The doctor explained the causes of muscle pain after exercising

Many people believe that muscle pain the day after physical activity is associated with the effect of lactic acid on body tissues. On August 20, Alexander Arzhakov, an orthopedic traumatologist at the Sberbank Health medical company, told Izvestia what this phenomenon is really related to, whether it is the norm and in what cases it is necessary to consult a doctor.

"Muscle pain after exercise is a normal reaction of the body to a new or intense load, which occurs in almost all people if they start exercising or change their training program. In scientific terms, it is called delayed muscle pain syndrome. It usually occurs 12-24 hours after training, reaches its peak on 2-3 days after training and passes within 5-7 days," he said.

For a long time, it was believed that muscle pain after sports occurs due to an increase in lactic acid levels. However, this hypothesis was refuted by a study according to which the level of this substance decreased within an hour after exercise. It is important to understand that the delayed muscle pain syndrome is based on microtrauma of muscle fibers and their subsequent inflammation, while, according to new data, this phenomenon can occur without tissue damage due to the activation of specific biochemical reactions in the body during exercise.

If you experience muscle pain after exercising, the main recommendation is to give your body a chance to rest. Intense stress on the same muscle group should be avoided for the next 2-3 days, and in case of severe pain — for seven days.

In addition, cold compresses can be used on the first day, for example, a container from the freezer wrapped in a towel, to reduce inflammation. After a day or two, you can take a warm bath to relax your muscles, for example.

You can also use active recovery techniques — light exercises help improve blood circulation and reduce pain, such as walking, stretching, yoga. Another effective method for reducing muscle pain after exercise is massage, for example, using foam rollers and massage pistols.

"It is worth noting that painkillers rarely help to reduce pain after physical activity," the doctor added.

They accelerate recovery and rational nutrition with a sufficient level of proteins, fats, carbohydrates and other nutrients, as well as compliance with the water regime — at least 1.5–2 liters of liquid in the absence of contraindications. A good quality sleep is also important — 7-9 hours of sleep a night will allow the muscles to recover.

Earlier, on June 1, fitness expert Akulina Bakhturina told Izvestia about signs of dangerous pain after a workout. If pain occurs during or immediately after exercise, it is a dangerous symptom. Incorrect sensations in sports can be described as acute, sharp, uneven pain.

All important news is on the Izvestia channel in the MAX messenger.