Signs & Symptoms Of Sore Muscles After Exercise

Starting a new workout routine can be challenging enough, without adding the discomfort of stiff and sore muscles. These side effects are common, regardless of fitness level. Eventually, the muscles learn to adapt to the forces that are applied to the body when exercising, and the discomfort lessens.

Symptoms and Signs

Symptoms include aches, a feeling of stiffness in certain regions and tenderness of the muscle. In most cases, symptoms do not appear instantly. They develop 24 to 48 hours after the workout. The discomfort usually peaks between these times and then wears off. Under normal circumstances, the pain subsides within five to seven days without treatment. In more extreme cases, symptoms may include a mild fever at the onset of muscle pain and fatigue.

Causes

The most common cause of muscle soreness is due to activities that cause repetitive eccentric contractions of the muscle. These occur when the muscle is contracting while being lengthened at the same time. Initially, when we push ourselves beyond our physical boundaries, microscopic tears in the muscle fiber occur. The body in turn sends fluid to the afflicted area, causing swelling. It is this swelling that triggers the pain receptors. The tear in the muscles actually is a good thing -- when your muscle repairs itself, it gets stronger.

Lactic Acid

The burn you experience while exercising is a direct result of lactic acid. It is produced when you are involved in a rigorous workout when your blood can’t deliver enough oxygen to the muscles. Lactic acid is a by-product of the process your body goes through to produce more energy in the absence of oxygen, and it results in the burning sensation. However, lactic acid is flushed out of the system within an hour. Muscle soreness does not arise until around 24 hours after the workout.

Prevention

The best prevention is a gradual buildup to your workout routine. A sudden increase in intensity raises the chance of developing sore muscles. People underestimate the power of a good warm-up and cool-down. Stretching helps prevent muscle contractions and spasms. A light exercise such as walking helps increase the muscles' temperature and loosen them up to prepare for your workout. After your workout, do some more light walking to allow the muscles to cool gradually. A proper warm-up and cool-down delivers oxygen and nutrients to your muscles, which are needed to flush out protein waste products and lactic acid. When you do experience pain and discomfort, massages, anti-inflammatory drugs, hot and cold compresses and stretching can do a lot to alleviate the pain.