Logan Steele
Muscle soreness is extremely common, and almost everyone has experienced it at some point. While muscle soreness can be caused by physical activity, it can also be caused by stress, tension, medication, or an underlying medical condition. When muscles are sore after exercise, it is because they have been exposed to a stress they are unaccustomed to, which causes small-scale damage to the muscle fibres. This is known as Delayed Onset Muscle Soreness (DOMS) and can last anywhere from a few days to a couple of weeks. While the damage occurs during exercise, the resulting response to the injury builds over the next one to two days. This is why you may not feel sore immediately after a workout, but rather a day or two later.
| Characteristics | Values |
|---|---|
| Common causes | Stress, tension, physical activity, overexertion, injury, fibromyalgia, medication |
| Possible treatments | Light exercise, stretching, hot or cold therapy, massage, rest, painkillers, hydration, anti-inflammatory foods, protein |
| Unlikely causes | Lactic acid buildup |
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What You'll Learn
Delayed onset muscle soreness (DOMS)
Muscle soreness is extremely common, and almost everyone has experienced discomfort in their muscles at some point. This soreness is often caused by exposing muscles to a stress they are unaccustomed to, which can be from structured exercise or other physically straining events such as gardening or household activities.
The exact cause of DOMS is not known, but it is clear that it is not due to lactic acid buildup in the muscles, as was previously thought. Cells produce lactate, not lactic acid, and this process opposes, rather than causes, the buildup of acid in the muscles and bloodstream. Lactic acid clears out of the muscles within about an hour after exercise, long before muscle soreness begins.
There are several ways to reduce muscle soreness and speed up recovery. Light exercise, such as walking or gentle yoga, can increase blood flow to the damaged muscles, bringing oxygen and nutrients to them and expediting the healing process. Anti-inflammatory foods such as watermelon, cherry juice and pineapple may also help alleviate soreness. Staying hydrated can also help, as dehydrated muscles are more susceptible to damage.
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Microtears and inflammation
Muscle soreness is a common occurrence after unusual or vigorous physical activity. This soreness is often caused by microtears in the muscle fibres, also known as muscle trauma. These microtears are tiny tears in the muscle fibres that occur when you engage in strenuous or new types of physical activity. They are so small that they cannot be seen without a microscope.
The microtears trigger inflammation, which initiates the process of repairing and rebuilding the muscle fibres. This inflammatory response is an important mediator for future hypertrophic adaptations, leading to muscle growth. The process of repairing and adapting to microtears to increase muscle mass is called hypertrophy. Over time, the microtears accumulated from exercise will eventually contribute to muscle growth.
The soreness caused by microtears is known as Delayed Onset Muscle Soreness (DOMS). It typically starts to become noticeable about 6-8 hours after intense exercise and peaks about 24-48 hours after the workout. DOMS is characterised by a dull, aching pain that can make the muscles feel tight and tender to the touch. It may be accompanied by slight swelling.
There are several strategies to manage the symptoms of DOMS. Light exercise, yoga, ice massage, acupuncture, transcutaneous electrical nerve stimulation (TENS), and NSAIDs (non-steroidal anti-inflammatory drugs) can help relieve the pain associated with DOMS. Additionally, drinking tart cherry juice has been found to reduce post-workout pain due to its anti-inflammatory properties.
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Lactic acid is not the cause
Lactic acid is a chemical your body produces when your cells break down carbohydrates for energy. It is a common misconception that muscle soreness after exercise is caused by lactic acid buildup in your cells. While it is true that intense physical activity can cause a temporary rise in lactic acid levels, this is not the cause of muscle soreness.
Firstly, the lactic acid is flushed out of your muscles very quickly and does not cause any damage or pain. The liver and kidneys filter lactic acid out of the blood and break it down into glucose. Secondly, muscle soreness is now understood to be caused by microtears in muscle fibres, which are a normal and even beneficial part of muscle growth. This soreness usually sets in 24 to 72 hours after a workout, which contradicts the theory that lactic acid is responsible.
