If you are new to exercise or haven't worked out in a long time, it is inevitable that you will experience some muscle soreness. However, even trained professional athletes can encounter soreness if their workout intensity increases or they perform new exercises. According to the American Council on Exercise, there are two types of exercise-related muscular soreness: soreness or pain you feel during an exercise that quickly dissipates afterwards and soreness you experience 24 to 48 hours after your workout, which is called delayed onset muscle soreness, or DOMS.
Lactic Acid Buildup
The exercise-related phrase "feel the burn" refers to the production of lactic acid in your muscles during a high-intensity exercise. Many believe muscle soreness after exercise is caused by the buildup of lactic acid. However, Dr. Haverkamp of Johnson State College states that after exercise, lactic acid levels return to normal within hours. Since soreness occurs two to three days later, it is impossible for lactic acid to be the source.
Muscle Breakdown
Muscle breakdown during exercise may be the source of pain and soreness days later. As you exercise, you are actually making tiny, microscopic tears in your muscle fibers. The soreness felt with DOMS is due to the inflammation and swelling in your muscles that have been damaged during exercise. Muscle breakdown may sound counterproductive, but it is a natural and beneficial process. According to Dr. Haverkamp, the inflammatory response is your muscle's way of repairing the damage. As soreness subsides, your muscles become stronger.
Relief
Soreness is a normal occurrence; however, the discomfort involved may put limitations on your daily living. Using over-the-counter anti-inflammatory medications, such as ibuprofen, may help alleviate some of the pain involved by reducing the inflammation and swelling due to muscle damage. Take one to two rest days in between workouts to allow your body to recover. Consult with your physician if your soreness lasts for longer than a week.
Prevention
The American Council on Exercise recommends gradual progression and moderate increases in intensity, frequency or duration to avoid DOMS. Once you experience DOMS at a certain intensity, you will not experience the same soreness again until you increase that intensity. Beginners should use light weights and progressively build. Even conditioned athletes should gradually introduce new or more difficult exercises into their routine.
Member Comments