasing blood flow, which can help with muscle recovery after exercise.
Recent research has concluded that stretching has significant effects on muscle fever experienced after training. However, stretching can have different effects on different people, so if you feel like your muscle fever has gone away after a few minutes of stretching, go ahead! Finally, it is very likely to assist you with limited mobility!
Approaching workouts with greater ease
A lighter approach to training entails continuing to exercise, even in the presence of muscle fever, but adjusting the intensity of the effort. This fact will assist the body in using its resources for recovery.
Get enough rest
Sleep is extremely important in recovery and adaptation following training. Sleep is the best time for your body to recover, so make sure you give it enough restful sleep to recover properly.
Avoid analgesics and anti-inflammatory medications
As previously stated, inflammation is part of the healing process, so we want it to happen. Anti-inflammatory drugs reduce pain by blocking inflammation, but they also stop the inflammatory response after exercise, preventing muscle recovery.
Getting the body ready for exercise
Proper exercise training of the body will increase blood flow to the muscles being trained, assisting in the removal of waste from cell damage and increasing the number of nutrients delivered to the muscles. Increasing muscle and joint temperature can improve mobility and pain relief while also preparing the body for exercise and lowering the risk of injury.
Biofeedback is another method for dealing with the pain you experience after working out. Our Quantum Biofeedback devices NUCLEUS and Ed-x can guide your body to more optimal states, assisting you in dealing with pain. It works by monitoring physiological changes caused by stress and emotions and feeding this data back in real-time.
Muscle tension can be easily measured using an electrical correlate known as electromyography, or EMG. EMG is merely a type of voltage. The signal is sent by the nerves that control the muscles; the more nerves that fire, the higher the voltage and the stronger the muscle contraction.
EMG biofeedback can be a valuable tool in optimizing breathing training.
Stress and anxiety have an effect on breathing because we tend to fill the lungs completely and then not fully expel the air. As a result, shallow, rapid breathing occurs in the upper chest. It is more likely that you will over breathe or hyperventilate. This occurs because the diaphragm, the main breathing muscle, tenses and then does not fully relax. This is a form of defensive posture. It can happen even with minor stress and can become a habit, especially if the stress is persistent.
When we use the wrists placement, we can see this type of chest breathing in the EMG signal – the shoulders are lifting the chest up and down.
Relaxed, optimal breathing involves letting all of the air out – there is no need to hold any back. This occurs when the breathing muscles, most notably the diaphragm, but also the shoulders and upper chest, completely relax. You can easily accomplish this with our devices NUCLEUS and ED-X.
Muscle fever cannot be ruled out because it is part of the physiological processes that occur after training, particularly with an intense or new exercise. Using the tips in this article can help you reduce the sensation of muscle fever and focus on maximizing your recovery efficiency, allowing you to adapt to the effort.