Exercise can help build muscle and increase endurance and stamina. But if you push too hard, your muscles can easily be sore for several days after finishing your exercise session — which can put a damper on your training regimen. Most muscle aches are the result of pushing too hard and will dissipate after one to two days. However, in the case of delayed onset muscle soreness, the pain may take a day longer to subside. Talk to your doctor if the muscle soreness doesn't start ease after three days.
Symptoms
The muscle ache caused by overexerting yourself during exercise can begin as soon as you finish your workout. The soreness can be accompanied by slight stiffness and usually lasts no more than two days. The soreness from delayed onset muscle soreness sets in 24 to 48 hours after exercising and usually dissipates after 72 hours, although the pain may linger for up to seven days. DOMS can also bring about other symptoms including weakness, muscle tenderness, stiffness and swelling.
Causes
Overexertion can fatigue your leg muscles, particularly if you are out of shape, which can lead to soreness because the muscles are deprived of oxygen. The cause of DOMS is not clear, but it is known to be an anti-inflammatory response that is possibly triggered by micro tears in the muscle. It is also known that eccentric exercise — resistance against lengthening of the muscle — contributes to DOMS. Examples of eccentric exercise include lowering a weight and running downhill.
Treatment
Treating mild leg soreness that results from overexertion includes rest, applying ice to the muscles and taking ibuprofen or acetaminophen for the pain. The same treatments can be applied to DOMS, but no treatment has been found that consistently helps speed up the healing process. Massaging your leg muscles may offer relief from the soreness. According to Clayton South of BodyBuilder.com, taking protease enzymes and plant-based sitosterols can help reduce the inflammation caused by DOMS, but consult a doctor before taking any supplement.
Prevention
To avoid overexertion, pace yourself and increase the intensity of your exercise sessions gradually and incrementally. Avoid pushing yourself to the point of soreness and fatigue, and don't exercise if you are tired. The most effective way to prevent DOMS is by performing a warm-up before your exercise. Warm up for 10 to 15 minutes by doing some mild cardio or calisthenics, then gently stretch your leg muscles. Drink plenty of water to stay hydrated before, during and after exercise. Include a cooldown period after exercise, followed by more stretching.
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