Pain in sport – warning signals and recognizing differences

Muscles and Pain during Training

Pain: An unpleasant physical sensation that many athletes try to avoid. But not everyone avoids this painful feeling. For some, burning muscles during or after training are the symbol of an increase in performance. Everyone knows the distorted faces of the moaning weightlifter in the gym or the feeling of sore muscles. Especially untrained beginners or athletes with a new training program quickly suffer from muscle pain. Pain during training is a warning signal of the body and shows us the limits of performance. As a trainee, it is important to know when the pain becomes alarming.

A hangover after too much sport

Sore muscles instead of a headache. A hangover does not only follow an excessive amount of alcohol, but also those who exaggerate in sports suffer from discomfort the next day. This kind of pain is medically called “delayed onset muscle soreness” or DOMS. This is a delayed form of muscle soreness that usually occurs one to two days after an unusual and strenuous exercise. The pain is perceived as a dull, painful sensation in the affected muscles, often with sensitivity and stiffness. This sensitivity, a characteristic symptom of DOMS, is also known as “muscle mechanical hyperalgesia” and only occurs when the muscle is stretched, contracted or under pressure.

A hangover occurs when the limit of resilience has been exceeded by unusual movements. Small cracks or strains in the muscle fibers cause tissue fluid to enter and swell. The fibers stretch, causing the stretching pain or muscle soreness to occur. Like after a night of drinking, it is also important to take a break or reduce your training after a hard workout in order to protect the body.

“No pain, no gain”

A saying that comes from the bodybuilding scene and means “No pain, no success”. Some athletes follow this mantra in the belief that only painful and exhausting training can lead to success. The athletic goal is only reached if the muscles burn and hurt after the training unit. Aching muscles are seen as a sign of increased performance and are intended by many athletes of the scene. It is valid: No good training without muscle soreness.

But the muscle aches are a sign of overloading and are not related to the growth of the muscles. Muscle soreness is a warning signal from the body that it is overstrained by intensive training. The pain is often triggered by exercises that have been performed incorrectly or that are not suitable for the physical condition of the user. The resulting injuries to the fibers even prevent good training and thus counteract the goal. Many people know it: After a strenuous working day, they torture themselves in the gym or in their running shoes to do something good for the body. Then you train until you are exhausted because only burning muscles are a result of sporting performance. With a view to increasing performance as quickly as possible, it is often forgotten that sport is supposed to be fun and reduce stress.

As a general rule, sport should challenge the body, but not overburden it! Only when it is brought to its performance limits can it adapt to the new strain and thus improve. Regeneration phases between training sessions are important for the muscles to grow and the body to recover. They are just as much a part of the training plan as the exercises. If the breaks are too short or the training was too ambitious, the body punishes this with pain. Then it is important to be able to distinguish pain from a serious injury.

Checklist: Sore muscles vs. serious injury

It is important to listen to your own body and to recognize the warning signals. As soon as a feeling of discomfort or severe pain occurs, a doctor, physiotherapist or specialized trainer should be contacted. The checklist helps to identify muscle soreness:

The pain disappears after a few days.
The pain is less each time the same exercise is performed
Daily activities can be performed without additional effort
The discomfort is localized to the area of the muscle being strained.
The pain is not a throbbing or stinging, but rather can be described as a dull pain.

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Fun instead of pain

Our muscles are not only there to make a good bikini figure on the beach. The muscles keep the body upright and without sufficient muscle function no movement would be possible. If the skeleton were a puppet, the muscles would pull the strings. Ten minutes a day is enough to strengthen the muscles and prevent discomfort. And once the hangover mood has set in, gentle movement and warmth help to promote circulation and alleviate muscle pain. Light swinging on the bellicon® is the ideal counterpart to the famous Rollmops.

Sport should not become a daily torture, but bring joy and relaxation into everyday life. Only by having fun with the exercises can you stay in training and increase your own performance. The bellicon® strengthens all 638 muscles in the body and at the same time stimulates the happiness hormone endorphin. The mini trampoline conjures up a smile on your face through daily training and makes it possible to stay healthy and fit without wearing yourself out.