Some mistakenly consider crepitation to be an indicator of the effectiveness of a workout. It seems to them that if the muscles hurt for several days after the load, then it was intense and productive. And if not, then the training did not give anything.
However, this statement is not true. Constantly bringing the body to the state of delayed muscle pain syndrome can be dangerous.
Why does crepitation occur?
crepitation, or delayed muscle pain syndrome, appears after intense physical exertion when muscles are subjected to microfractures. These microscopic lesions of muscle fibers cause pain, which is usually felt 24-72 hours after exercise.
crepitation usually occurs after:
- a big break in training;
- overloading of certain muscle groups;
- loads of underused muscles.
Symptoms of crepitation
When people overload themselves physically, they often experience the following symptoms:
- muscle swelling;
- redness;
- feeling of heat (possible increase in body temperature);
- Feeling weak;
- muscle pain during movement;
- decrease in the amplitude of movement.
Consequences of crepitation
crepitation carries risks, because it disrupts blood circulation in the muscles, thereby inhibiting their recovery. In addition, the persistent delayed muscle pain syndrome “distracts” the immune system from other threats, forcing it to focus on eliminating inflammation.
If the body does not have enough resources to recover, it will be forced to replace the injured muscle contractile fibers with fibrous tissue. This tissue is not able to perform the functions of muscles, which can lead to negative consequences.
How to get rid of crepitation
To relieve swelling and ease your situation, you can use several methods. One way is to take a warm bath with added salt, do light dynamic workouts, or get a pleasant body massage. In some cases, nonsteroidal anti-inflammatory drugs can also be taken.
Prevention of crepitation
To avoid crepitation, it is important to adhere to the following tips:
- Exercise regularly.
- Gradually increase the load.
- Include exercises in the program that activate rarely used muscle groups.
- Carry out a mandatory warm-up before training and a hitch after it.
- Ensure a balanced diet so that the body receives enough protein to restore muscle tissue.