Sore muscles from jogging

Sore muscles from jogging
Soreness is the unloved and well-known pulling pain one ( for example in the thighs when climbing stairs ) felt especially moving. Often he meets untrained occurs after a day on the strain and usually disappears after a few days .



There are various theories of the cause of muscle soreness . Long time was believed , muscle arises by acidification of the muscle. Lactic acid is produced by the muscle usually with a large amount of very fast loads , however , does not explain why novice runners with a low training load as often and can greatly suffer from sore muscles as trainiertere athletes.

muscle soreness
Soreness is unpleasant, but not tragic

Today it is believed that the muscles ensteht through micro cracks in the muscle tissue . This also called microtrauma injuries occur at the so-called Z - discs of connective tissue, the individual muscle fibers linked. Through the cracks in the muscle may result in bleeding and hence swelling of the muscle fibers - the fiber is stretched and ignites easily . The reduced blood flow through the apparent swelling leads to the typical symptoms of a sore pain .
The microfine injuries usually occur immediately after a load, but the pain usually occur until the next day . If you caught a muscle , you is not usually felt after further exposure. A rest day is then completely in order to regenerate the congested muscles. Heat , helping , for example, a hot bath , massage the muscles with circulation-stimulating ointments and oils , analgesic ointments and gentle stretching exercises to let the soreness subside quickly.

To prevent sore muscles, a sufficient warm-up before exercise (eg running- loose ) and a gentle cool down after jogging are necessary. The burden should , especially after longer breaks , increased only slowly. Also recommended here , less is more .