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MotivationFitness

Sourdoughs everything you need to know about them

Everyone who plays sports or any other intense physical activity knows the concept of soreness perfectly well. When the next day after a hard workout, the muscle soreness is so great that it is difficult to move normally, performing even the simplest exercises becomes a real challenge. There is a valid question of what mechanisms contribute to the formation of sourdough and how can they be counteracted. If you want to know more about it, you will find a lot of useful information in the article below.

WHAT ARE SOURDOUGHS?

After a hard training session, the pain after no trauma can get in the way of basic activities such as walking or lifting objects, let alone full-speed training. For many beginners, this undesirable, but related to a greater or lesser extent to every athlete, issue is an obstacle before starting physical activity. The very thought of sourdoughs may make you feel like leaving the house.

Post-workout muscle soreness occurs about a day after exercise, and its symptoms may last for several days. As a rule, they disappear after 48-72 hours, but it happens that they make everyday life uncomfortable for up to a week. Although it is commonly referred to as sourdough, in fact, this phenomenon is not related to any acids. Despite the lingering belief among many that they are caused by the release of lactic acid into the body, in fact their symptoms result from subjecting the muscles to heavy strain to which they are simply unaccustomed.

ARE SOURDOUGHS?

It is true that after exercise, lactic acid appears in the muscle tissue, but in just 60-120 minutes it is removed from it along with the flowing blood, which transports it to the liver, where it is used in many biochemical processes. Indeed, lactic acid released after hard training may result in a lower PH of the muscles and disturbance of the acid-base balance, but it is not responsible for tissue soreness after intense exercise. The soreness lasts even a few days after its end, while the lactic acid, as we have already mentioned, is removed from the muscles almost immediately after exercise. So how to explain the pain after intense activity, if it is caused by something other than the presence of this substance?

The proper term for the described phenomenon is delayed muscle pain syndrome, the so-called DOMS, i.e. delayed onset muscle soreness . Sourdough, on the other hand, is a common name that is generally accepted, but may be misleading, suggesting that the symptoms are due to the presence of lactic acid in the muscles. Meanwhile, the soreness that appears about 1-2 days after the end of intense exercise is caused by the microtrauma of muscle fibers resulting from it. It happens that inflammation occurs at the same time.

WHAT IS SORENESS

The diagnosis of sore muscles is quite simple , it is difficult to confuse them with contusions or injuries, especially if the exercises were carried out safely and without unforeseen events. The specificity of this phenomenon is pain discomfort when performing even the simplest activities with those parts of the body that were subjected to the greatest stress during exercise a day or two earlier. Soreness can be so great that it interferes with cycling, climbing stairs, and even raising your hands up. In such a situation, each movement is felt and painful, but fortunately the muscle soreness passes after a few days and its intensity decreases over time.

Importantly, the phenomenon mainly affects untrained people, as well as athletes making new efforts to which they are not used to. For example, a person who will perform a hard workout in the gym after a few years’ break can be sure that they will feel DOMS in the following days. However, if you maintain the frequency of physical activity, as a result of which the body gets used to the loads imposed on it, the pain will disappear after a few sessions. However, it may return in the event of implementing new exercises or imposing greater loads on itself, to which the body must adapt again.

Although soreness is very bothersome, you can still function normally with it. It is true that they cause problems in performing even the simplest activities, but they are possible. The warning light should come on when they last for more than a few days, especially if they become more intense. In such a situation, it is worth consulting a physiotherapist or a doctor in order to exclude an injury or injury.

PREVENTION OF SOURDOUGHS

In order to speed up the return of the body to its full form and to get rid of the nagging pain faster, it is worth remembering a few activities described below.

STRETCHING

Stretching after exercise can take various forms – stretching with the use of your own body weight, rolling or massage with a special gun or roller. As a result, the muscles relax and become more flexible, which makes them adapt better to the loads they were subjected to during intense physical activity.

WARM-UP

Another thing to keep in mind in order to minimize post-workout soreness is the proper warm-up. Properly planned and carried out, it allows you to prepare the muscles for intense exercise. Thanks to this, the body can withstand them better and can cope with the imposed loads more effectively, which reduces soreness. Stimulated, more flexible and warmed up muscles respond better to training stimuli, so before starting an activity, it is worth remembering, for example, about jumping jacks, lunges, jogging, hip and shoulder circles and other movements that properly prepare the body for the planned training. It is also worth warming up because, in addition to reducing pain, it reduces the risk of injuries and contusions.

SUPPLEMENTATION

Another way to reduce the feeling of sourdough can be supplementation. Branched-chain BCAAs consumed after exercise can help you get rid of DOMS faster.

REGENERATION

In addition, it is worth taking care of optimal regeneration, which allows you to return to full form faster and shorten the duration of the sourdoughs. Properly long sleep, a warm bath, massages and a balanced diet are good ways to help the body recover after a hard workout.

REGULAR AND THOUGHTFUL TRAINING

However, even a combination of all methods of regeneration usually only slightly – often slightly – alleviates soreness. In practice, the only effective solution that allows you to avoid post-workout muscle soreness is regular training with appropriately selected intensity and volume. If you exercise several times a week and do it wisely, i.e. gradually increasing the load, you slowly get your body used to a specific effort and you quickly forget what soreness is. However, they may appear when you introduce changes in your activity, e.g. you start to perform a new type of training, significantly increase weights or increase the number of series. The fact that the body will have to adapt to new stimuli may cause soreness, but for a short time and of rather low intensity.

As part of the regeneration and prevention of post-workout muscle soreness, we also recommend a hot bath or a visit to the sauna. We invite you to our three clubs – in each of them there is a dry or steam sauna, and in the locations of Lea, Wadowicka and Mogilska we provide both types. Platinium Fitness also offers fully equipped training rooms tailored to various needs. See you later!

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