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Muscle Soreness Explained: What It Is, Why It Happens, and How to Manage It

Writer's picture: Thomas PopeThomas Pope

If you’ve ever pushed yourself during a workout, tried a new fitness class, or performed physical activity after a period of rest, you’re likely familiar with that telltale feeling of muscle soreness. Whether it’s that dull ache after a heavy leg day or the stiffness you feel after an intense run, muscle soreness is something most people will experience at some point. But what exactly is muscle soreness? Why does it happen? And, more importantly, how can you manage it effectively? Let’s break it all down.


What is Muscle Soreness?

Muscle soreness is a general term used to describe the discomfort, tightness, or aching sensation that can occur after physical activity. There are two types of muscle soreness you might experience:

  1. Acute Muscle Soreness (AMS): This type of soreness is felt immediately or shortly after exercise. It usually goes away within a few hours and is typically caused by lactic acid build-up in the muscles during intense exertion.

  2. Delayed-Onset Muscle Soreness (DOMS): The more infamous type of soreness, DOMS occurs 24-48 hours after exercise, peaking around 48 hours post-workout. It can last anywhere from 3 to 5 days and is usually caused by microscopic damage to muscle fibres during exercise.

In this post, we’re focusing on DOMS, as it's the most common form of muscle soreness people encounter.


Why Does Muscle Soreness Happen?

Muscle soreness, particularly DOMS, is primarily caused by the microtrauma or tiny tears that occur in muscle fibres when they’re subjected to stress beyond their usual capacity. This is especially true for eccentric contractions, where a muscle lengthens while under tension (for example, lowering a weight during a bicep curl or descending during a squat). Eccentric movements create more muscle damage than concentric movements (when the muscle shortens), leading to greater soreness.


After your workout, your body begins to repair these tiny tears, which is an essential part of building stronger muscles. This repair process involves inflammation, and the resulting fluid accumulation in the muscle tissues contributes to the pain and stiffness you feel.


Key Factors Contributing to Muscle Soreness:

  1. Intensity and Volume of Exercise: Engaging in high-intensity or unfamiliar exercises, or increasing the volume or load of your workout too quickly, can lead to more muscle damage and, therefore, more soreness.

  2. Eccentric Movements: Exercises that involve lengthening the muscles while they contract (like lowering a weight or running downhill) cause more muscle damage and soreness than concentric exercises.

  3. Inadequate Warm-Up: Not warming up properly before a workout can increase your risk of muscle damage, making soreness worse. A good warm-up prepares your muscles for the load they're about to handle.

  4. Lack of Conditioning: If you're new to exercise, returning after a break, or trying a new movement, your muscles may not be fully prepared to handle the intensity, leading to more soreness.

Symptoms of Muscle Soreness (DOMS)

Muscle soreness typically presents as:

  • Pain or Tenderness: You may experience a dull ache or tenderness in the muscles, especially when touched or stretched.

  • Stiffness: Muscles may feel tight or stiff, and it might be difficult to perform certain movements or activities.

  • Reduced Range of Motion: The soreness and tightness can temporarily restrict your range of motion, making it harder to move freely.

  • Swelling: Mild swelling can occur in the affected muscle, although this is usually not severe.

  • Decreased Strength: The soreness may temporarily reduce your strength or power in the affected muscles, making it feel harder to lift or move.


How Long Does Muscle Soreness Last?

DOMS generally peaks around 48 hours after exercise and can last anywhere from 3 to 5 days. However, the severity of soreness can vary depending on the intensity and nature of the workout. As your body adapts to regular exercise, you may experience less soreness over time, though it can still occur if you try a new activity or increase the intensity of your workouts.


How to Manage Muscle Soreness

While muscle soreness is a natural part of the exercise process, there are several strategies you can use to manage it and speed up recovery:

  1. Active Recovery: Engaging in low-intensity exercises like walking, swimming, or cycling can help maintain blood flow to the sore muscles, which aids in recovery without putting too much strain on them.

  2. Gentle Stretching: Light stretching can improve flexibility and reduce tightness in sore muscles, but be careful not to overstretch, as this can cause more damage.

  3. Foam Rolling: Self-myofascial release techniques, like foam rolling, can help release tension and improve blood flow to tight muscles. Though the evidence is mixed, many people find it beneficial for reducing discomfort.

  4. Cold and Heat Therapy: Applying ice or cold packs in the first 24 hours can help reduce inflammation and numb the soreness. After 48 hours, switching to heat therapy (like a warm bath or heating pad) may help increase blood flow and relax the muscles.

  5. Massage: A gentle massage can alleviate soreness by improving circulation and reducing muscle tightness. However, be mindful that too aggressive of a massage could exacerbate inflammation.

  6. Stay Hydrated: Proper hydration supports muscle recovery and helps flush out waste products like lactic acid that can build up during exercise.

  7. Anti-Inflammatory Medication: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation, but they should be used sparingly and only when necessary.

  8. Rest and Nutrition: Giving your body adequate time to rest and recuperate is crucial. Proper nutrition, especially adequate protein intake, also supports muscle repair and growth.


How to Prevent Muscle Soreness

While you can’t completely avoid muscle soreness, there are steps you can take to reduce its intensity:

  1. Warm Up Properly: Start your workout with a dynamic warm-up to prepare your muscles for the stress to come.

  2. Progress Gradually: Avoid jumping into intense workouts too quickly. Increase the intensity, duration, and frequency of your exercise routine gradually to give your muscles time to adapt.

  3. Include Eccentric Training: Including eccentric exercises in your routine, like slow squats or controlled bicep curls, can help your muscles get used to the stress, reducing the likelihood and severity of soreness.

  4. Rest and Recovery: Make sure to give your muscles time to recover, especially after intense workouts. Rest days are essential for allowing your muscles to rebuild and get stronger.

When to Seek Help


While muscle soreness is usually temporary and normal, there are times when you should consult a healthcare professional:

  • If you experience severe pain, swelling, or bruising that doesn’t improve with rest.

  • If the soreness lasts longer than 7 days or interferes with your ability to perform basic movements.

  • If you experience sharp or sudden pain during a workout, which could indicate a muscle strain or other injury.


Conclusion

Muscle soreness is a normal part of the exercise process and a sign that your muscles are adapting and growing stronger. While it can be uncomfortable, it doesn’t necessarily mean you’ve overdone it — it’s a sign that your body is repairing itself and becoming more resilient. By following smart strategies for recovery and gradually increasing your exercise intensity, you can reduce soreness and continue making progress towards your fitness goals.

If you ever experience unusual or prolonged soreness, a physiotherapist can help assess the situation and offer tailored advice on how to get back to your workouts safely.


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