Have you ever felt muscle pain after starting a new activity or putting pressure on yourself more than usual during exercise?

1. Why Do I Feel
Muscle Pain After
Exercise?
https://tryhealthfitness.com/muscle-pain-after-exercise

3. •Have you ever felt muscle pain after starting a new
activity or putting pressure on yourself more than
usual during exercise?
•Muscle pain that appear after a day or two of
exercise may affect anyone, regardless of your fitness
level.
However, do not delay the exercise. This type of
muscle stiffness or pain is normal, does not last long,
an actual sign of your fitness improvement.
Dr. Jonathan Fuland, an expert in neural and muscular
physiology at Loughborough University, explains how
to avoid muscle pain after exercise

4. Why do my muscles pain after
exercise?

5. •Muscle pain after physical activity, known as the
delayed onset of muscle pain, is common at the
beginning of the exercise of the new program, change
your routine practices, and increase the duration or
intensity of the usual exercise.
When muscles are required to exert more effort than
usual, or in a different way, this causes microscopic
damage to muscle fibers, leading to muscle ache or
stiffness.
• It is wrong thought that the cause of delayed muscle
pain is the formation of lactic acid; however, the lactic
acid is not involved in the process.

6. Who are affected by delayed muscle
pain?

7. •The onset of muscle pain can affect anyone, even
those who have been practicing for years, including
elite athletes. This situation can be alarming for new
people to exercise, and may give them the initial
enthusiasm to work hard to get fit.
•The good news is that the pain will decrease with the
exercise of your muscles on the tasks required of
them.
Pain is part of the adjustment process that increases
the stamina and strength while the muscles regain
their build. If you do not press yourself, you are
unlikely to experience delayed muscle pain after your
second training session.

8. What type of activities may cause
delayed muscle pain?

9. •Any movement that you do not do can cause, in
particular, those movements that cause muscle
contraction when lengthened (called contraction of the
decentralized muscles).
• Examples of decentralized muscle contractions
include stairway downhill, jogging or running
downhill, lowering weights (such as biceps reduction),
downward movement in squatting, and pressure
exercise.

10. How long does the delayed onset of
muscle pain last?

11. •The delayed onset of muscle pain usually lasts
between three and five days. Pain, which may range
from mild to severe, usually occurs after one or two
days of exercise.
•This type of muscle pain should not be confused with
any type of pain you may experience during exercise,
such as acute pain, sudden and severe pain due to
injury, such as muscle sprain or pain.

12. How can I treat delayed muscle pain?

13. •There is no one simple way to treat this condition
because nothing has been proven 100% effective. Some
treatments such as ice bags, massage, treatment of
acupoints, anti-inflammatory drugs, such as aspirin or
ibuprofen, may help relieve some symptoms.
The delayed onset of muscular pain does not require
medical intervention in general. However, you should
seek medical advice if the pain becomes exhausted,
or swells dramatically or if your urine becomes dark.

14. How can I prevent delayed muscle
pain?

15. •One of the best ways to prevent delayed onset of
muscle pain is to start any new program gently and
gradually. Giving muscles time to adjust to new
movements may help reduce pain.
There is some evidence that warm-up will be effective
in preventing the onset of muscle pain. However,
exercise after warm-up of muscles reduces the
incidence of infection and improves your performance.
Despite the many benefits of stretching, there is
currently no evidence that stretching before or after
exercise helps reduce or prevent delayed muscle pain.

16. Can I continue the exercise despite the
delayed appearance of muscle pain?

17. •You can continue the exercise though, although you
may feel uncomfortable, especially during the warm-
up phase. You may find that the pain will disappear
during the exercise but will return after it is finished
as soon as your muscles cool.
If the pain impedes the exercise, it is advisable to
abstain for a few days until the pain subsides. On the
other hand, you can focus on exercising the less
affected muscles to allow the muscles most affected
by recovery.

18. Will I continue to suffer from delayed
muscle pain?

19. •The delayed appearance of muscle pain is a pattern to
adapt muscles, which means that your muscles adapt
to the new exercise.
•The next time you perform the same activity, or
exercise the same intensity, there will be less damage
to the muscle tissue, less pain, and faster recovery.
Just one bout of delayed onset of muscle pain has a
partial protective effect, reducing the chances of
developing pain when doing the same exercise in the
coming weeks and months.

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