If you train with weights, you will have to deal with muscle aches from time to time. Muscle aches are a common side effect of resistance training. Although generally harmless, muscle aches can be annoying, and be a deterrent to novice exercisers. Getting a better understanding of muscle aches can make them less of an obstacle to progress in the gym.
Types
There are two types of muscle aches commonly experienced following strength training. There is immediate soreness, commonly referred to as "the burn" and delayed onset muscle soreness (DOMS). Immediate soreness generally occurs during exercise and dissipates within an hour after training. DOMS will occur anywhere from one to two days following a workout, and can last up to three days.
Theories/Speculation
Immediate soreness is a result of acidic metabolic waste produced by training. The waste irritates nerves in the muscle to produce the temporary burning sensation. The exact cause of DOMS is debatable, although recent theory attributes it to microscopic tears in muscle and connective tissue, according to the American Council on Exercise. As muscles heal, the aching sensation starts to dissipate.
Causes
There are several factors that can contribute to muscle aches. While any one of these factors may cause soreness, it will generally be a combination of two or more that causes significant muscle aches. Lifting a heavier weight than previously attempted, performing an unfamiliar exercise, and emphasizing the eccentric (lowering) phase of a lift all contribute to muscle aches. Each of these factors can contribute to the micro-tears which are thought to cause muscle aches.
Treatments
There are several ways to treat muscle aches. Following a workout, an alternating hot/cold shower can help flush waste out of muscles. Epsom salt baths can loosen stiff muscles and draw out inflammation. Massage and stretching will help increase circulation and speed muscle healing. In many cases, a brief, easy cardiovascular workout will also provide the increase in circulation necessary for healing.
Warning
While muscle aches are a normal, mostly harmless side effect of training, novices should be careful not to confuse soreness and injury. Normal muscle aches tend to come on gradually and affect both sides of the body equally, over a large surface area. If a muscle pain comes on suddenly, is accompanied by a popping or tearing sound, or affects one specific muscle or joint, there may be a more serious problem. Discoloration, either brown or purple, indicates internal bleeding from a muscle tear. Any unexplained pain should be investigated by a physician.
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