Muscle Soreness

What is Muscle Soreness?

Muscle soreness, also known as Delayed Onset Muscle Soreness (DOMS), refers to the discomfort or pain felt in muscles after engaging in physical activity, especially when the exercise is new or more intense than usual. This soreness typically develops 12 to 24 hours after the activity and can last for several days.

Causes of Muscle Soreness

Muscle soreness is primarily caused by microscopic damage to muscle fibers that occurs during exercise, particularly from:

• Eccentric movements: Exercises that involve lengthening the muscle, such as lowering weights or running downhill.
• New or intense exercise: Engaging in a new workout routine or pushing your body harder than it’s used to can lead to muscle strain.

This damage triggers an inflammatory response, which leads to the characteristic soreness as the body works to repair the muscle tissue.

Symptoms of Muscle Soreness

Common symptoms of muscle soreness include:

• Stiffness and tenderness in the affected muscles.
• Swelling or mild inflammation.
• Reduced range of motion due to discomfort.
• Temporary weakness in the affected muscles.

How to Manage Muscle Soreness

While muscle soreness is a normal part of exercise recovery, you can take steps to alleviate discomfort and promote recovery:

• Rest: Give your muscles time to recover before engaging in strenuous activity again.
• Stretching and light exercise: Gentle stretching and low-impact activities like walking can improve circulation and reduce stiffness.
• Hydration and nutrition: Staying hydrated and consuming protein-rich foods can assist muscle repair.
• Massage and foam rolling: These methods can help relax tight muscles and improve blood flow.
• Cold or heat therapy: Applying ice can reduce inflammation, while heat can soothe and relax sore muscles.

When to Seek Medical Attention

Muscle soreness is generally harmless and resolves on its own. However, if you experience severe pain, persistent swelling, or symptoms of a more serious injury (such as a muscle tear), it’s important to consult a healthcare professional.

In most cases, muscle soreness is a sign that your muscles are adapting and getting stronger, so while it may be uncomfortable, it’s often a normal part of the fitness journey!