Do you know how muscles work when arms extend? Between the elbow and the shoulder, on the upper arm, lies the biceps, a muscle whose primary function is to flex (pull) and supinate (extend) the forearm. It works in combination with the triceps muscle to allow bending and straightening the elbow. The triceps is a muscle located on the back of the arm. It enables the extension or straightening of the arm. During the process of bending the elbow, the biceps contracts while at the same time the triceps relaxes. When the elbow straightens, the biceps relaxes and the triceps contracts.

Reasons Why Extending Arm After Curls Is Hard

Muscle soreness is a pretty common condition that occurs after training too hard, increasing lifting loads, a drastic change in the training program, multiple repetitions of exercises for the same muscle, or in novices.

1.DOMS

Definition:
Muscle pain, known as DOMS (delayed onset muscle soreness) will probably develop after a few hours (usually after 24 to 72 hours) of uncommon, eccentric, or hard workouts. The cause of DOMS is unknown, but it is likely connected with microtrauma (muscle cell damage), not lactic acid build up. These 'damages' usually occur at the beginning of the training or after a long break between workouts.

Causes:
However, it is assumed that the primary factor which leads to the development of DOMS is a specific type of muscle contraction. While lifting heavy weights, the muscles contract and shorten their length. If the weight is too heavy, the contraction will fail, and as a result, muscle cell damage will occur.

Symptoms:
The most common symptoms include swelling, reduced strength, and extensive discomfort. Unfortunately, swelling of the biceps and consequent pain very often limit the range of motion at the elbow joint, and a person can't extend arm after curls. It happens because of swollen muscle tissue cause pressure on the connective tissue that surrounds the muscle.

Treatment:
DOMS is a response to an atypical exertion. It is an indispensable part of an adaptation process while muscles recover and build. The whole operation will lead to higher strength and stamina. The pain and soreness can be incredibly frustrating, but there is no reason for excessive concern. The intensity of DOMS decreases after a maximum of ten days.

It is recommended to reduce the workout routine during this painful period, which will protect the muscles and enable an ongoing training program. Usually, novice faces this unpleasant issue, but it is not unusual that top-level athletes have a problem with muscle soreness as well.

Prevention:
The only way to prevent this uncomfortable condition is to start a new or more intense workout slowly and gradually. Also, in order to reduce the consequences of lifting heavy weights, it is recommended to consult a doctor or health-care provider before starting.

2. Lactic acid

Lactic acid is merely a muscle contractions' by-product made by red blood cells and muscle tissue. Oxygen deficiency is a simple explanation for the appearance of this phenomenon. Lactic acid begins to form when the oxygen level is low, and muscles don't get enough.

In these circumstances, carbohydrates (which generally break down into carbon dioxide and water) make lactic acid with the release of energy. After intense exercise, higher levels of lactic acid are in the body. For example, a burning sensation in the triceps and biceps will develop after curling a greater weight, and this feeling can become unbearable with repeated repetitions.

Tips to Relieve Muscle Soreness and How to Prevent It

Useful tips for relieving muscle soreness

The day after a hard workout can be excruciating especially for those who are not in good physical fitness. There are some tips for sore muscle treatment:

• Have liquid lunches
  The proper combination of carbohydrates and protein after intense workouts can help to restore muscles. The ideal combination is made of whey protein, egg whites, and soy. These contain essential amino acids which enable unhindered and maximal protein synthesis. Adding carbohydrates from pineapples or oranges juice will also speed recovery.
  
  
• Ice and warm bath
  An ice bath will help alleviate muscle soreness almost immediately after exercise without any danger to the body. Avoid staying in it too long to avoid frostbite. On the other hand, heat is not recommended immediately after workouts, but focused heat between exercises will increase circulation, loosen tight muscles, and aid recovery. Alternating use of cold and hot baths is highly effective in muscle recuperation.
  
  
• Light massage and stretching
  Foam rolling sore muscles between and after exercises plus gentle and slow stretching after a hard workout will reduce DOMS. They will boost mobility and alleviate muscle pain and soreness if you can't straighten arm after curls. Use a foam roller even during the day off, paying extra attention to sore spots.

Ways to prevent muscle soreness

• Physical preparation
  Prevention is always the best solution to avoid injuries and soreness after workouts. It can be useful to add some rules to the exercise plan. For example, physical preparation, including stretching, some cardio, and extended warm-up before exercising will prepare muscles for the upcoming training.
  
  
• Hydration
  Adequate hydration throughout the workout is crucial to protect the muscles from cramping, soreness, and inflammation. The best choice is water, but drinking cherry juice or coffee before exercises can ease muscle soreness and reduce fatigue and post-run muscle pain, especially if you can't extend arm after curls.
  
  
• Food
  Vitamin C helps to prevent muscle soreness. Eat foods rich in this vitamin, such as cherries, chili peppers, arnica, pineapple, guavas, kiwi, and citrus fruits.

Summary

Sometimes it is hard to straighten arm after gym because of lactic acid build-up or microtrauma. It commonly appears the day after intense exercise because the muscles are not sufficiently prepared, or those who exercise are not in good physical fitness. Adequate preparation before training is essential to prevent excessive muscle pain and soreness.