Virtually every systematically exercising person has experienced muscle pain after a very intense training, mainly consisting of strength / modeling exercises. The above phenomenon, however, does not only apply to people who exercise regularly. People who are just starting their adventure with systematic physical activity also complain about muscle pain after training.
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Muscle pain after training is most often called ‘soreness’. This is the wrong nomenclature as it has nothing to do with acidification of the muscles. Muscle pain that occurs several or several hours after the end of training is called post-training muscle pain. What is extremely important, it does not only apply to people who have just started their training after a long break. Also, people who regularly exercise can experience it. Most often it happens after a very intensive training and in a situation when a new exercise is introduced to the training or a previously uninvolved part of the body is included in the training. What is the cause of post-workout muscle pain? How is it different from ‘sourdough’?
How are muscles built?
Movement, including exercise, is possible thanks to muscles, and more specifically skeletal muscles. Their smallest element are fibers. The interior of the muscle fibers is filled with numerous contractile filaments – the so-called myofibrils. The muscle fibers bind together to form bunches. The bunches, in turn, connect to form muscle bundles and then muscles. It should be remembered that a human being is born with a certain number of muscle fibers, which does not change in the course of ontogenesis (individual development).
Causes of post-workout muscle pain
When performing physical exercises, especially strength / modeling exercises, micro-injuries occur in the muscles. They consist in breaking the muscle fibers. The degree of muscle damage is directly proportional to the load applied. What is the conclusion? Generally, the heavier the exercises are performed, the more micro-injuries will occur. Muscle damage manifests itself in the form of their pain. It is a consequence of stimulation of pain neurons by broken muscle fibers. Depending on the intensity of the training, training experience and place in the training process, post-training muscle pain may persist for 2 to even 5 days.
What are sourdoughs?
‘Real’ soreness has nothing to do with mechanical damage to the muscle fibers. They are the result of too much lactic acid building up in the muscles. It is a consequence of performing anaerobic (anaerobic) exercises, in which the energy necessary for the working muscles is generated through anaerobic energy transformations. Their redundant product is the already mentioned lactic acid. Too high concentration of lactic acid in the muscles working during physical exercise stimulates the chemoreceptors, which manifests itself in the form of pain (burning). Muscle pain caused by too high concentration of lactic acid in the muscles (so ‘real’ muscle soreness) may last up to several hours after the end of training. So it is impossible to have sourdough on the next day after training. In such a situation, the perceived pain is a consequence of damage to the muscle fibers, so it is post-workout muscle pain.
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Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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