Hands up who has never experienced the next morning for an intense workout or after a race maybe following a long period of inactivity, feel an intense pain in the muscles primarily used the previous day. and many think that the culprit is the so-called "lactic acid"!

But the reality is quite different, lactate develops during the work session and immediately when our training reaches submaximal loads (or threshold) the ability to automatically dispose of lactic acid is lower than that of production. In the muscle you feel that burning sensation and it is no longer possible to continue your workout.  Within 2/3 hours, however, our body metabolizes excess lactic acid making it lose all track the next day.

Any activity that puts overworked muscles not used can lead to delayed onset muscle soreness (the so called DOMS). This type of pain is different from acute pain (which develops during the actual task). It is a State of numbness that begins to grow around 12-24 hours after exercise and persists even within 24-72 hours after exercise.

Muscle pain causes are to be found in damage of myofibrils and perimuscolare connective tissue caused by eccentric muscle contractions that result in inflammatory process, since this process is not immediate, but it takes time to realize, this explains why the delayed onset of pain.

How do you recognize? Typical symptoms often associated with DOMS include:

• local pain with swelling of the limbs of the affected muscles
• Joint stiffness and reduced motion ROM
• Strength reduction
• High levels of CK (creatine kinase)

There are remedies? No, in the sense that you cannot completely avoid the DOMS.
With the right training programming, allowing the muscle to adapt slowly to the new effort, and with a proper warm-up, you can reduce the effects.

However, action can be taken on the pain, even if science did not establish a fully effective treatment; common interventions involve taking pharmaceuticals such as anti-inflammatory medications but nothing more.

Personally to decrease the onset of painful phase I always advise my players to perform a warm-up with the foam roller and repeat the training finished.

You can train in the presence of DOMS? It depends on.

Contrary to popular belief, if it puts in motion the next day and the following days, albeit mildly, the pain that followed the early workouts disappear much more quickly than a State of absolute rest.

I though the same exercise on the muscles affected by pain, this is because it affects the process of regeneration of damaged tissues (homeostatic process) so dear to athletes and coaches named supercompensation. At this stage the muscle improves its own characteristics, thus adapting to future intensive efforts being find already prepared!!!

NO PAIN NO GAIN!

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