Muskelkater – Warum und Wieso?
Muskelkater – Warum und Wieso?
Definition:
Muskelkater tritt meistens auf, wenn die Muskeln überlastet bzw. einer ungewohnten Belastung ausgesetzt werden. Besonderes als Kraftsportler bekommt man den Muskelkater oft zu spüren. Vor allem, wenn man eine längere Trainingspause hatte und dann sofort wieder voll einsteigt. In solchen Fällen kann der Muskelkater zu einem richtig unangenehmen Schmerz werden. Ich persönlich musste auf der Arbeit schon oft den Fahrstuhl anstatt der Treppe benutzen, da ich am Tag zuvor Kniebeugen hart trainiert habe. Der Muskelkater tritt Zeitverzögert ein. Meistens machen sich die ersten Symptome nach ca. 12 Stunden bemerkbar (Muskelschmerzen und eingeschränkte Dehnbarkeit). Nach etwa 3 – 5 Tagen ist der Muskelkater meistens wieder völlig ausgeheilt.
Ursachen:
Lange dachte man, dass der Muskelkater mit der Milchsäurebildung bei hartem Training zusammenhängt. Je intensiver das Training, desto höher die Laktatbildung (Salz der Milchsäure) und damit je nach härte des Trainings eine größere oder eher kleinere Übersäuerung des Muskels, was auch die Schmerzen verursachen soll.
Aus folgenden Gründen wurde diese These aber widerlegt:
- - die Halbwertszeit des Laktatspiegels beträgt etwa 20 Minuten, aber der Muskelkater tritt zeitlich versetzt (erst viel später) ein.
- - Muskelkater tritt meist bei Anfängern auf, aber die Laktatbildung ist bei Fortgeschrittenen und Anfängern gleich.
- - Wenn die Laktatthese stimmen würde müsste der stärkste Muskelkater nach einem 400m-Lauf auftreten, da dabei die höchsten Laktatwerte gemessen werden, beim Krafttraining sind diese aber viel geringer aber das auftreten von Muskelkater viel höher.
Heute geht man davon aus, dass der Muskelkater von winzigen Verletzungen in den Mikrostrukturen kommt. Die einzelnen Muskelfasern sind durch Scheiben aus Bindegewebe verbunden. Durch die mechanischen Überlastung entstehen kleine Risse in diesen Scheiben, worin sich Ödeme (Wasseransammlungen) bilden. Es können auch winzige Verletzungen von Blutgefäßen im Muskel vorkommen, welche dann zu Entzündungen und einer entsprechenden Schwellungen führen können. Der Schmerz, der hierdurch verursacht wird, nennen wir dann Muskelkater.
Wie beuge ich Muskelkater vor?
Vor dem Training sollte man sich unbedingt ordentlich aufwärmen und nach dem Training wieder abwärmen. Beim Krafttraining zum Beispiel sollte dann immer 1 oder 2 Aufwärmsätze der jeweiligen Übung mit weniger Gewicht, durchgeführt werden (ca. 1/2 – 2/3 des Trainingsgewichtes und etwa 8 – 12 Wiederholungen). Neue Trainingseinheiten und Belastungen sollte man Anfangs immer etwas langsam angehen lassen. Sollte es dennoch zum Muskelkater kommen, was bei mir eigentlich nach richtig hartem Training meistens der Fall ist, können Maßnahmen helfen, die die Durchblutung fördern wie zum Beispiel: Salben, Cardio-Einheiten, Saunabesuch, Whirlpool. Dies kann durchaus zu einer Linderung führen und der Muskelkater heilt schneller wieder ab. Ganz wichtig ist, dass man während des Muskelkaters die betroffenen Muskelgruppe auf keinen Fall überlastet, da sonst die Heilung verzögert wird. Es besteht sogar die Gefahr einer Sehnenverletzung! Der Muskel muss also genügend Zeit haben, sich bis zur nächsten Trainingseinheit vollkommen zu erholen.
Ob jetzt Muskelkater gut oder schlecht ist, kann man nicht bestimmen. Viele Kraftsportler behaupten, dass man nach jedem Training Muskelkater haben sollte. Andere hingegen (im Übrigen auch ich) sind der Meinung, dass Muskelkater keine Indiz für Muskelwachstum sein muss.
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