Logan Steele
Muscle soreness is a common side effect of exercise, particularly new or intense workouts. Delayed onset muscle soreness (DOMS) is a type of muscle pain that begins a day or two after a workout and is caused by microscopic tears and muscle damage. The pain typically peaks within 24 to 72 hours and then gradually subsides. Various treatments such as massage, heat and cold therapy, and nonsteroidal anti-inflammatory drugs can help alleviate DOMS symptoms and speed up recovery. Additionally, gentle stretching and low-impact exercises are recommended during the recovery period to reduce stiffness and improve muscle function. While muscle soreness is usually temporary, persistent or worsening pain may indicate a more serious condition requiring professional medical attention.
| Characteristics | Values |
|---|---|
| Type | Delayed onset muscle soreness (DOMS) or acute muscle soreness |
| Causes | Eccentric exercises, new exercises, intense exercises, unfamiliar exercises, unaccustomed exercises, strain, infection, lack of movement, overuse, underuse, sitting for long hours, micro-injuries, micro-tearing, muscle damage, inflammation, lactic acid buildup, enzyme efflux |
| Symptoms | Muscle tenderness, severe debilitating pain, dull aching pain, stiffness, tightness, swelling, reduced range of motion, reduced shock attenuation, reduced peak torque, reduced muscle strength, muscle fever |
| Treatment | Rest, gentle stretching, massage, heat therapy, cold therapy, over-the-counter pain relievers, nonsteroidal anti-inflammatory drugs, magnesium supplementation, light concentric exercise, low-to-moderate-intensity walking, cycling, swimming, yoga |
| Prevention | Reducing exercise intensity and duration, targeting less affected body parts, progressively introducing new exercises, warm-up |
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What You'll Learn
Eccentric exercises
During an eccentric contraction, your muscles lengthen and contract simultaneously to resist your body weight. An example of an eccentric movement is the controlled, downward motion as you straighten your forearm after a biceps curl. The way your quads tense up when running downhill is also an eccentric movement. Eccentric exercises can be performed with most physical activities, such as running and jumping, which naturally include both concentric and eccentric phases.
To prevent DOMS, it is recommended to introduce eccentric exercises progressively over a period of 1-2 weeks. Additionally, repeating sessions of submaximal eccentric contractions with progressively increasing intensity is an effective strategy to prevent muscle damage and soreness. It is important to note that some exercises are better suited for eccentric training than others. For example, the barbell back squat and the barbell bench press are not generally recommended for eccentric training due to the risk of serious injury if the weight cannot be lifted.
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Massage
The pressure applied during a massage also stimulates the vagus nerve, which releases acetylcholine, a "feel-good" chemical. Other "feel-good" hormones released during massage include oxytocin, serotonin, and dopamine, which play a role in wellbeing, muscle recovery, pain modulation, and happiness. Massage can also increase the production of mitochondria, which power the production of ATP in cellular metabolism, providing more energy for healing.
Deep tissue massage techniques such as petrissage, kneading, and rolling can be particularly effective for DOMS. These techniques apply pressure to the muscle, increasing temperature and blood circulation, allowing the muscle to relax and reducing tightness and tension. Massage can also help prevent DOMS by increasing muscle flexibility and preparing the muscles for optimal performance.
Research has shown that massage can significantly reduce muscle soreness, especially when combined with other treatments such as stretching and exercise modifications. However, the effectiveness of massage may vary depending on the time of application and the specific technique used.
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Heat and cold therapy
Muscle soreness is a common experience, especially for athletes. It can range from muscle tenderness to severe debilitating pain. While exercise is the most effective way to alleviate pain, heat and cold therapy can also help with muscle soreness.
Heat therapy is recommended for older injuries or general tension and stiffness. It works by relaxing the muscles and encouraging blood flow. Heat wraps or warm baths are effective ways to apply heat therapy.
Cold therapy, on the other hand, is recommended for recent injuries or acute, throbbing pain. It helps by reducing inflammation and swelling. Applying an ice pack or soaking the affected area in a cold bath can help with cold therapy.
The efficacy of heat and cold therapy in reducing delayed onset muscle soreness (DOMS) has been the subject of several studies. One study found that within 24 hours after exercise, a hot pack was the most effective for pain relief, followed by contrast water therapy. Within 48 hours, the ranking was a hot pack, followed by cryotherapy. However, due to differences in exercise type, temperature, and timing of therapy application, there is no clear conclusion on the effectiveness of either modality in reducing DOMS.
