Sore Muscles

Martial Art Train Without Pain

By Deb Russell

As a martial artist, you may on occasion experience "delayed onset muscle soreness" (DOMS) a day or two after a strenuous training session. DOMS usually disappears by itself within a few days but mild exercise and hot baths may help relieve the soreness. The sensation of pain and soreness comes due to the pressure of localized edema (fluid retention) on nerve endings, not by the muscle damage itself or by the build up of lactic acid. Lactic acid is a by-product of anaerobic glycolysis (the conversion of glucose into pyruvate).

If adequate oxygen is not available, lactic acid is produced and begins to accumulate in the muscles. Lactic acid is that "burning" felt in muscles during intense exercise. This muscle burn is the result of a change in muscular acidity. Only through proper training can you increase your aerobic capacity, which will produce less lactic acid. Fuel for muscle action comes from the deployment of fatty acids and glucose accompanied by oxygen. Glucose emanates from glycogen, which is stored muscle fuel derived from carbohydrates in your diet.

If oxygen is lacking due to improper warm-up, then oxygen will be deficient, causing the muscles to get energy by converting glucose to lactic acid. Lactic acid is a waste product or toxin that causes muscle to fatigue and ultimately fail. You can reduce the lactic acid build up faster if you perform light exercise after an intense workout and continue to move slowly until your heart rate lessens.

You can also optimize the recovery process by drinking lots of water and including a post workout snack that contains protein. During intense training you are utilizing your muscle glycogen stores and traumatizing your muscle cells. This trauma can lead to muscle soreness and the increased need to rebuild protein.

This Martial Arts sore muscles article is continued in the following sections:

Back to Stretching Flexibilty

More Muscle Soreness

Muscle Spasms

Muscle Treatment

Sports Injuries

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