Most people consider sweating in the gym as the hardest part of their workout regime, however, not much significance is given to the part after coming out of the gym. After intensive training many people suffer through what is commonly regarded as a sore muscle, basically meaning the pain one suffers after exercising. The researchers state this as delayed onset muscle soreness or DOMS. A person who focuses on this phenomenon turns to various methods that will help him relieve the pain, however, he is not aware of the reason that caused the pain. A whole biological process is involved in causing and eventually relieving the pain.
The following article explains the phenomenon to those interested in knowing the science behind it in a layman’s language, hoping that it might help you with reducing your pain after knowing what is causing it.
Muscle recovery is an essential part of the training. It is important that your body is in a good and healthy condition and is capable of working out. However, we must know how a healthy muscle actually works to identify a damaged muscle fiber. The muscles are composed of cells called myocytes, which can contract due to proteins present in them. A branch-linked structure of myocytes is what forms a muscle. When the proteins inside the cell interact with each other, they result in the contraction of the cell, which results in the movement of healthy muscles in our body. However, when these cells are damaged, they are no longer capable of contracting to cause muscle pain. Muscle repair works by repairing these damaged cells. The process takes place in the following two steps.
1. MUSCLE DAMAGE
The wrecking phase of muscle starts with a muscle injury often caused by contusion, over-working, or working out intensively after a long time. As single-cell damage, it creates a chain resulting in the breaking of more and more cells that can no longer contract. The severity of muscle injury is directly proportional to the number of cells that broke.
2. MUSCLE REPAIR
The second phase is now the muscle repairing phase, which starts with blood clotting and the immune cells cleaning the damage done in the body to control the extent of muscle damage. The immune cells carve a way in for the stem cells of the body to
allowing scaring and keeping the muscle injury intact. Slowly, the stem cells start converting themselves into the newly developing muscle cells. This remodeling results in matured muscle cells that start dissolving the scaring while developing themselves.
To help your body to enhance the muscle repairing process, you must provide it with all the external support that you can. A person suffers from an excess of fluid loss while exercising, a sufficient amount of liquid intake after a work-out helps you ease the pain and muscle soreness. Moreover, since the myocytes are protein-rich cells, it becomes essential that you nourish your body with enough amounts of proteins. One of the simplest things that a person can do to help with muscle repair work is to rest the affected area. Sound quality sleep can do wonders to help you with the unbearable pain of muscle tear. Although the standard time of the repairing work to begin is 3-4 days, you mustn’t give up on your nutrition and fluid intake. However, one should make sure that they do not over-do their body again causing a delay in the repair work. You must give yourself some time and let your body regain its strength.