The structure of muscle fiber
Related Article: Crepitation
There are several causes for muscle pain, one of which can be categorized to some degree as physiological, all others as pathological. Muscle pain often occurs 1-2 days after a workout in athletes and people who exercise after a long break or who have moved on to a new level of exertion. Muscle soreness can occur after training when an athlete first performs a strength program, when performing unfamiliar exercises that involve muscles that would not normally work, when working at higher loads, or if the focus during the exercise is on the eccentric phase. In addition, muscle pain is experienced by beginners who expose themselves to high loads without proper adaptation. Over-intensive training techniques, such as supersets (two exercises performed one after the other without a break) and forced repetitions also contribute to muscle pain after exercise.
This condition is called crepature, and the pain is due to micro-trauma and inflammation in the muscle, not, as was mistakenly thought before, due to lactic acid.
Crepitation is characterized by muscle soreness some time after a workout (8 to 48 hours). Lagged muscle pain occurs if the increase in exercise load is greater than 10% of normal exercise load.
The fact that exercise causes damage is due to two main mechanisms: metabolic dysfunction and mechanical muscle cell rupture. The metabolic mechanism of muscle damage works during prolonged submaximal activity until exhaustion, which is often present in bodybuilding techniques. Direct loading of the muscle, especially during the eccentric contraction phase, can cause damage to the muscle, which can then lead to metabolic changes. One of the most prominent types of damage is muscle cell membrane rupture (e.g., bloated mitochondria, plasma membrane damage, disruption of myofibrillar components, sarcolemma rupture)[1].
Compared to concentric contraction, eccentric contraction generates muscle tension, results in selective deactivation of slowly contracting muscle fibers and increased activation of rapidly contracting motor units[2]. Athletes using the eccentric method without sufficient strength training or without adapting the connective tissue suffer from discomfort and muscle damage. Eccentric contraction produces more heat during the same workout compared to concentric contraction. Increased heat can damage the structural and functional components of the muscle cell[3][4].
Lingering muscle pain is thought to be caused by tears in the Z-plate region (actin-binding protein). Muscle overstretching during exercise causes overloading of the Z-line, causing deformation or rupture, concomitant disorganization of adjacent filaments (Friden 1981). The body responds to the overload with a protective response, inflammation, and immune cell activation. Studies have found that macrophages contribute to the production of prostaglandins in large quantities that cause pain. Also, histamine and potassium can irritate free nerve endings in muscles.
Both mechanisms of muscle damage are associated with muscle fibers that are lightly stressed, as expressed by elevated levels of the enzyme creatine kinase, a marker of muscle damage, for up to 48 hours after a training session. The discomfort occurs within the first 24 to 48 hours of completing the exercise, and therefore this type of discomfort is called delayed muscle soreness syndrome. However, usually the muscle fibers quickly return to their original state; however, in the case of severe strain, the muscle is injured. Thus, the result of an overly intense or intense workout session can be a feeling of dull nagging pain along with painful sensitivity and stiffness that can last up to seven days.
Studies of athletes' muscle fibers by means of muscle biopsy, conducted by the Laboratory of Fundamental Problems of the Theory of Physical and Technical Training of Athletes at the Research Institute of Sports, showed that the following is the cause of pain sensations. An untrained person has myofibrils of different length in muscle fibers: short and long. When exercising eccentrically, the short myofibrils are torn. With regular exercise, the myofibrils within the muscle fibers become of equal length, and severe pain no longer occurs and eventually stops altogether. Thus, the presence of lactic acid is not decisive. Pain is always a consequence of muscle fibers breaking down or tearing, for example, as a result of an injury.
Muscle pain after a workout is relatively safe and goes away on its own without treatment. The pain may increase when you try to move the rolled muscles or palpate them. To alleviate the condition, you can do a warm-up or repeat the exercises that caused the muscle pain in the fresh air or in a ventilated room, reducing the intensity. Massage, stretching exercises, jogging and just rest will help to reduce the pain, but if that does not work, in some cases small doses of anti-inflammatory drugs are recommended for a short course of 1-2 days.
Of the sports nutrition, beta-alanine should be mentioned, which is a muscle antioxidant with a good evidence base. Also, to reduce muscle pain after training, it is recommended to consume up to 1 g of ascorbic acid and in extreme cases NSAIDs (voltaren, ibuprofen, ketanov, etc.). A hot bath helps to dilate blood vessels, so that the excretion of lactic acid is accelerated and the pain subsides. To prevent pain, always warm up after a workout for 10-20 minutes. It is advisable to take a hot bath immediately after the workout. Do not try to work with heavy weights if you have just started exercising. Increase the load gradually, and at the same time attend training systematically, without long pauses.
