Muscle pain happens after exercising. The technical term for this is delayed onset muscle soreness, or DOMS. The severity of muscle pain depends on the intensity of the exercise session. Muscle aches come from multiple causes, yet an ache should not be confused with an injury.
Misconceptions
Many people believe that a build up of lactic acid in the muscles is the reason they become sore. This is not the case, as Dr. Gabe Mirkin points out. Another misconception is that stretching after exercise can prevent muscle soreness. Stretching expands the muscles and soreness does not come from contracted muscles.
Causes
There are two main causes of DOMS. As RacingWeight.com points out, "The primary cause [of DOMS] is mechanical stress, which is an accumulation of microscopic tears to muscle fiber ... that happen as a consequence of repetitive, intense muscle contractions."
Another cause is muscle oxidation. During a workout, the muscles need more oxygen. When this happens, a reactive oxygen species is formed, which leads to muscle damage. A 2004 study by the University of Kuopio, published in the "European Journal of Applied Physiology," concluded, "even moderate intensity exercise may lead to oxidative stress."
Time Frame
The time frame of when DOMS will be felt varies based on the intensity and duration of the exercise. In addition, muscle familiarity of the exercise is a big factor. Person X and Person Y can do the exact same workout, yet Person X has been doing the workout for the past month and Person Y has never done the workout, Person Y's muscles will be sore for longer. Muscle soreness can be felt in as few as eight hours after exercise. It can last as long as three days and in extreme cases has lasted four to five days.
Solutions
There are many products available that claim to be the best at treating muscle soreness, however there are only two main ingredients: protein and amino acids. Muscle fibers are made of proteins. Because muscle soreness is caused by torn muscle fibers, eating some form of protein immediately after exercise will shorten the healing process.
Along these lines, amino acids are the building blocks of protein. Consuming an amino acid supplement will start the re-building process. RacingWeight.com suggests that, "by consuming a sports drink containing carbohydrate and protein/amino acids before, during, and after workouts, athletes can ensure that their muscle proteins are rebuilt with maximum efficiency."
Warning
The biggest thing to be aware of is the type of pain. Make sure the soreness is from an injury. The difference between DOMS and an injury is that with muscle soreness, normal movement and exercise can still be performed. Also, muscle soreness should start to feel better in a day or two. If it has been more than two days and something still doesn't feel right, consult a medical expert.
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