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The question: I find that I'm sorer two days after a tough workout than I was the day after. The answer: This common and super annoying occurrence is a result of delayed onset muscle soreness (DOMS), which generates inflammation in your muscles after a really tough workout—especially if you haven't worked out in a while, says Metzl. The response is a series of events that happens during a period of four to five days, says Metzl. If you've heard that lactic acid might have something to do with soreness, here's the deal on that: "We used to think that lactic acid was to blame for DOMS before we understood cellular biology as much," says Metzl.
Although any type of tough workout can cause DOMS, eccentric muscle training—which is when you lengthen your muscles while contracting them, like during the downward part of a bicep curl—could create the most.
So here's the good part of your I-can't-move feeling: It means that you did "a lot of great work and are in the process of building stronger muscles," says Metzl.
By clicking "Sign in", you confirm that you accept our terms of service and have read and understand privacy policy. By clicking "Create Account", you confirm that you accept our terms of service and have read and understand privacy policy. A hamstring strain or pulled hamstring is felt as a sudden sharp pain at the back of the thigh. Symptoms of a hamstring strain include a sudden sharp pain at the back of the thigh usually whilst sprinting or a fast stretching movement or high kick. The hamstring muscle group consists of three separate muscles; the semitendinosus, semimembranosus and biceps femoris. During sprinting the hamstring muscles work extremely hard to decelerate the shin bone just before the foot strikes the ground and it is at this point that the hamstring is most likely to tear. Treatment for a hamstring strain can be categorized into immediate first aid and longer term treatment which begins after the initial acute period has passed. Immediate first aid consists of the PRICE principles of protection, rest, ice, compression and elevation and will usually last 3 to 4 days depending on severity. After the initial acute stage has passed hot and cold can be alternated and during the later stages of treatment heat alone is applied for up to 20 minutes to stimulate blood flow and relax the muscles.
A professional therapist may apply sports massage techniques and use electrotherapy such as ultrasound as well as advise on a full rehabilitation program to include stretching, strengthening and functional exercises.
Performing foam roller exercises for the hamstrings can massage and apply myofascial release to the muscles.


Stretching - after the initial acute stage very gentle stretching exercises can begin as long as they are pain free. Strengthening exercises should always be done pain free begin with gentle static or isometric contractions as soon as possible after the initial acute period. Maintaining fitness is important not only to speed up the athletes return to full fitness but to keep them sane! No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. Though your workout is to blame for the inflammation, a healing process called the inflammatory response cascade is what's really causing your pain 48 hours after your sweat session, he says.
Now it's clear that lactic acid only affects short-term exercise tolerance—or how long you can endure a tough workout—and isn't a factor in DOMS. That's because your workout causes micro-trauma, or tiny tears in your muscle fibers, which your body needs to repair to build muscle, says Justice. To ease the pain and help your muscles recover, keep yourself moving by doing active recovery exercises like biking, yoga, and foam roller moves.
If it’s not lessening or if you start to have discolored urine, you should talk to your doctor. Treatment involves immediate first aid of rest, ice and compression followed by a full rehabilitation and exercise program. They originate from the lower part of the pelvis and insert into the back of the shin bone. Stretch related injuries usually occur higher at the back of the thigh in the tendon of the semimembranosus muscle. A cold therapy and compression wrap should be applied immediately for 10-15 minutes and repeat this every hour for the first day. Pressure is applied from just above the knee upwards following the direction of blood flow. Our four strand hamstring strain rehabilitation program includes gradually progressive exercises which the patient can work through until fully fit.
Initially simple static stretching exercises should be done with leg both straight and slightly bent in order to target different parts of the muscle. The patient will gradually progress through a serious of more dynamic and functional exercises involving movement.


After the acute stage stationary exercise machines such as rowing machines and cross trainers are used. Eccentric training causes more micro-tears in your muscles than other kinds of training, he says. It's possible that you could have rhabdomyolysis, which is basically DOMS gone wild, says Metzl, and is a serious and dangerous condition. A grade 1 injury may only be a slight twinge whilst a grade 3 can result in the athlete being unable walk with swelling and bruising developing soon after.
Sprinting related hamstring injuries often feel worse but recover more quickly, whereas stretch related hamstring strains can take longer to heel as the injury is more likely to the tendon where blood flow is lower.
Exercises should begin as soon as possible after the acute stage but always be done pain free.
In the later stages of rehabilitation more dynamic and functional (sports specific) stretching exercises should be done. Eventually sports specific exercises and drills should be performed before returning to full competition or training. At the same time, prostaglandins, hormones that also affect how cells respond to injury, send blood to the area to heal it.
A doctor may order an MRI scan which can help determine the exact location and extent of the injury which can give a more accurate prognosis and estimate of recovery time. Acute or sudden hamstring strains usually happen in two ways, either sprinting related or stretch related for example in martial arts, gymnastics or dancing.
A compression bandage or thigh support can be worn to minimize bleeding in the muscle and help control swelling.
This migration of cells to your tired muscles starts out slowly during the 24 hours after your workout—the healing process hasn't kicked into high gear yet.
Rest as much as possible with the leg elevated to hel to help drain away swelling and tissue fluids.



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