While some people do not consider their exercise effective unless they feel sore afterward, others would rather not feel sore after every workout. Muscle soreness is a natural process that sometimes occurs after exercise as the body works to repairs damaged muscles. Warming up before exercising and allowing the body time to adapt to new exercises will help prevent and reduce muscle soreness. Treatment for muscle soreness includes rest, anti-inflammatory medications, ice and heat therapy and massages.
Cause
As you exercise, you begin to breathe faster to deliver more oxygen to your muscles. When more energy is required than the body can deliver oxygen, which frequently happens during strenuous activities such as running and weightlifting, the body breaks down glucose and converts it to pyruvate. Pyruvate is then converted into a substance called lactic acid, which breaks down glucose so that the body can continue to get more energy despite the limited oxygen. The production of lactic acid causes discomfort, resulting in a burning sensation, during exercise. Contrary to popular belief, the soreness that occurs after exercise, called delayed-onset muscle soreness, or DOMS, is not from the buildup of lactic acid but is the result of the body's anti-inflammatory response to repair damaged muscles. Exercises that involve a lot of muscle contraction, such as downhill running and resistance training, are more prone to DOMS. DOMS peaks 24 to 72 hours after exercise and can last for a few days.
New Exercise
It is common for muscles to be sore after engaging in exercise that works out a new part of the body or is higher in intensity. With repetition of the exercise, your body will eventually adapt to the new exercise and recover faster from the damage done to the muscles' cell membranes. Sore muscles after every workout may happen when you do not allow your body the time it needs to adjust to new exercise routines. Soreness should be minimized over time as you repeat the same exercise.
Prevention
A proper warmup will also help prevent and reduce muscle soreness. Warming up before exercising increases the body's blood flow, which helps increase muscle elasticity, relaxation and resistance to tearing. Warm muscles also pull oxygen from the bloodstream and use stored muscle fuel more efficiently. An effective warmup is made up of five to 10 minutes of an aerobic activity that raises the body's temperature, such as light jogging, followed by dynamic stretching. Dynamic stretching, which is stretching while moving, is most effective when it involves the parts of the body that will be exerted during the exercise to come. For example, effective dynamic stretching for runners includes squats and lunges.
Treatment
Treatment for sore muscles includes resting the body and, if desired, taking a painkiller such as acetaminophen or ibuprofen. Limit your intake of acetaminophen and ibuprofen to the recommended dosage because overdose can lead to life-threatening illnesses such as liver failure. For the first 24 to 72 hours, muscle soreness should be treated with ice to reduce inflammation and pain. If the soreness persists after 72 hours, applying heat to the sore muscles will soothe and relax them. Getting a massage may also help to temporarily relieve soreness. If your muscles continue to be sore despite warming up and allowing your body time to adapt to new exercises, see a medical professional to rule out serious conditions such as muscle tears and sprains.
References
- MedlinePlus: Muscle Aches
- "Scientific American"; Why does Lactic Acid Build up in Muscles? And why does it Cause Soreness?; Stephen M. Roth; January 2006
- The University of New Mexico; Treating and Preventing DOMS; John David Maes, et al.; 2003
- "The New York Times"; Stretching: The Truth; Gretchen Reynolds; October 2008
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