Is The RICE Therapy Protocol Still Relevant For Pain Relief? Or Was It Ever?
Tomorrow will hurt: why do your muscles hurt after training?
Rumor has it that if after a workout nothing hurts at all, it means only one thing: you trained half-heartedly. But let's figure it out together. It so happens that after an intense workout, you feel just fine, but on the second day, aching pain in the muscles appears. Sometimes even the simplest action, like squats or climbing stairs, on such a day may seem unrealistic to perform.
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This is completely normal. This is commonly known as delayed or delayed muscle pain. It most often occurs when you are exposed to a load that exceeds your norm by more than 5-10%. Such a load can include functional and strength training of increased intensity, or sequential exercise with an emphasis on the eccentric phase, when the muscles stretch under load, for example: lowering the bar in the bench press or the barbell to the floor in the deadlift.
Intense loads provoke microdamage of muscle fibers and develop an inflammatory process in the body. Our body reacts immediately to this and releases cytokines - hormone-like proteins that regulate the body's immune response to an inflammatory response. Leukocytes are directed to the torn muscle fibers, which cleanse the damaged tissue and accelerate regeneration. In addition, a large amount of prostaglandins are released at the site of inflammation - active substances that dilate blood vessels, create a feeling of warmth in the damaged area and increase the sensitivity of pain receptors.
But why do we feel pain on the second day after training, and not instantly? The fact is that the inflammation itself proceeds gradually and reaches its peak within 24-48 hours. At this time, the regeneration process is in full swing, which in turn increases the pain sensation.
What should be done to relieve pain?
Taking non-steroidal anti-inflammatory drugs - NSAIDs help to effectively relieve muscle and joint pain. Caution: these drugs are not very safe for healthand have quite strong side effects, so we advise you to use them only after consulting your doctor or trainer.
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Massage - if you want to relieve the feeling of heaviness in the muscles, try self-massage or see a specialist. Massage will help warm up the muscles and, at least temporarily, reduce soreness.
Moderate exercise is the most effective method. Do a good warm-up and repeat the workout, excluding heavy weights. Exercise improves blood flow and speeds up metabolism, so muscles rebuild faster.