why do your muscles get sore after you work out
"When muscle temperature is increased,
flow increases, bringing fresh oxygen and healing to the injured site," he says. "This increased flow also helps to wash away the chemical irritants responsible for pain. " While sore, don't expect to set personal records. Most likely, during a bout of DOMS, your exercise potential will be out of reach, says Draper. Delayed onset muscle soreness usually affects only the body parts that were worked, so perhaps you can work other muscle groups while letting the fatigued ones recover. In a nutshell, don't beat yourself up. Just take it easy. "Since there's a loss in muscle strength, athletic performance won't be at peak levels for a few days," says Torgan, "so it's best to plan a few days of easy exercise to prevent further muscle damage and reduce the likelihood of injury. " It's also a process of muscle conditioning. Torgan says delayed onset muscle soreness also has a "repeated bouts" effect. "If someone does an activity, they will be inoculated for a few weeks to a few months -- the next time they do the activity, there will be less muscle tissue damage, less soreness, and a faster strength recovery. " This is why athletes often cross-train and vary their routines to continue to challenge and develop their muscle strength.
It is important to distinguish the difference between moderate muscle soreness induced by exercise and muscle overuse or injury. "If soreness prevents you from performing daily activities associated with living and work, then that is too much soreness," Draper says. "It can psychologically deter someone from continuing a workout program. " Both Draper and Torgan stress that soreness is not necessary to see improvements. "There are all kinds of different little roads that your muscles can take to get stronger," says Torgan. Regardless of whether you're sore, there are still improvements occurring in your muscles during exercise. However, moderate might go a long way to keeping someone on the path to fitness. "Soreness can serve as encouragement in a workout program because people like immediate results. Muscle doesn't visibly [grow] overnight; nor does your time in the mile drop from eight to six minutes," says Draper. "So something like soreness can give people encouragement that they are in fact working the muscle. " В 2003 WebMD, Inc.
All rights reserved. When is it more serious? DOMS is painful, and can really wreck havoc on your daily activities. But you should still be able to do things, albeit a little more slowly. However, if you literally canБt straighten your arm a few days after a round of bicep curls, it's probably time to call the doctor. Brickner says that this is a sign of rhabdomyolysis, a severe injury to the muscles from an excessive workout. Extreme exercise can actually cause cell death of the muscles themselves. When the cells die, they release toxins into the bloodstream, which can cause immobility of the muscles in question, stiffness, swelling, and a release of myoglobin into the kidneys, which can make your pee look bloody. Not so good. БA lot of people go and they work out hard and they think, БOh, the muscle soreness is normal, itБs normal soreness from working out,Б but it might not be,Б says Bricker. БIt might be rhabdomyolysis, which is an abnormal type of muscle soreness. If you have that awareness of what rhabdo is, that is very important thing.
Б Rhabdo is rare, but if you have intense muscle stiffness, pain and swelling paired with red or brown urine, it's best to see your doc or head to the emergency room. Can I prevent my muscles from getting sore in the first place? Anyone can fall victim to muscle soreness, whether you are a national championship-earning basketball player or someone who gets wiped out just walking up the stairs (I fall into the latter category). It all comes down to not pushing yourself too hard, especially if you are just now getting back into the swing of things when it comes to working out. БI see that in our athletes every so often," says Brickner. Oftentimes they are in great shape, division one athletes, but maybe they just got back from winter or summer break and do a ton of pull ups, more than they had done in weeks or months. Even though they are in great shape, he says, they just overdo it. And the result is muscle soreness. How do you know not to overdo it and spend the next few days feeling stiff as a board? For the first few times doing a new workout, you should feel like you could keep pushing a little bit harder if you wanted to.
For lifting, Brickner recommends picking a weight that doesnБt fatigue you. The weight that you lift should make you think Бhey, I could go furtherБ the first few times. As for beginning runners, Brickner says, if youБve never jogged before, start on an every-other-day basis, and maybe trying something like jogging for a mile and then walking for a mile to gradually build up your distance. БAlmost all of these things occur because somebody goes into a program too quickly without training the body for it,Б he says. Beyond not wearing yourself out on round one, hydrating and having good nutrition for the workout youБre taking on might help (carbs for aerobic exercise like running, or protein for weight lifting). Warming up and cooling down is also essential to protecting yourself from injury, Brickner says. БMuscle soreness can happen in the best trained athlete, it can happen in the least trained athlete,Б he says. БI think that it can happen to anyone, but the prevention, no matter who you are, is to start off small with any activity that youБre not used to. Б
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