The appearance of muscle pain on the second day after intense training is explained by delayed pain caused by microdamage to muscle fibers and inflammation. This phenomenon is normal when the load is exceeded by more than 5-10%. Lactic acid does not play a role in this process, as its level quickly returns to normal.

Non-steroidal anti-inflammatory drugs can be used to relieve pain, but with caution due to possible side effects. Another effective method is swimming in cold water after training, as recommended by the bodybuilder Marty Kalajer. Massage and moderate exercise can also help relieve pain.

It is important to note that pain occurs 24-48 hours after training, when inflammation peaks and the regeneration process is activated. Therefore, moderate exercise and muscle care can significantly alleviate this condition.