Pain occurs from 12 to 72 hours after training, with a peak around 48 hours: the remedies
That last climb that perhaps it was better not to do? All those jumps, bends and pushups since it was raining outside so better train at home? A couple of more repetitions since the leg was spinning and was it a shame to stop?
Result, the next day you walk like an orthopedic patient, discovering muscle groups you have never explored before. Well, the first thing to do is not to say “I’m still full of lactic acid”.
Don’t add to the embarrassment of gait also that of (sporting) culture. Lactic acid is the product that allows our body, during the effort, to have an additional source of energy. In return, however, lactic acid “intoxicates” the muscles, makes them heavy and suffering is just around the corner. However, this is disposed of in a few minutes, at most in a few hours for the less trained. It certainly does not survive until the next day.
Doms: what does it mean –
The pains you feel are known as DOMS, or Delayed Onset Muscle Soreness, that is “delayed onset muscle soreness”. They are much more treacherous than lactic acid, because they occur from 12 to 72 hours after the offending workout, with a peak around 48 hours.
DOMS are due to micro-injuries of muscle fibers, mainly caused by eccentric contraction work (muscle lengthening, such as when I lower a weight). They are nothing to worry about (nothing to do with contractures or tears) and they are the authentic embodiment of the saying (so popular in the “motivational” culture) “what does not kill me strengthens me”.
The micro-lesions in the muscles are “repaired” in the following days by our body. The effect obtained is a “hypertrophy”. Yes, we are in pain, but in the end we will have a stronger and more resistant muscle. Here, you are just experiencing on your skin that effect called “supercompensation”, which is the basis of all sports progress.
Once again, it is worth taking a little pain to improve our fitness and (hopefully) our performance. While waiting for a more developed musculature that is less subject to DOMS, what to do? Suffering in silence and waiting?
Doms: the remedies –
There are some remedies for pain relief. But enduring is part of the game. We find a compromise.
Getting adequate sleep (7-8 hours) helps the body lower the level of cortisol, the stress hormone. Fall asleep without looking at the various devices. The blue light of the displays inhibits melatonin, which regulates sleep.
During the day, regularly eat foods that are naturally rich in proteins that help rebuild muscles: banana, yogurt, salmon and peanuts. BCAA supplements can be useful in the more (sporty) evolved subjects.
Magnesium is useful in muscle contraction. It is found in cereals and legumes, but also in almonds, hazelnuts, bitter cocoa and dates.
Cryotherapy is also useful for accelerating recovery. You know those videos where athletes enter tubs or bins full of ice? Here, that. Cold constricts blood vessels and stimulates toxins in the body, relieving inflammation and pain. If you don’t have a tub full of ice, replace it with a shower and cold water jets.
Stretching after training, being sufficiently hydrated, a slightly more caloric diet can help resolve or relieve DOMS.
Doms: what not to do –
Instead, what is not recommended is to take painkillers (they cancel the effect of supercompensation), re-train the muscles already involved in the DOMS, do exercises without warming up, have a diet rich in carbohydrates at the expense of proteins.
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