The best way to prevent muscle soreness, which should be kept in mind by the trainer, is to gradually increase the load during training. Periodization of strength training also helps athletes avoid discomfort, muscle soreness and other negative effects of training activity. In addition, the body is better prepared for work if the athlete performs a meaningful general warm-up. On the other hand, a superficial warm-up can easily lead to sprains and pain. Stretching at the end of a training session is highly recommended. After a significant amount of muscle contraction, which is typical in strength training, muscle size decreases and muscle length is restored only after several hours of rest. Stretching for one to three minutes helps the muscles reach their normal length faster, which is the optimal condition for biochemical processes occurring at the level of muscle fibers. Stretching also relieves muscle spasms.
Proper post-workout nutrition and an appropriate overall diet also have beneficial effects in terms of muscle pain prevention and recovery.
Athletes who are heavily stressed during strength training need more protein and carbohydrates, and may benefit from taking supplements such as specific amino acids. Inadequate nutrition can delay muscle recovery from heavy exertion during a workout. Traditionally, massage is thought to reduce muscle pain, plus it certainly reduces muscle tone (electrical activity of muscles during rest) and helps to normalize blood flow and improve overall health.
There is one important aspect that coaches and athletes should always keep in mind: the best plan is to prevent muscle pain early on. In doing so, the optimal strategy is to be consistent in the use of eccentric contractions. Keep in mind that, similar to increasing the load, slowing down the eccentric phase increases the risk of damage to the muscle fibers, so a plan should be made with the above in mind.
There is an opinion in bodybuilding that without pain there is no muscle growth. From repetition to repetition it becomes harder and harder, i.e. more painful. Lactic acid builds up in the muscles; the acid balance is disturbed, and eventually you just can't move the weight. This is "good" pain, and it results from natural muscle fatigue. The pain signals that a buildup of lactate and the formation of micro-traumas, which are growth-stimulating in nature, has occurred. However, this is not the main indicator of muscle growth, as it is possible to get excellent results without any pain. At this time, there is no conclusive evidence that pain is a positive attribute, but it is known for a fact that excellent results can be obtained without pain.
"Caution" In many athletes, muscles have a very good ability to recover and adapt, so pain occurs only after long breaks in training. However, with systematic training, even after great exertion, pain does not occur. This is not a cause for concern, nor is it an indicator of a lack of growth.
There are a lot of reasons for muscle pain, and very often they can be a sign of pathological processes that require medical treatment and intervention. Diseases accompanied by myalgia: myopathy, muscle and ligament injuries and tears, abscesses, myositis and many others.
The list below lists the types of pain symptoms that are pathological in nature and require treatment:
pain in the limb occurs suddenly, without a reason
pain is accompanied by swelling or redness
Accompanied by a cracking or clicking noise in the joint
the pain gets worse every day
limb pain associated with spinal movements
the pain lasts more than 1 week
painful "shooting pains"
The pain is felt inside the joint
In addition, pain can be an important sign of overtraining, with wandering phantom joint and muscle pain. An unpleasant, nerve-racking pain occurs an hour or two after training, and it comes and goes as it pleases, for no external reason. Here you have to take action right away: immediately reduce the intensity of your workout. If the pain doesn't go away, leave your workout for 2-3 weeks!
Various anti-inflammatory drugs of systemic and local action - NSAIDs (non-steroidal anti-inflammatory drugs) are often recommended as first aid. Examples are drugs such as ketorol, diclofenac, etc. These drugs reduce the severity of inflammation in muscles, nerve trunks, joints and relieve swelling, relieving pain, but also have a number of adverse effects. One of them is the disruption of metabolism in the articular cartilage, which can lead to the aggravation of the disease stage and even the destruction of cartilage. Also, these drugs have adverse effects on the gastrointestinal system (mucosal damage is possible).
For remedies used topically - in the form of ointments (Naise), the risk of negative effects is much lower, there are forms of release with a prolonged (long) period of action. Non-steroidal anti-inflammatory ointments and gels provide a low concentration of the drug in the affected area, so they have relatively low effectiveness.
A separate group is represented by local irritants (capsicum), the effect of which is based on a distracting effect. Sometimes for the treatment of resistant (unresponsive to therapy) muscle spasms and seizures are used highly effective drugs - local muscle relaxants based on botulinum toxin.
A doctor's consultation is required for medical treatment.
