Muscle Soreness

Muscle soreness, a common sensation experienced by almost everyone at some point in their lives, especially after engaging in physical activity or exercise. Whether you're a seasoned athlete or just starting out on your fitness journey, the discomfort of sore muscles can be both a sign of progress and a message telling you you're out of shape. But what is muscle soreness? Why do we get sore? 

What is muscle soreness?
Muscle soreness is the pain and tenderness in muscles felt after strenuous physical activity that the muscles used during the activity are not accustomed to. It can be split up into two categories, acute muscle soreness, and delayed onset muscle soreness. Acute muscle soreness is soreness that occurs during and immediately after activity, and delayed onset muscle soreness typically being felt 24 to 72 hours after activity. The exact mechanism of muscle soreness is not completely understood, but the pain ultimately has been thought to be a result of damage to muscles and the accumulation of lactic acid post-exercise.


Causes:

While we all know muscle soreness is caused by physically demanding activities that your muscles aren’t used to, there may also be more details to that such as:

• Lactic acid buildup

• More amounts of lactic acid is produced by the body as a result of anaerobic metabolism during exercise 

• Muscle damage 

• When exercise occurs, micro-tears on muscles occur 

• Dehydration 

• Dehydration impairs muscle function and recovery, leading to more soreness 

• Poor recovery practices 

• Poor practices such as not getting enough sleep, not stretching or rolling after exercise may lead to more soreness

• High exercise intensity 

• Higher intensities forces muscles to work harder, producing more waste products such as lactic acid and causing more significant damage to them

Muscle soreness, although annoying and often a hindrance to athletes, can be reduced or prevented through: 

• Icing
  - Icing sore areas helps reduce inflammation in the area 

• Engaging in cooldown after exercise
  - Cooldowns after exercise can be an effective way to flush out lactic acid, a byproduct produced during running

• Active recovery
  - Active recovery, low intensity exercises such as swimming or walking, encourages in blood flow to muscles affected by soreness, helping with recovery 

• Quality sleep
  - During sleep muscles regenerate and repair 

• Hydration
  - Proper hydration contributes to the removal of lactic acid by improving blood circulation 

• Proper nutrition
  - Proper nutrition aids the recovery and replenishment of muscles 

• Rolling/stretching 

- Rolling and stretching muscles used during workout can improve blood flow, encouraging better recovery. 

Who is affected by muscle soreness?

Muscle soreness affects people of all fitness levels, ages, and backgrounds. With typically athletes partaking in high intensity sports such as weightlifting, running, cycling, and swimming being the most susceptible to muscle soreness, especially during periods of intense training and competition.

Conclusion

Muscle soreness, although an inevitable experience for anyone of any athlete, can be significantly reduced through proper measures such as icing, stretching, and hydration. Even without intervention, it typically resolves by itself quickly within 72 hours.

Sources

Mayo Clinic. “Muscle Pain: Causes.” Mayo Clinic, Mayo Foundation for Medical Education and Research, www.mayoclinic.org/symptoms/muscle-pain/basics/causes/sym-20050866.

Healthline. “Why Your Muscles Get Sore and What You Can Do About It.” Healthline, Healthline Media, www.healthline.com/health/fitness-exercise/sore-muscles.

Medical News Today. “What Can Cause Stiffness After Exercise and How Can It Be Managed?” Medical News Today, Healthline Media UK Ltd, www.medicalnewstoday.com/articles/327138.

GoodRx. “How to Get Rid of Sore Muscles: Causes and Remedies.” GoodRx, GoodRx, www.goodrx.com/well-being/movement-exercise/get-rid-of-sore-muscles