There is something oddly satisfying about being so painful in the days after sweating well that you have trouble getting in and out of chairs. It sounds like a physical confirmation that you have overwritten your workout (go ahead!) And that you will reap soon. all advantages.
But your trembling quadriceps probably ask you a few questions – for example, why do muscles get sore, exactly? And is it not always a good thing?
Usually, muscle pain is a perfectly correct (and even desirable) result of exercisesays strength coach and sports coach Austin Martinez, CSCS, director of education for StretchLab.
So whether you return to your routine after a while outside the gym or have recently discovered a new obsession with Pilates classes, consider your sore muscles as a normal part of the process.
The next time you find it too hard to get up from the trainer, here is everything you need to know about what’s going on inside your muscles and what it means for your fitness routine.
Why your muscles get sore after your workout
Although you cannot feel painful during exercise, the process that leads to sensation begins while you are still sweating.
“When stress or a load is exerted on the muscle, it causes” micro-tears “inside,” explains Martinez. (Fitness professionals sometimes call them “micro-trauma”, just for info.)
In response, the body triggers an inflammatory process so that it can adapt and turn into a stronger version of itself (and more specifically of the muscle you just highlighted), explains Martinez.
Inflammatory markers (like white blood cells, red blood cells and cytokines), as well as lactic acid, help all of your muscle tissue to repair itself, so that it builds up in your muscles just worked within hours and the days after strenuous exercise.
The result of this muscle damage and this inflammatory repair process? You feel sore, said Martinez.
I know what you think: But isn’t inflammation bad? Not in this case! “Iinflammation is an absolute necessity to ensure proper recovery and reshaping of muscle tissueExplains Martinez.
Fun fact: How? ‘Or’ What the pain you feel depends on several factors.
Now that you know what’s going on in your body that hurts you after a workout, you’re probably wondering why you feel 100% good after exercising sometimes and everything, but unable to bend over to tie your shoes after the others.
Ultimately, the pain you experience after training depends on the amount of muscle micro-trauma caused by your sweating session. And the amount of micro-trauma caused by sweating depends on a few things.
1. How Novice You Are
If you have been exercising for years, you are less likely to become very sore than someone who has just started a routine or resumed exercise after some free time.
“People who have developed a tolerance for exercise are generally less sore after training than those who have just started,” says Martinez. Over time, your body adapts to the exercise stimulus, so it experiences less micro-trauma and requires less of this restorative response.
2. How often do you train
The more you train often, the less the chance for muscles to fully recover and repair between sessions, and the more likely you are to experience muscle pain afterward.
Need a day off from your usual workout routine? Try this abs quickie session and call it a day.
“Those who train most often are more likely to experience pain due to the frequency of the stimulus,” says Martinez. This is especially true if you train a particular muscle group (like your legs, for example) several times a week.
3. The type of training you do
Not surprisingly, the intensity and familiarity of the workout you do also influences the pain you feel. If you suddenly double the number of squats you do and Significantly increasing the weight you use, increasing the stimulus will likely leave you with more sore muscles than your regular leg training.
So, is having sore muscles a good sign?
Yes, you can continue and see your sore muscles as a sign that your workout has done the job.
“Training pain is usually a productive thing,” says Martinez. “The pain indicates that your muscles have been tested and are adjusting.” As long as you give your muscles the rest and nutrition they need to recover, pain is only one step in the process of getting fitter and stronger.
However, muscle pain should generally not last too long.
Key information here, guys: no matter how new you are in the exercise or how intense the workout you are doing, the pain should usually appear (and go away) within a certain period of time.
In most cases, the painful sensation you experience as a result of the inflammatory process in your muscles takes about 24 to 48 hours after your workt, says Martinez. This is why post-workout pain is often called “delayed onset muscle pain (DOMS)”.
“Although the inflammatory process takes place almost instantly, the physical effects and pain do not appear for a day or two,” he said.
From there, muscle pain usually lasts up to four days while your muscles make the necessary repairs, says Martinez.
If your pain persists for more than four days, consult an expert (such as a physiotherapist or certified sports trainer). Excessive (or chronic) muscle pain can indicate that you are overtraining or exerting more stress on your body than it can adapt to, which can lead to muscle breakdown, says Martinez.
At the end of the line: Exercise puts stress on muscle tissue, which then undergoes a repair process that causes muscle pain. This pain usually indicates that the body is reacting and adjusting to a workout – two good signs that you are gaining! Just make sure you give your body enough time to recover.