--- title: Sore the next day, stretching and rest days — a lesson of Mova's school · trees and pragmatics description: «Sore the next day, stretching and rest days», a lesson of the medicine course of Mova's primary school, sentence by sentence with dependency trees and pragmatics. It begins: After your first netball training or a long cross-country, your legs may ache so much the stairs feel like a mountain, usuall --- [Mova](https://md.mova.elamur.ai/free/en/) · [this page in HTML](https://mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/) [home](https://md.mova.elamur.ai/free/en/) / [corpora](https://md.mova.elamur.ai/free/en/corpora/) / [school](https://md.mova.elamur.ai/free/en/corpora/school/) / [Medicine](https://md.mova.elamur.ai/free/en/corpora/school/medicine/) / Sore the next day, stretching and rest… # Sore the next day, stretching and rest days Lesson 39 of the medicine course of Mova's primary school: 17 sentences, each with its syntax tree and pragmatics. The lessons are written for Mova, and their agreed trees are part of Mova corpus 0.4 (CC BY-SA 4.0). How Mova does on its tests: [the lesson at school](https://md.mova.elamur.ai/free/en/school-run/medicine/39-sore-the-next-day-stretching-and-rest-days/). - [0](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/0/) — After your first netball training or a long cross-country, your legs may ache so much the stairs feel like a mountain, usually worst one or two days later. - [1](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/1/) — That ache is tiny strains in the muscle being repaired, and the muscle comes back stronger. - [2](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/2/) — It is not lactic acid: that clears from the muscles within about an hour. - [3](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/3/) — And it is not a score for how hard you tried, because as your body gets used to a sport you ache less even when you work just as hard. - [4](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/4/) — Rest is part of training. - [5](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/5/) — Muscles, bones and tendons repair on rest days and during sleep, so playing the same sport every single day, or gaming till midnight before a gala, makes you worse, not better. - [6](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/6/) — Learn the difference: a dull ache in both legs that fades in a few days is soreness, but sharp pain in one spot, swelling or a limp is an injury to tell an adult about. - [8](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/8/) — Lactic acid is cleared within about an hour after exercise, so it does not cause next-day soreness. - [9](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/9/) — Soreness mostly comes from doing something new; it is not a measure of a good session, and "no pain, no gain" is wrong. - [10](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/10/) — Normal soreness is a dull ache that eases in a few days; sharp pain in one spot, swelling, or not being able to put weight on a leg means an injury and an adult should know. - [11](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/11/) — Doing the same sport every day without a break can cause overuse injuries; take at least one or two days a week off your main sport. - [12](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/12/) — During deep sleep the body repairs muscles; children of 6 to 12 need about 9 to 12 hours a night, and missing sleep before a big event makes you perform worse. - [13](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/13/) — Stretching after sport helps keep you flexible, but studies show it does very little to stop next-day soreness. - [14](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/14/) — Bouncing in a stretch can pull the muscle; ease in slowly to a feeling of mild tightness, not pain, and hold still for about 20 seconds. - [15](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/15/) — Gentle movement on a rest day, like a walk or an easy swim, often makes stiff muscles feel better than lying still all day. - [16](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/16/) — Children don't need ice baths; very cold water can cause cold shock, a gasp and fast breathing that is dangerous, so never get into icy water, especially alone. - [17](https://md.mova.elamur.ai/free/en/corpora/school/medicine/39-sore-the-next-day-stretching-and-rest-days/17/) — For most children's sport, water is all you need to drink, and sports drinks add a lot of sugar; a proper meal afterwards helps recovery. - ← previous: [Muscles: getting stronger and getting fitter](https://md.mova.elamur.ai/free/en/corpora/school/medicine/38-muscles-getting-stronger-and-getting-fitter/) - next →: [Growing and sport](https://md.mova.elamur.ai/free/en/corpora/school/medicine/40-growing-and-sport/) - ↑ back to [Medicine](https://md.mova.elamur.ai/free/en/corpora/school/medicine/)