In an effort to quickly get in shape or push beyond your limits, you might be tempted to overexert yourself or exercise excessively, both of which can lead to sore, achy muscles. In addition to being sore, your muscles also may be stiff and difficult to move. Most muscle aches that occur with exercise will dissipate after three days, but if the soreness does not get better or is particularly severe, consult a doctor to rule out a more serious injury.
Causes
Overexertion can lead to muscle fatigue, which can result in aching, tired muscles. The soreness caused by overexertion typically lasts one to two days before dissipating. In some cases, the soreness will not set in until one or two days after you exercise – a condition known as delayed onset muscle soreness, or DOMS. Research suggests DOMS is mostly an inflammatory response triggered by tiny tears in the muscle cells. The soreness from DOMS typically starts to dissipate after three days and disappears after seven days. Larger tears are considered muscle strain. Soreness from this injury can last for several days to weeks depending on the severity.
Symptoms
Soreness caused by overexertion starts immediately after working out and disappears after two or three days. The soreness is often better with gentle movement. DOMS is characterized by soreness that sets in 24 to 48 hours after exercise and peaks between 48 and 72 hours afterward, according to researchers at the University of New Mexico. DOMS might be accompanied by other symptoms, including stiffness, muscle tenderness, weakness and swelling. The soreness from injury is first felt when the injury and lingers for several days, usually getting worse before it gets better. The injured muscles might be swollen and tender to the touch. Pain from an injury is typically worse upon movement. Bruising and redness often accompany severe muscle strains.
Treatment
To treat muscle aches from overexertion, rest your muscles as much as possible. Taking a hot bath or applying a heating pad may offer relief from the soreness, as can taking a nonsteroidal anti-inflammatory, such as ibuprofen or acetaminophen. Be careful when taking them, however, as they can irritate your gastric lining. DOMS can be treated in the same manner, although no treatment has been found to be particularly effective at speeding the healing process. Injuries should be treated by resting your sore muscles as much as possible. MedlinePlus recommends wrapping ice in a cloth and applying it to the affected muscles for 10 to 15 minutes at a time, every hour for the first day, then every three to four hours a day after that. Ice can be applied for several days after the injury. Compressing the muscles and elevating them above the heart can help the healing process. Once the pain goes away, slowly resume activity. Seek medical attention if injuries don't improve after two days.
Prevention
The best way to prevent sore muscles is not to exercise excessively. Pace yourself during exercise and avoid pushing yourself to the point of fatigue and soreness. Build up your endurance gradually. Take at least one day off a week to rest and restore yourself. Warming up and gently stretching your muscles can go a long way to preventing DOMS and injuries. Cooling down and performing more stretching after exercise also are very helpful. Drink plenty of water and eat nutrient-dense foods to help your muscles grow and rebuild effectively. Consult a trainer to have him work out a plan for you.
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