“The reasons why muscles suffer are surprisingly mysterious, with several theories becoming popular and then discarded. The cause of the pain is complex. The answer is that we don’t know yet,” he said. Gene Shirokobrod, physiotherapist and general director of Recharge Health & Fitness in Maryland to the portal of The New York Times.
According to experts, pain is an inflammatory response to damaged tissues. In most cases, it is just a side effect of hard training, after which the body will recover on its own. But by ignoring a sore muscle and continuing to train, you risk more serious injuries.
Finding ways to reduce muscle pain is a multibillion-dollar consumer industry that includes creams, compression boots, massage guns and ice tubs. Although there is a substantial difference between relief and true repair of damaged tissues, there are simple techniques that help prevent pain, recover properly, and avoid injury.
“Currently, there are two schools of thought about the mechanism that explains pain. The theory of exercise-induced muscle damage says that soreness is the result of small tears in muscle tissue. However, more recently, experts have suggested that the pains could be due to irritation and inflammation of the fascia,” according to Jan Wilkeprofessor of sports sciences at Alpen-Adria-Universität Klagenfurt, Austria, which is investigating this theory.
Fascia, a thick, supportive connective tissue that runs throughout the body. “You need constant movement in multiple directions,” Wilke explained, adding, “So consider a dynamic warm-up that will make the tissue more resistant to the training ahead.” For this reason, the specialist warned that it is useful to take the fascia into account during the warm-up.
It’s important to know your own fitness level before exercising, especially if you’re doing an activity for the first time or returning after a break. Too often, people jump into an exercise routine right where they left off months or even years ago.
“Instead, think about the minimum amount of exercise you need to get fitter in the beginning. If it helps, write it down, make a plan—or ask a coach to make one for you—and stick to it. If you have pain, don’t try to endure it in the next workout. This prevents the muscles from recovering and increases the risk of injury. Furthermore, progress happens when the muscles have had time to recover,” Gene Shirokobrod clarified to the New York media.
Studies show that getting enough sleep and a good diet are factors that help prevent injuries, including muscle soreness. “At the first sign of pain, or after a particularly grueling workout, think about extra calories and protein, or getting a little more sleep. They strengthen the tissues and help you move forward,” recommended Shirokobrod.
Although it’s not good to do intense exercise while sore, low-intensity movements are helpful. Lighter exercises get the blood flowing and help advance the recovery process: easy walks, a little swimming, or even doing a few sets of bodyweight squats.
Finally, experts rule out the ibuprofen, which, according to some studies, does not change anything or may even be harmful. “Research shows that NSAIDs (non-steroidal anti-inflammatory drugs) “They reduce the sensation of pain, but they hinder real healing,” he said. Jason Sawyerdirector of the exercise and movement sciences program at the Bryant University.
Some post-workout soreness may actually be injuries. If the pain is generalized, it is probably just overtraining. Injuries, on the other hand, tend to be localized and it is recommended to see a doctor immediately. In addition, injuries usually cause immediate pain, while muscle strain is usually not felt until later.
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