Overtraining Muscle Soreness


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  Overtraining is the term used to describe a decline in physical performance in healthy individuals participating in high endurance sports and physical activities. The term chronic fatigue, staleness and burn our are terms used to describe this kind of condition.

  When you over train you fatigue d require more time to recover from the activity. Overtraining is brought on inadequate rest sessions in-between exercise sessions and not enough fluid and diet intake.

  You can get back to peak performance by tapering the training program for a period of time and the volume and frequency of the work out.

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 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 another sign.

Strength deficits 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.

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