That famous Monday has finally arrived when you decide to hit the gym. The refrigerator has been transformed into a niche for healthy food, fruit, vegetables and meat. The equipment is ready and you have mentally prepared yourself for training, effort and sweating.
You are doing the training, satisfied that you have finally taken the first step on this long excitingjourney. You feel strong and full of enthusiasm. You can’t wait for the next training session.However, the next day you get muscle soreness. Everything hurts, now even climbing the stairsseems like an impossible mission, sitting and standing up too, let alone training. Nothingstrange, it is even desirable.
Most people say they have muscle inflammation, but they don’t really know exactly what it is.
Muscle inflammation ispain that occurs in the muscles that were most active during exercise.
These are microtraumas of muscle fibers, which form cracks where lactic acid collects. Inaddition to pain, it also manifests itself through muscle stiffness and stiffness. It occurs when wetrain hard and expose the muscles to a certain intensity of exercise that was not usual until now.
The lactic acid that has accumulated in the crevices of the muscle fibers is withdrawn in 48h to72h and is metabolized in the liver. If it is an acute inflammation, so-called. musculfiber, it is notdangerous nor does it cause permanent muscle damage, while this is not the case with chronicinflammation, which prevents the formation of quality muscle mass and can weaken the muscleso much that it canrupture or tear. Strong muscle inflammation is a sign that muscle fibers havebeen damaged and represents a mistake in training, however, mild muscle inflammation is astimulus for muscle growth and increased strength.
Treatment of inflammation may be easier with analgesics, but it is certainly not better. Theyreduce the pain you feel but prevent muscle recovery so the muscle may remain damaged.Rest, cold compresses, ginger as a natural analgesic are recommended, as well as plenty ofapples because theycontain bioflavonoids and quercetin, which help in recovery and healing ofmicrotraumas on the muscle. However, perhaps the best way is to wait for the muscleinflammation to go away on its own.
No matter how you make mistakes that will cause excessive inflammatory processes, theprevention against this everyday phenomenon is a thorough warm-up of the body beforetraining, especially those muscle groups that you will work more intensively. You should not endthe training suddenly, but gradually with stretching exercises. It is not recommended to exercisewith 70% strength or more during the first training sessions, but with around 40%. At eachsubsequent training session, increase the intensity and weights by 10%. In this way, you willgently introduce yourbody to the rhythm of training.
If you get muscle inflammation, don’t worry. Everything is fine! Keep it up, you’re on the righttrack.
By Milica Barjaktarević
LoboHouse Agency
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