Muscles hurt after training - what to do and why?

After training, muscle pain - this is a typical situation. After an unusually heavy load, a characteristic burning sensation and soreness appears. Depending on the characteristics of the pain, the causes may be different. Whether this is good or bad, and how to deal with it - let's figure it out.

If there is no pain, is this normal?

Is it possible to practice without pain? Yes, if the load is familiar to you and does not increase.

For example, when training to lose weight or just to keep fit. Should muscles hurt during mass training? Yes, if they really did a good job.

A day after each training session, which implies an unusual or increased load, muscles begin to hurt. These are the characteristics of our physiology.

However, the body quickly adapts to the loads, which makes the soreness disappear.

This means that progress has stopped. When muscles do not hurt, they are in a comfort zone. And in this zone there is no progress. So muscle aches after training will not necessarily be. And this determines the quality of your work in the gym.

Different types of pain after training

Combine all pain after exercise into two groups:

  1. Traumatic pain.
  2. The result of the formation of lactic acid and microtrauma of muscle fibers.

Pain may be similar, but there are significant differences by which you can recognize their cause.


How long does a particular muscle ache after training? This may be a sign of injury. A significant difference between this type of pain is point localization.

Only the damaged part of the muscle hurts, and not the whole body, as after a hard workout.

Traumatic pain has one significant difference from muscle acidification - recovery time. Depending on the severity of the damage to the muscle fiber, soreness may disappear after a week, and may not disappear for months. Understanding what it was, comes already for 3-4 days. During this time, the pain familiar to everyone passes, and the muscles are ready for a new workout.

Injury leaves a long imprint. The pain appears when the damaged muscle contracts. In severe cases, the athlete is tormented and at rest, and over the damaged area appears redness, blue, swelling.

The precursor to injury is usually acute pain during exercise. If you train further, ignoring it, you can greatly harm yourself.

So listen to yourself, your body.

How to get rid of muscle pain after training in this case? Anesthetizing ointments, motor isolation for the first few days or even a week, and then small loads to improve blood circulation. In severe cases, seek immediate medical attention.

So, if after training the muscles hurt for a long time, you were injured. If the pain is hellish, you need to go to the doctor, who for the first time can prescribe a neural blockade.

In other cases, you can do without a doctor.Just give the sick muscle peace and comfort.

If your muscles ache after training very much, and you notice that something has changed under the skin (the volume of the muscle has been redistributed, something has seemed to “roll” around the bones) - urgently go to the traumatologist or to the surgeon.

Acidification and microtrauma of the fibers

During anaerobic work in the muscle, lactic acid is formed, which causes characteristic pain (burning). That's why muscles hurt after training.

This pain appears after a heavy exercise and can last several hours.

As long as lactic acid is present in the muscle cells, you will feel soreness and burning. And the more intense and unusual you had the training, the stronger this pain.

Naturally, along with lactic acid, microtraumas - breaks of single muscle fibers - also strongly affect sensations. Some time after training, they become inflamed, and then heal naturally.

At this level, healing is fast enough - a few days. This is the so-called delayed pain. That's why muscles hurt after physical exertion after a day or two.

These aching sensations appear the day after training, in contrast to acute traumatic pain, which is felt immediately.

We summarize why the muscles are sore: it can be an injury (acute pain, appears immediately), acidification (burning, appears after training), microinflammation of damaged fibers (appears after 1-2 days).

When the muscles begin to hurt

The pain may appear a day after training, the next day, or several hours later. It all depends on how hard and hard you work out. Your preparation directly affects how much your muscles will hurt tomorrow and how long it will last.

How to prevent training pain

Muscle pain after training is an inevitable thing. It is impossible to prevent it, but it is possible to mitigate it as much as possible.

We will focus on a period familiar to many when muscles hurt after the first training session, since it is at this time that you risk being disappointed in a useful undertaking.

The first workout must be done very carefully and competently to dose the load, otherwise the muscle pain after the workout will be unbearable, and you will lose enthusiasm for a long time.

If your muscles are sore after training, it means that you did not dose the load correctly. Those who have never experienced such sensations find it difficult to determine what is happening and why.

It is undesirable for a beginner to navigate his own feelings, as the pain does not appear immediately.

During the training it will seem that you can still make a couple of approaches. It is here that a beginner may not notice the line between acidification and trauma.

The first lesson is to do the entire program in 2 suitable modes, and select the weight so that you just feel the load, nothing more. This is enough to prevent the muscles from overtraining.

A trained athlete takes the load differently - he already feels everything, can adequately pick up a load.

And even he may have muscle pain after a workout.

Thus, you can reduce the pain effects by dosing loads.

