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Muscle soreness is a pain that often follows strenuous exercise. It is also known as delayed onset muscle soreness (DOMS) or muscle fever. This soreness is thought to be caused by temporary muscle damage and inflammation, which is more likely to occur after unfamiliar or unaccustomed intense exercise. Muscle soreness can also be caused by muscle overuse, including repetitive strain injuries, or traumatic injuries such as sports injuries and accidents. Symptoms of DOMS include muscle pain, tenderness, stiffness, fatigue, swelling, and cramps, and they usually occur 12 to 24 hours after an intense workout.
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What You'll Learn
Muscle soreness causes
Muscle soreness is a common occurrence after strenuous exercise. This phenomenon is known as Delayed Onset Muscle Soreness (DOMS) and usually occurs 12 to 24 hours after an intense workout. DOMS is characterised by muscle pain, tenderness, stiffness, fatigue, swelling, and cramps, alongside limited movement of the affected body part. The severity of DOMS is not an indication of the extent of muscle damage. It is caused by microscopic tears and damage to the muscle fibres and the connective tissue surrounding them. Eccentric exercises, which involve tensing a muscle while lengthening it, often trigger DOMS. Examples include the controlled downward motion of straightening your forearm after a biceps curl and the way your quads tense when running downhill.
Several factors contribute to muscle soreness. One of the main causes is muscle stress from overuse or repetitive strain injuries. When muscles are used more than they are accustomed to, it can result in small tears that require time and rest to heal. Additionally, traumatic injuries, including sports injuries and accidents, can cause blunt force trauma and bruise your muscles, leading to muscle soreness.
Another factor is the inflammatory response triggered by exercise-induced muscle damage. This inflammatory process is necessary for healing, but it can also contribute to the soreness experienced in DOMS. The secondary injury model proposes that the initial muscle trauma triggers an inflammatory cascade, which can lead to secondary damage. However, it is important to note that muscle soreness is not caused by lactic acid buildup, as previously believed. Lactic acid clears from the body before muscle soreness begins, and it may even play a role in signalling muscle regeneration.
The onset of muscle soreness following exercise is multifaceted, and there may be other underlying causes beyond the initial muscle damage. For example, a person starting a new exercise program or adding new exercises to their routine may experience DOMS due to the intensity of the new activities. Additionally, individual factors such as hydration can influence muscle soreness. A 2005 study found that males who exercised in hot, humid temperatures experienced reduced muscle soreness when they drank water before, during, and after their workout compared to those who did not hydrate adequately.
While muscle soreness is typically associated with exercise, it can also be related to other factors. Localized muscle soreness in one spot is often linked to specific events or recent stress on a particular muscle group, such as an injury or overuse. In contrast, diffuse, all-over body aches are more likely to be related to systemic factors affecting the entire body, such as a disease or infection.
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Muscle soreness relief
Muscle soreness is a common consequence of overworking your body. It is often caused by microscopic tears in the muscle fibres, which can occur after strenuous exercise or any high-intensity activity. This type of muscle soreness is known as Delayed Onset Muscle Soreness (DOMS) and usually occurs 12 to 48 hours after a workout.
Warm-up and Cool-down
A good warm-up routine can help prevent muscle soreness. Light versions of certain exercises, such as slow jogging, jumping rope, or lifting light weights, can increase blood flow to your muscles and prepare them for more intense activity. After your workout, it's important to cool down with some static stretching to improve flexibility and aid in recovery.
Hydration
Staying hydrated is crucial for muscle recovery. Aim to drink 8 ounces of water for every 15 to 30 minutes of exercise. Drinking water before, during, and after exercise can significantly reduce muscle soreness.
Stretching
Gentle stretching can help prevent stiffness and improve your range of motion during the recovery process. Static stretching, where you hold a stretch without movement, is beneficial both before and after exercise. Kinetic stretching, or warming up muscles with movement, is also recommended.
Massage
Massaging sore muscles can help relieve tension, improve blood flow, and speed up recovery. Self-massage techniques, such as kneading, squeezing, and gently shaking the affected area, can be effective. Topical analgesics containing menthol or arnica can also help ease the pain.
Cold Therapy
Applying ice or cold therapy to the sore area can help reduce inflammation and provide pain relief. If the pain is widespread, consider a cold-water bath (50–59°F or 10–15°C) for 10 to 15 minutes.
Heat Therapy
For older injuries or general tension and stiffness, heat therapy can help relax your muscles and improve blood flow. Try a heat wrap or a warm bath to ease muscle soreness.
Anti-inflammatory Drugs
Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help reduce inflammation and provide pain relief. Additionally, incorporating anti-inflammatory foods, such as tomatoes, olive oil, green leafy vegetables, nuts, and fatty fish, into your diet can aid in muscle recovery.
Light Activity
While complete rest may be tempting, light activity can help keep the blood circulating and speed up the body's ability to recover. Low- to moderate-intensity walking, cycling, or swimming can help reduce soreness and improve your range of motion.
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Muscle soreness prevention
Muscle soreness is a common consequence of overworking your body. It is characterised by a dull ache, and can be accompanied by muscle spasms, numbness, tenderness, stiffness, fatigue, swelling, and cramps, alongside limited movement of the affected body part. It is important to note that sharp pain, muscle spasms, and numbness and tingling differ from the dull ache of muscle soreness and may indicate a more serious issue.
