A problem the can arise from overtraining is muscle soreness. This is
caused by strenuous exercise to the muscles to the point of
exhaustion. This is caused by lack of oxygen and blood flow to the
muscle. The feeling of burning or aching in the muscle is produced by
the nerve endings. To help the muscles get back to normal you need to
do a light cool down period and drink plenty of fluids.
You can also suffer from DOMS Delayed onset Muscle Soreness if you
overstrain the muscles. If you suffer from DOMS you will notice that
muscle soreness increases with passive stretching or an active
contraction of the muscle. Muscle stiffness and the onset of pain is
developed prior to the onset of soreness and persist after soreness
has subsisted. This could be the result of muscle damage which will
directly effect the structural strength and integrity of the
contraction in the muscle which results in pain.
It is important if you have damaged the muscle that you apply ice and
rest and go see your doctor. If you are in pain you should not do
dynamic resistance exercises if you cannot do any part of a work out
you should stop and not damage the muscle any mare. You should avoid
high impact activities such as jumping or hopping. You should not do
high velocity movements.
Any type of resistance training when
the muscles are inflamed should not be done. Resistance can cause
irreversible damage to the inflames muscles. The use of resisted
dynamic exercise will irritate the joint and cause more inflammation.
The best therapy for you to do is rest and ice the area down for a few
days. You can also take an anti-inflammatory medication to help reduce
the pain and inflammation to the sore muscles.
Treatment of this muscle soreness at
the start of exercise program after a short or long term period of
rest. It is a common belief that the onset of this can be reduced by
limiting the intensity of the workout. You should also do a low
intensity pre-warm up and some mild stretching.
You can also try eccentric exercise before starting a hard workout. It has
been shown the taking vitamin C and E every day will also reduce the
chances of muscle soreness. Proper work outs should start wilh some
mild stretching and jogging in place to get your body warmed up and
ready to compete. If you have had an muscle injury you should start
intensity and volume very slowly until you can progress to longer time
frames in your routines.