Research has shown that muscle soreness is a result of a cascade of physiological effects in response to microscopic trauma sustained during intense exercise. This includes inflammation in the muscles in response to the microtears. This process is known as delayed onset muscle soreness (DOMS) and can be addressed through appropriate remedies and treatments.
Furthermore, lactic acid may actually play a positive role in muscle recovery. According to Dr. Corbin Hedt, a physical therapist at Houston Methodist, "lactic acid buildup after a hard workout might actually cue muscle regeneration—acting as a signal to your body that your muscles have worked really hard and need to be repaired and rebuilt." Therefore, rather than trying to minimise lactic acid buildup, it may be beneficial to embrace it as a natural part of the muscle recovery process.
In conclusion, while lactic acid has long been associated with muscle soreness, this notion has been debunked by recent research. Lactic acid is quickly metabolised by the body and does not cause pain or injury. Instead, muscle soreness is a result of microscopic trauma and the inflammatory response that follows, which is essential for muscle growth and regeneration.
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Recovery strategies
Muscle soreness is a common consequence of overworking your body. It is important to distinguish between run-of-the-mill muscle soreness and an overuse injury. If you are unable to flex and extend your limbs without pain after a few days, you may have an injury and should consult a doctor.
Delayed Onset Muscle Soreness (DOMS) occurs after significant increases in exercise difficulty or workouts that emphasise eccentric muscle contractions. It is considered normal to experience DOMS for 24 to 72 hours after a novel or eccentric-heavy exercise. During this period, you should still be able to carry out your normal daily activities.
- Hydration: Drink 1.5 litres of water for every kg lost during exercise. Cherry juice is also recommended by many athletes to reduce inflammation, muscle damage and soreness.
- Sleep: Sleep deprivation may impair muscle recovery by affecting the body's inflammation response and the production of hormones that aid muscle growth.
- Massage: Massage has been found to improve flexibility and decrease muscle soreness.
- Compression garments: A 2019 study found that wearing compression garments lowered the time for muscle recovery in German handball players.
- Stretching: Stretching exercises before and after a workout can help prevent injury and prime your muscles for rebuilding post-activity.
- Foam rolling: Using a foam roller increases blood flow to your muscles through applied pressure, helping to release tight muscles and speed up the recovery process.
- Light activity: Light exercise after an intense workout keeps the blood circulating and speeds up the body's ability to drain waste and chemicals.
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When to see a doctor
Muscle soreness is extremely common, and almost everyone experiences it at some point. It is often caused by overexertion or injury, but it can also be caused by certain medications, such as statins, corticosteroids, immunosuppressants, and fluoroquinolone antibiotics. In some cases, muscle soreness can be a symptom of a more serious condition, such as fibromyalgia, chronic fatigue syndrome, or polymyalgia rheumatica.
If you are experiencing muscle soreness, there are several things you can try to ease the discomfort. Light exercise, such as walking or gentle yoga, can help to increase blood flow to the affected area, promoting healing. Proper hydration is also important, as dehydrated muscles are more susceptible to damage. Anti-inflammatory foods, such as watermelon, cherry juice, and pineapple, may also help to reduce soreness.
However, if your muscle soreness is accompanied by other symptoms, it may be a sign of a more serious condition and you should seek medical attention. For example, if you experience dark urine, muscle cramps, or fatigue along with muscle soreness, it could be a sign of rhabdomyolysis, a rare but dangerous condition that can lead to kidney damage. If you experience a sudden onset of water retention or a reduction in urine volume along with muscle soreness, this could also be a sign of a medical emergency.
In addition, if your muscle soreness is not improving or is interfering with your daily activities, it is important to consult a doctor. They can help determine the underlying cause of your muscle soreness and recommend appropriate treatment options. This may include rest, over-the-counter pain relievers, or stretching and exercise modifications.
While muscle soreness is usually not a cause for concern, it is important to listen to your body and seek medical attention if your symptoms persist or worsen.
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