Anyone who has ever been physically active, knows him - the sore muscles. But what exactly is soreness and how does it develop?
For energy, the muscle has the aerobic (with oxygen) and the anaerobic (without oxygen) metabolic pathway. The fuels used are carbohydrates and fats. During the aerobic route, these fuels produce water and carbon dioxide (CO2), which are exhaled via the lungs. This requires oxygen. This route can be exploited during moderate stress such as walking.
With heavy loads the body needs more energy, which must be provided quickly. The oxygen transport is overwhelmed and draws on the anaerobic metabolic pathway, whose end product lactate (= salt of lactic acid) is. The more intense the muscle work, the more lactate is formed. Degradation of lactate to water and carbon dioxide in exercise situations is slower than lactate production in muscle cells. The result is an acidification of the muscle. Mistakenly, this was previously thought to be the cause of muscle soreness. The hyperacidity hypothesis had to be rejected for various reasons:
- Soreness only occurs after a time delay for operation. At this time, lactate is already mined.
- Sore muscles usually only occur when there is a high level of stress on an untrained body. However, lactate is also produced by experienced athletes.
The so-called muscle soreness refers to muscle pain, which occur after a time delay after unfamiliar physical activity. Today sports physicians assume that muscle soreness is a microtraumatization of the muscle cells. Small tears of the muscle fibers and the associated blood vessels (microruptures) with local inflammation and swelling thus trigger the unpleasant pain and are responsible for the limited elasticity.
Tips and information
Some sports are especially "muscular dandruff". Such as sports with extreme running and braking movements such as squash. Those who fall into hibernation in the cold season and then fight the fat pads in the summer, also gets problems. Continuous muscle work protects against the annoying pain. Furthermore, it helps to warm up sufficiently before training and to stretch the muscles after exercise. Once the sore muscles have arrived, a warm bath or a sauna visit is beneficial. This increases blood circulation and facilitates the healing process.