While muscle soreness cannot be entirely prevented, there are several strategies that can help reduce its intensity and promote recovery:
Progressive Exercise
Introducing new exercises or increasing intensity gradually gives your muscles time to adapt and can help limit the severity of soreness.
Hydration
Drinking plenty of water before, during, and after exercise can help reduce muscle soreness. Aim for 8 ounces of water for every 15 to 30 minutes of exercise, and be sure to hydrate after as well.
Warm-up and Cool-down
A 5- to 10-minute dynamic stretching warm-up before a workout can help get blood flowing to the muscles. After exercising, slowly decrease the intensity rather than stopping abruptly, and follow with a cool-down routine. This can help prevent fluid pooling in the muscles and joints and improve breathing recovery.
Recovery and Rest
Allowing your muscles adequate time to rest and repair is crucial. Incorporate rest days into your routine, focusing on active recovery methods such as gentle yoga, walking, cycling, or swimming.
Massage and Foam Rolling
Massaging sore muscles can help release tension, improve blood flow, and speed up recovery. Foam rollers are a great tool to increase blood flow to large muscle groups through applied pressure.
Nutrition
A healthy diet that includes anti-inflammatory foods such as tomatoes, olive oil, green leafy vegetables, nuts, fatty fish like salmon and tuna, and fruits (especially berries) can help reduce muscle soreness.
Cold Therapy
Applying ice packs or soaking in a cold bath can help reduce inflammation and provide relief from muscle soreness.
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Muscle soreness diagnosis
Muscle soreness is a pain that often follows strenuous exercise. It is caused by tiny, microscopic tears in muscle fibres. The body responds to this damage by increasing inflammation, leading to muscle soreness. This is known as Delayed Onset Muscle Soreness (DOMS).
Diagnosis of muscle soreness is based on a doctor observing the symptoms. Lab tests and imagery are usually not required for the diagnosis of delayed muscle soreness. Symptoms of DOMS include muscle pain, tenderness, stiffness, fatigue, swelling, and cramps, alongside limited movement of the affected body part. These symptoms usually occur 12 to 24 hours after an intense workout and disappear within 4 days to a week.
If you are experiencing muscle soreness, you may try some self-care strategies to alleviate the pain. These include rest, gentle stretching, massage, and warm and cold baths. Over-the-counter pain relievers, such as NSAIDs (nonsteroidal anti-inflammatory drugs) like aspirin and ibuprofen, can also help reduce inflammation and pain.
However, it is important to note that if your muscle soreness persists for more than a few days or worsens despite rest and self-care, it could be a sign of a more serious issue that requires professional medical attention. Additionally, if you experience sharp pain, muscle spasms, numbness, or tingling, it is recommended to consult a doctor immediately, as these symptoms differ from the typical dull ache of muscle soreness.
To summarise, muscle soreness diagnosis is primarily based on observing symptoms, and treatment focuses on reducing pain and promoting muscle recovery through various methods such as rest, gentle exercise, massage, and anti-inflammatory medications.
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Muscle soreness myths
Muscle soreness is a pain that often follows strenuous exercise. It is a common phenomenon, especially after trying something new. While it is usually temporary and not serious, it can sometimes be a symptom of a more long-term or serious condition.
Myth 1: Muscle soreness is caused by the build-up of lactic acid
Lactic acid build-up was previously thought to be the cause of Delayed Onset Muscle Soreness (DOMS). However, this has been debunked. DOMS is caused by microscopic tears and muscle damage, while acute muscle soreness results from lactic acid build-up.
Myth 2: It's not a good workout unless you get DOMS
Many people believe that if they don't experience soreness, they haven't worked out hard enough. This is not true. Soreness is not a good indicator of muscle adaptation and growth. It is possible to have a productive workout without experiencing soreness.
Myth 3: The more fit you are, the less susceptible you are to DOMS
While it is true that your body adapts to workouts over time, reducing soreness, there is also a genetic component to soreness sensitivity. Some people are more susceptible to DOMS regardless of their fitness level.
Myth 4: Pre- and post-workout stretching is a good way to prevent and treat DOMS
Research suggests that stretching before or after a workout does not reduce muscle soreness in healthy adults. In fact, static stretching before a workout may decrease power and strength. Instead, it is recommended to do dynamic stretching before a workout and static stretching after.
Myth 5: Muscle damage is always a bad thing
While muscle trauma can indicate an injury, some muscle damage is necessary to stimulate protein production and muscle growth. When muscles repair themselves, they become larger and stronger.
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Frequently asked questions
Muscle soreness is a pain that often follows strenuous exercise. It is caused by temporary muscle damage and inflammation.
Symptoms of muscle soreness include muscle pain, tenderness, stiffness, fatigue, swelling, and cramps, as well as limited movement of the affected body part.
Treatment for muscle soreness includes rest, massage, warm and cold baths, and anti-inflammatory drugs. Gentle stretching, topical treatments, and over-the-counter painkillers can also help relieve pain and improve recovery.
Muscle soreness usually lasts between 2 to 5 days, but it can take up to a week for the symptoms to disappear completely.
