Two types of muscle aches plague bodybuilders. The first occurs while you work out and is generally a low-level pain that dissipates quickly after exercise. The second type of ache is called delayed muscle soreness, and it can occur anytime within 24 to 48 hours after vigorous exercise. After 72 hours, the pain begins to disappear. By designing a reasonable workout regimen, you can minimize these aches to a degree.
Function
Though there are many theories that purport to describe what causes delayed muscle soreness, no consensus exists, according to the American Council on Exercise. One likely theory is that the pain occurs because exercise causes microscopic tears in muscles and nearby connective tissue.
Expert Insight
Although techniques such as icing or massaging the muscle might provide minimal benefits, there is currently no recommended technique for eliminating the muscle aches that arise after a workout, according to ACE. The council recommends designing a workout regimen that gradually increases intensity rather than starting off with vigorous exercise. This allows your body to get used to an intensity level, minimizing later aches.
Minimizing Muscle Aches
Start off at an easy pace. Perform bodybuilding exercises that test your limits without overexerting your muscles. For example, each exercise should consist of one set of 12 to 15 repetitions. By the time you reach that many repetitions, your muscles should feel fatigued. If not, increase the weight. As time goes on, your muscles will grow used to the intensity of your exercise regimen. Conservatively increase the intensity every so often to induce further muscle growth. Steadily ramping up the intensity over the course of several months decreases muscle aches, though it will not entirely eliminate them.
Warning
While some muscle soreness is normal, it is possible during an exercise to damage a muscle or joint. Pay careful attention to the pain to determine whether you have seriously injured yourself. For example, if you complete a weightlifting exercise and feel pain in a joint, this is not a typical ache. You must see a doctor to determine if you have damaged that joint or nearby connective tissue. Other signs of serious injuries include swelling and localized pain, which each indicate muscle damage. If you experience these symptoms, stop working out immediately and consult a doctor.
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