Tuesday, September 13, 2016

Are You Sore Days After Your Workout?

▶︎Are you experiencing major soreness days after your work out?◀︎
☆Some people think its because of lactic acid build up. That is actually untrue as lactic acid forms right away and you feel the effects pretty immediate.
☆The real reason for your soreness days after your workout is a
result of delayed onset muscle soreness (DOMS), which generates inflammation in your muscles after a really tough workout—especially if you haven't worked out in a while. Though your workout is to blame for the inflammation, a healing process called the inflammatory response cascade is what's really causing your pain 48-72 hours after your workout.
💪🏼On day one, your body responds to the injured area by releasing hormones called cytokines. These hormones direct cells go to heal your inflamed muscles. At the same time, prostaglandins, hormones that also affect how cells respond to injury, send blood to the area to heal it. This migration of cells to your tired muscles starts out slowly during the 24 hours after your workout—the healing process hasn't kicked into high gear yet. However, on dreaded day two, the flood of cells to the area of inflammation, a.k.a. your muscles, reaches it’s peak and continues the healing response. This means you're going to struggle getting out of bed. 
💪🏼Although any type of tough workout can cause DOMS, eccentric muscle training—which is when you lengthen your muscles while contracting them, like during the downward part of a bicep curl—could create the most.
▶︎That's because your workout causes micro-trauma, or tiny tears in your muscle fibers, which your body needs to repair to build muscle. Eccentric training causes more micro-tears in your muscles than other kinds of training.
👍👍So here's the good part of your "I-can't-move feeling": It means that you did a lot of great work and are in the process of building stronger muscles!!!!!
👉👉👉To ease the pain and help your muscles recover, keep yourself moving by doing active recovery exercises like biking, yoga, and foam roller moves. Not moving altogether can lead to more soreness.

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