Muscle Aches and Soreness after training

Anyone who has ever lifted a cage fitness bag or attended a kickboxing class at Tring Martial Arts Academy is familiar with the soreness and stiffness that may follow a lesson. This soreness can appear shortly after the end of the lesson. It can also be delayed a day or two — a common condition known as delayed onset muscle soreness. Fortunately, there are some things you can do to help alleviate your muscle ache. Cause When your body attempts a physical activity too strenuous to be accomplished with its normal means of energy production — such as lifting heavy weights — your body will generate additional energy anaerobically, which means without sufficient oxygen. Lactic acid, or lactate, is generated when your body adapts to this unusually difficult physical challenge. The lactic acid itself does not actually cause muscles aches and soreness, however. That is merely a symptom your body uses to tell you to give your muscles time to rest and heal. Repeating a difficult workout, or a similar workout that targets the same muscles, while still sore can lead to tears and other injuries. Healing For a day or two after the exercise that caused a particular muscle’s soreness, (if soreness lasts that long) ice the affected area to soothe it and encourage it to heal. If it is still sore after that period, switch to heat treatment to help your muscles relax. Stretching thoroughly and carefully before and after your workout can help reduce the amount of lactic acid build up in your muscles, which will reduce the amount of soreness you feel. Diet A healthy, balanced diet that includes plenty of vitamins and minerals will help your body heal effectively by giving it the tools it needs to repair and rebuild your muscles. Antioxidant-rich foods, such as berries and dark green vegetables, will also aid in the recovery process. Eating nutritious carbohydrates, such as whole grains, and lean proteins, such as fish, will ensure that your body has sufficient materials to repair your muscles. Medical Treatment In most cases, muscle aches, stiffness and soreness are not a serious problem. Usually, they are merely a normal side effect of your workout and mean that you are working hard and getting stronger. However, consult a doctor for proper treatment if you experience severe, unusual pain or cramping; pain that lasts longer than about three days; severe weakness or inability to move; or symptoms such as fever or vomiting. Find out more about our classes by visiting www.tringmartialarts.com or by calling 01442 768057

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