Muscle aches are a common result of physical activity. Although generally not harmful, muscle aches can be quite painful, especially for novices who are not used to soreness. For more inexperienced exercisers, muscle aches can be a major obstacle to sticking with an exercise program. For experienced exercisers, aches are sometimes looked at as a desirable indication of a tough workout. In either case, muscle aches go hand and hand with hard training.
Types
Muscle aches can be classified into two types. Muscle soreness experienced during training is referred to as immediate onset soreness. This soreness is typically felt as an intense burning and is short lived. Delayed onset muscle soreness (DOMS) is normally not felt until 12 to 24 hours after training, and can last anywhere from one to five days.
Mechanisms
Muscle aches are caused by a variety of mechanisms. Immediate onset soreness is caused by lactic acid, a metabolic waste created by training. The acid causes a burning sensation that gets worse with more time under tension. Although there is some debate, delayed onset muscle soreness is thought to be the result of microscopic muscle tears sustained during training.
Contributing Factors
Muscle aches have numerous causes and contributing factors. New exercisers are known to cause soreness because the body has not yet figured out the most efficient muscle recruitment patterns. The lowering phase of a lift causes more muscle damage than lifting because muscles are trying to contract while being pulled apart. Overload is also a major contributing factor to soreness because the muscles are trying to work harder than they are physiologically capable of.
Treatment
Muscle aches are not serious and will typically dissipate within a few days. For faster recovery, a number of effective treatments can be used. Ice is a common treatment for soreness because cold reduces inflammation and pain. Alternating hot/cold showers can be used following a workout to clear lactic acid from the body. The alternating temperatures cause blood vessels to contract and dilate, clearing waste from the muscles. Massage helps improve circulation, break up scar tissue and speed healing.
Warning
Muscle soreness is a normal part of exercise. Sometimes, however, aches and soreness interfere with muscle function and don't go away. When muscle pain is sharp, doesn't go away or is accompanied by deformity, a more serious injury is likely.
References
- The New Encyclopedia of Modern Bodybuilding; Arnold Schwarzenegger and Bill Dobbins; 1999
- Essentials of Strength Training and Conditioning - 3rd Edition; National Strength and Conditioning Association; 2008
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