Muscle Soreness
Muscles are tissues and we have over 600 muscles in our body. Those situated together in a certain part of the body or that perform the same action are often referred to as muscle groups.
There are three types of muscles in our body, based on their tissue type: smooth, cardiac, and skeletal muscles. While smooth muscles are found in most of our organs, the cardiac muscle is only found in the heart.
Skeletal muscles connect to our bones and carry out our movements. Overuse such as intense workouts or unfamiliar exercises can cause soreness.
Sore muscles often feel stiff or tender to the touch. They can also have a burning feeling when using them. It is normal to experience a sore muscle once in a while.
There are two types of soreness, acute and the so-called delayed onset muscle soreness.
Acute muscle soreness is also known as immediate muscle soreness. As the name implies, it is felt either during or right after physical activity. The pain is described as burning and disappears quickly after the exercise is discontinued.
Delayed onset muscle soreness (DOMS) is a common post-exercise muscle soreness. The stiffness and pain are delayed and only appear 24 to 72 hours after exercise. It often happens after a more intense or a new workout. Also, muscles are more likely to feel sore after a lot of eccentric movements.
Symptoms of DOMS can be more than just sore muscles after a workout. They can also include swelling or muscle spasms. Even the muscle strength or the joint range of motion can be temporarily reduced.
Which muscles can be affected?
Soreness of the skeletal muscles is very common after muscular activity. Eccentric movements, the stretching of contracted muscles, lead most often to DOMS. While all muscle groups can be sore from exercise, the upper body appears to be more prone to DOMS.
Acute soreness during a workout was long thought to be caused by lactic acid buildup in the muscles. Modern research suggests that it is caused by a buildup of hydrogen ions in the muscle tissue. This buildup makes the muscle more acidic which triggers the burning sensation.
Delayed onset muscle soreness (DOMS) is the response of the body to micro damage of the muscle and its connective tissue. Intense exercise causes micro tears in muscle fibres and the surrounding connective tissue.
Our body starts a repair process of the affected area. It increases the blood flow and triggers inflammation in the damaged tissue. This can lead to mild swelling and also makes the muscle more sensitive to movement.
Can muscle soreness be prevented?
Static stretching before a workout has been suggested as a way to avoid DOMS. However, current research found that it does not prevent or reduce DOMS. It is best to know your body’s limits and to add a proper warm-up and cool-down to your workout routine.
Since it is not possible to prevent sore muscles, the main focus is on how to reduce muscle discomfort and potential cramps. The following tips can help relax and soothe your sore muscles:
- Heat: A heating pad or a warm bath promotes blood circulation and the healing process in the muscles. Adding lavender, peppermint or rosemary oil to the bath can further help relieve the pain.
- Cold: Ice packs or a cold compress can help with inflammation and swelling. Due to the cold, less blood flows into the injured tissue, which stops the swelling.
- Massages: Gentle massages promote blood flow and help muscles to relax and heal. You can use a foam roller at home or see a physical therapist for a massage.
- Hydration: Staying hydrated is important, especially during or after physical activities. It helps with the blood and lymph flow. If you are a heavy sweater, you can also add some electrolytes.
- Epsom salt bath: Epsom salt contains magnesium which can help relax your muscles. Make sure you stay hydrated while you soak.
- Magnesium: Taking magnesium supplements or eating foods rich in magnesium can ease muscle cramps.
- Herbal remedies: Many herbs are known to help relieve inflammation or pain. These include turmeric, ginger, comfrey, and arnica. Turmeric and ginger are mostly used as extracts, and arnica and comfrey cream are used topically on the affected area.
While taking chemical pain relievers can ease the pain of sore muscles, some research has found that they may stall muscle growth and strength.
- Nutrition: A balanced diet with proteins, vegetable fats, carbohydrates and antioxidants is important for muscles to function properly.
- Light exercise: Active recovery workouts such as light cardio, yoga, or swimming improve blood flow. This helps to deliver oxygen and nutrients to the sore muscles without causing more damage.
- Sleep: Sleep is essential for muscle recovery. Try to get at least 7-9 hours of quality sleep per night.
After an intense workout, sore muscles can be very painful. This makes it sometimes difficult to distinguish soreness from injury. Asking yourself the following questions can help you to tell them apart.
What kind of pain do you feel? Soreness is more of a dull ache; your muscles are stiff and tender to the touch. With an injury, the pain is sharp and intense.
When did it start to hurt? While DOMS peaks a day or two after exercise, injury pain comes suddenly during or after a workout.
Where does it hurt? DOMS usually affects certain muscle groups while injury pain is often localized to a small area. This can be a pulled muscle or muscle strain but also a joint, tendon, or bone. Redness, swelling, or bruising are other signs that you may have an injury.
How long does the pain last? Pain from soreness eases after around three days. Injury pain can linger for weeks or months. Often, it gets more intense if the injury is not treated.
You should see a doctor or physical therapist if you experience any of the following symptoms:
- Very severe Pain, it may even interfere with daily tasks.
- Persistent pain, lasting days or weeks.
- Major redness or swelling.
- Muscle cramps that persist even after magnesium intake.
- The injured area feels numb.
These symptoms should be clarified as they could indicate that you injured your joint, tendon, or muscles.
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