What to do at severe muscular delayed onset muscle soreness

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It is, of course, an interesting phenomenon: the person goes to the gym to train the body and to derive from it pleasure, but in exchange feels severe and rather long-playing muscle pain. However in most cases it does not depress him at all, and, on the contrary, fills with feeling of deep satisfaction: say, it was well trained. In whether delayed onset muscle soreness after the active trainings is inevitable and how to eliminate its consequences, we also will try to understand now.

What is delayed onset muscle soreness of muscles

In muscles as a result of intense physical occupations during life each person had this pain. Especially brightly they are shown after a long pause in physical activities.

The muscular pain syndrome in the form of delayed onset muscle soreness, unlike other pains, is characterized:

time lag as, as a rule, comes not right after the trainings, and 12-20 hours later;
prolixity in time as passes too not at once, and on from one day to the whole week.

Concerning whether delayed onset muscle soreness is useful to an organism or it is harmful, experts have no unambiguous opinion.

From one party, the processes which happened in muscles lead to their strengthening, strengthening, acquisition of ability of adaptation to new loadings by them.

Learn more about what to do if muscles after the training hurt.

However frequent repetition of similar processes causes a stressful state which slows down their high-quality progress in muscles, exhausts in them reserves for establishing anabolic processes and can lead to catabolism.

So here, as well as everywhere, the moderation and ability to find balance between the useful and harmful parties of the same process is required.

Whether you know? Statistics demonstrates that most of all records at the Olympic Games were set in the second half of day. Therefore experts defined optimum time for trainings which begins at 16:00 and comes to an end at 19:00.

Why there is delayed onset muscle soreness: reasons

Long time scientists were sure that concentration in muscle tissue of a lactate of lactic acid which is intensively developed by an organism at physical activities becomes fault of appearance of delayed onset muscle soreness.

Allegedly because muscles begin to need the increased oxygen volumes, in an organism begins it not to be enough for glucose oxidation. Therefore the organism starts excess production of lactic acid which lactate leads to discomfort in muscles.

However rather recently this hypothesis was disproved.

First, because of inability to explain with it the following fact: when holding absolutely identical trainings at a small gap in time between them after the first training the delayed onset muscle soreness was much stronger, than after the second though production of lactic acid in the second case has to be similar.
Secondly, the maintenance of a lactate in muscle tissues is normalized already a maximum 40 minutes later after the end of physical exercises and cannot serve as the cause of pain in a day.

Therefore today the theory of microinjuries and gaps in muscle fibers well explains to the mechanic of emergence of a pain syndrome in muscle bulk.

It appears, it is all about miofibrilla — threadlike muscular structures of which, actually, and muscle fiber is formed. Miofibrilla, in turn, consists of sarkomer.

It will be also interesting to you to learn, than the water aerobics, swimming, yoga-Pilates, burp, shaping, a functional training is useful and also learn when it is the best of all to play sports in the morning or in the evening how to restore an organism after loadings whether it is possible to run in the winter on the street.

And so, at the unexercised person of a miofibrilla have different quantity of sarkomer therefore some of them are longer, and others — are shorter. And at intensive physical activities on muscles shorter miofibrilla do not maintain and are torn.

As a result in muscles there is a set of microinjuries which and cause subsequently a pain syndrome.

During systematic, but moderate physical exercises length miofibrill in muscle tissues is leveled, and delayed onset muscle soreness already is practically not shown.

Delayed onset muscle soreness: what should I do?

These pain muscular syndromes can be shown and next day after the physical occupations, and three days later and can last about one week.

Therefore experts developed recommendations, following which it is possible how not to allow development of severe pains, so far delayed onset muscle soreness did not come yet, and to minimize them if all of them overtook the person. The purpose of these recommendations is to eliminate consequences of microinjuries in muscles and to optimize in them metabolism processes.

Whether you know? The American association of health care came to a conclusion that the hour morning exercises to unexercised people do harm — shorter warm-up is necessary for them three times.

How to remove and facilitate delayed onset muscle soreness

For minimization of consequences of delayed onset muscle soreness and prevention of pain it is recommended to resort to warming of muscles therefore blood vessels extend, microblood circulation is optimized and metabolism becomes more active.

It successfully becomes with the help:

hot soul or bathtubs;
visits of a bath or sauna;
the massage accelerating recovery processes.

It will be interesting to you to learn what means and how to do massage of the yoni, the Tibetan massage, Ayurvedic massage, massage of a guash, Bali, visceral.

Well proved also the opposite process based on application of cold by means of compresses and a cold shower when pain is alleviated as well as during applying of ice to a bruise.

Victims of micromuscle injuries need active intake of oxygen therefore the aerobic exercises providing with oxygen blood and allowing to get this blood access to all muscle tissues in an organism are extremely important.

It can be done with the help:

walks in the fresh air;
respiratory gymnastics;
easy physical exercises in the fresh air which already through a quarter of hour considerably appease muscle pain.

Very important when the organism will be subjected to painful, stressful influence of delayed onset muscle soreness, replenishment by its substances promoting restoration of fabrics.

It concerns, first of all:

vitamin A,
vitamin C;
vitamin E;
the products helping removal from an organism of toxins;
the ginger tea having anti-inflammatory effect.

It is important! To avoid dehydration of an organism and delay in it the regenerating processes, it is necessary to drink during the training as often as possible, but in small amounts water. It will allow to alleviate pain from delayed onset muscle soreness and to accelerate process of restoration of an organism.

Whether it is possible to remove in general

All are subject to delayed onset muscle soreness — and the unexercised beginners who applied to themselves physical activities without any preparation and the experienced athletes who decided to try on themselves influence of loadings which much more exceed those which they had earlier.

And here to eliminate the come delayed onset muscle soreness symptoms quickly and it is completely almost impossible. It is possible to soften its course only.

But there is an opportunity to avoid emergence of this phenomenon. In the form of prevention of delayed onset muscle soreness the experts recommend to arrange surely before sports activities warm-up, and after each exercise to do a hitch, that is to bring to the normal state the breath, pulse and arterial blood pressure.

Remedies and ointments

Delayed onset muscle soreness is such problem in a human body which, as a rule, passes by itself. A question only in terms of this process.

But for those who want to accelerate it there are medicamentous medicines in a look:

the warming ointments of Diclofenac, Fastum-gelya and Voltaren-gelya which represent the nonsteroid resolvents promoting restoration of fabrics;
aspirin, the naproksena of sodium, an ibuprofen which are sedatives, but, unlike ointments, in an organism do not take part in the regenerating process.

Whether it is possible to be engaged at delayed onset muscle soreness

Muscle pain does not stimulate at all desire to play physical education and sports. However experts do not recommend to stop sharply physical activities and advise to continue studies, preserving affected muscles and loading healthy.

Important! The longer the person because of delayed onset muscle soreness refuses physical occupations, the delayed onset muscle soreness will prove at their renewal stronger.

It is possible to return to full-fledged trainings for the fourth or fifth day after approach of delayed onset muscle soreness. However it is not necessary to repeat former mistakes and to start serious physical exercises without warm-up, and exercises should not be too intense.

Having gained bitter experience of severe delayed onset muscle soreness, it is necessary to try to find that golden mean which will allow at sufficient load of muscles not to put to them at the same time though micro, but injuries.

Delayed onset muscle soreness — the inevitable satellite of any forced physical activities which can become not such an inevitable problem at observance of elementary rules of performance of physical exercises and when finding balance between necessary physical activities and superfluous.