It is important to note that muscle soreness can be a sign of a long-term condition that requires medical attention. If you are unsure why your muscles hurt or they are not improving, it is advisable to consult a healthcare provider.
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Magnesium supplementation
Magnesium is an essential mineral that plays a role in over 300 metabolic processes in the human body, including muscle function, energy production, blood glucose regulation, blood pressure control, and cognitive function. It is present in certain foods, added to fortified foods, and is available as a supplement.
Magnesium supplements may help to alleviate muscle soreness and improve recovery. Studies have shown that magnesium supplementation can significantly reduce muscle soreness and improve recovery, possibly by increasing the availability of glucose in the muscles, blood, and brain, and reducing or delaying the accumulation of lactic acid in the muscles.
The recommended daily magnesium intake varies by age, gender, and health status. Almost half of all Americans are estimated to consume less magnesium than the recommended amount. Healthcare providers can measure magnesium concentration in the blood, with normal levels ranging from 0.75 to 0.95 millimoles/liter (mmol/L). Levels below 0.75 mmol/L indicate hypomagnesemia (low magnesium). However, it is important to note that blood levels do not provide a complete picture of total magnesium levels in the body, as most magnesium is stored in bones and tissues rather than in the bloodstream.
The best magnesium supplements for muscle soreness include magnesium chloride, magnesium sulfate, and magnesium citrate. Magnesium chloride is easily accessible and can help treat low blood magnesium levels, heartburn, and constipation. Magnesium sulfate, found in Epsom salt, can soothe sore muscles and aid in muscle recovery. Magnesium citrate has higher bioavailability than other forms, making it a good choice for muscle soreness relief.
In one study, male runners who took high-dose magnesium supplements while on a low-magnesium diet experienced improvements in muscle soreness after just one week. Another study found that magnesium supplementation lowered IL-6, muscle soreness, and increased post-exercise blood glucose in response to downhill running. However, the effectiveness of magnesium supplements may vary among individuals, and there is no proven timeline for how long it takes for them to work.
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Rest and home care
Rest
While it may be tempting to avoid all physical activity when experiencing muscle soreness, complete rest is not always the best solution. In fact, maintaining gentle movement throughout the day can help reduce soreness without speeding up recovery. It is important to listen to your body and take a break if the soreness is severe. However, skipping high-intensity activities and opting for low- to moderate-intensity exercises like walking, cycling, or swimming can aid in recovery while keeping your muscles active.
Stretching
Gentle stretching can be beneficial in preventing stiffness and improving muscle recovery. It is crucial to be cautious and seek guidance from a physical therapist if you are recovering from an injury. Stretching helps to keep your muscles mobile and flexible, aiding in the healing process.
Massage
Massage therapy is a proven technique to alleviate muscle soreness. It helps relieve tension and restore blood flow to the affected muscles, reducing stiffness and pain. Massage is particularly effective when administered within two hours of physical activity, as it can decrease inflammation within the muscle structure. Sports massage is commonly used by athletes to expedite their recovery process.
Heat and Cold Therapy
The application of heat and cold therapy depends on the nature and timing of the injury. For recent injuries or acute, throbbing pain, cold therapy can help reduce inflammation and swelling. Applying an ice pack or soaking the affected area in a cold bath can provide relief. On the other hand, heat therapy is more suitable for older injuries or general tension and stiffness. Using a heat wrap or taking a warm bath can relax your muscles and encourage blood flow, aiding in recovery.
Over-the-Counter Medications
For minor aches and pains, over-the-counter pain relievers can be effective. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen, help reduce inflammation and manage pain. These medications can be taken to alleviate discomfort, but it is important to consult a healthcare provider if symptoms persist or worsen.
While muscle soreness is often treatable through rest and home care, it is important to seek medical attention if the soreness persists or worsens despite your efforts. Additionally, if you are unsure of the cause of your muscle soreness or it is not improving, consult a healthcare professional for further guidance and treatment.
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Frequently asked questions
Muscle soreness is a common side effect of exercise, particularly new, intense, or eccentric exercises. It can also be caused by injury, infection, or a lack of movement.
Muscle soreness often improves with rest, gentle stretching, and home care. Massage, heat therapy, and cold therapy can also help relieve muscle soreness. For more severe or persistent pain, medical care may be required.
To prevent muscle soreness, it is important to warm up before exercising and gradually progress into new or more intense activities. Maintaining regular physical activity can also help prevent soreness by improving muscle strength and performance.