How to eliminate pain if it has already appeared

Muscle pain after training and how to get rid of it:

  1. Help in accelerating the elimination of lactic acid due to nutrition.
  2. Through massage and warming.
  3. Due to light training.

  4. Through sleep.
  5. Ointments, tablets.
  6. Pharmacology (highly recommended).

As you understand, the problem needs to be approached comprehensively and from different angles. That is, this issue can be quickly resolved by combining the above items, except, perhaps, the last.

Food that helps get rid of pain

The composition of the cells of our body directly depends on what we eat and drink.

  • First, you need to drink a lot of water so that metabolic products are excreted from the body faster.
  • Secondly, you need to give the body the necessary amount of "building material" so that the muscles recover faster.

Explaining the second point, we can say that you need to consume a sufficient amount of protein, the right carbohydrates and necessarily vitamins. Also, to reduce the likelihood of traumatic pain, it is advisable to include in the diet products that are useful for ligaments and joints (oily fish, dairy products, etc.


Muscles hurt after training - what to do and why?

Massage and sauna

What to do if muscles are sore after workout? Make a massage! And another option is to visit the sauna.

Some recommend lying in the bath, but it doesn’t help as well as the steam room. The Finnish sauna is best suited, after which you can do a spot hydromassage. Such a ligament will not only help you easier to transfer pain after exercise, but also activates the metabolism.

Ideally, organize such events several times a week. If you have difficulties with money or the availability of such a steam room - once a week is also acceptable.

This method should be avoided by people with diseases of the cardiovascular system or other health restrictions.


In order for the decay products to leave the body faster, you need to disperse the blood. It will help us in this cardio load and regular gymnastics, and then stretching the diseased muscles.

You probably noticed that the pain becomes noticeably less after a warm-up?

Muscles hurt after training - what to do and why?

You should not greatly accelerate the heartbeat and sweat a lot. Your task is to simply disperse the blood within 15-20 minutes.


Continuous sleep has a positive effect on muscle recovery. So that you don’t have to get sick for a long time, get enough sleep in comfortable poses. And another important point - you need to go to bed and wake up at the same time.

Muscles hurt after training - what to do and why?


So that the muscles do not hurt, you can smear the sore spot with a special ointment. Analgesic ointments slightly reduce muscle pain.

What else can you do if your muscles really hurt after training? You can take ibuprofen as a pill. Stabilizing pills is a bad habit, but you are still taking the medicine.

Sometimes, especially for beginners, the temperature rises during the pain syndrome, and the muscles can hurt during the week.

This happens when a beginner overloads muscles in his first training session. In this case, it is permissible to take ibuclin for the first few days (often prescribed 1 tablet per day), then visit the sauna. Hydromassage in the early days is undesirable - too much pain.

Ibuklin acts as an anti-inflammatory non-steroidal agent, plus it has an analgesic and antipyretic effect. You can’t go to the sauna with temperature, so check it with your usual thermometer.

If the muscles do not hurt so much, it is better to do without ointments and drugs.

So, if a muscle aches after training, what to do: proceed from the degree of pain. Maybe just tolerate? Of course, if this is not an injury.


Who sits on the "farm" knows firsthand what the magical effect of the injection is. The metabolism of such people is noticeably accelerated, they consume 5-7 thousand calories per day, their body is able to absorb so much.

The recovery of the "chemists" is also quick - they do not experience such lingering pains as natural athletes. Doping - he is also doping in Africa. For the sake of achieving personal comfort (a good figure) using chemistry is impractical and dangerous.


If your muscles hurt a lot after a workout, you should be careful about heavy physical exertion. Perhaps you have some kind of defect in the composition of the connective tissue, it is weaker than it should be.

If you often get sprains, it makes sense to consult your doctor about connective tissue dysplasia. She is not being treated, you can live normally with her. It’s just that your body is more fragile, you need to carefully knead it before training.

Muscles hurt after training - what to do and why?

In order not to think about how to relieve pain, it is better to make it so that it is not so strong. It’s clear that bodybuilding without pain is not bodybuilding, but still:

  1. Warm up well - at least 5 minutes of hard cardio load, then warm up each large joint.

  2. We approach the working weight gradually. If necessary, we do several intermediate approaches for 3-4 slow repetitions.
  3. We bask in the sauna after training (if there are no health restrictions), we do massage.

Myths about pain

If your muscles hurt after training, this is good. However, this is not always the case.

They say no pain - no progress. This is more true. But you need to consider the nature of the pain. After all, a fracture or rupture is also a pain.Only instead of progress, a complete regression is obtained - after all, the recovery period after an injury is months and years.

Take care of yourself and successful training for you!



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