Muscle soreness is a common experience, especially after an intense workout or engaging in physical activities beyond one’s usual routine. Whether you are a seasoned athlete or a beginner in the gym, soreness can be an uncomfortable but natural response to physical exertion. Understanding the causes of muscle soreness and knowing how to manage it effectively can help you recover faster and improve your overall performance.
What Causes Muscle Soreness?
Muscle soreness is generally categorized into two types:
- Acute Muscle Soreness (AMS)
- This occurs during or immediately after exercise due to the accumulation of metabolites like lactic acid, as well as temporary muscle fatigue.
- AMS usually subsides within a few hours as the body clears these metabolic byproducts and restores normal function.
- Delayed Onset Muscle Soreness (DOMS)
- DOMS typically occurs 24 to 72 hours post-exercise and results from microscopic damage to muscle fibers.
- The inflammation and repair process can lead to pain, stiffness and muscle tenderness in the affected muscles.
The Science Behind DOMs
According to research, DOMS is not primarily caused by lactic acid buildup but rather by microtrauma to the muscle fibers. This damage triggers an inflammatory response, leading to swelling, increased sensitivity, and stiffness (Cheung et al., 2003). This natural process is a sign that your muscles are adapting and becoming stronger over time.
Although muscle soreness is a sign of muscle adaptation, it can still be uncomfortable. Here are some scientifically supported ways to manage and reduce soreness:
Active Recovery
Engaging in light physical activity, such as walking, stretching, or yoga, can promote blood flow and help remove metabolic waste from the muscles. A study by Cheung et al. (2003) found that low-intensity exercise may reduce the perception of soreness by increasing circulation and promoting oxygen delivery to muscles. Dynamic stretching before exercise and gentle stretching post-exercise can improve flexibility and reduce muscle stiffness, which help manage sore sensations following
your workout.
Heat & Cold Treatments
Applying ice packs or taking ice baths can help reduce inflammation and numb the affected area, providing temporary pain relief. Cryotherapy has been shown to decrease muscle damage markers and improve recovery time (Hohenauer et al., 2015).
Heat treatment, such as warm baths or heating pads, can increase blood flow to sore muscles, promoting relaxation and reducing stiffness. Studies suggest that applying heat within 24 hours post-exercise may help alleviate soreness (Malanga et al., 2015).
Massage and Foam Rolling
Massage therapy and foam rolling can help break up muscle adhesions, improve blood flow, and reduce muscle tightness. A meta-analysis by Wiewelhove et al. (2019) found that foam rolling can be effective in reducing DOMS and improving flexibility.
Hydration and Nutrition
Water: Proper hydration is essential for muscle function and recovery. Dehydration can exacerbate muscle cramps and soreness.
Protein: Consuming sufficient protein helps repair muscle damage and promote growth. A study by Pasiakos et al. (2014) suggests that protein intake post-exercise can enhance recovery and reduce soreness.
Anti-inflammatory Foods: Foods rich in omega-3 fatty acids (e.g., salmon, walnuts) and antioxidants (e.g., berries, turmeric) may help reduce inflammation and soreness (Tinsley & La Bounty, 2015).
Conclusion
Muscle soreness is a natural response to exercise, signaling that your body is adapting and growing stronger. While DOMS can be uncomfortable, incorporating proper recovery strategies such as active recovery, hydration, nutrition, and massage can help alleviate pain and promote muscle repair. By understanding the causes of muscle soreness and using evidence-based remedies, you can continue to challenge yourself while minimizing discomfort and improving overall performance.
How We Can Help
Working with exercise professionals, such as kinesiologists or certified trainers, can ensure that you execute exercises with proper form and alignment. Professional guidance reduces injury risk and maximizes effectiveness.
At CARESPACE, we are focused on a holistic approach to health and helping clients like you reach your individual health goals. Whether you’re new to exercise or looking to optimize your routine, our team of practitioners (including RMTs and registered dietitians!) can help manage your muscle soreness.
Call or book online today to learn more about how we can support you in reaching your health and fitness goals!
References
Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness. Sports Medicine, 33(2), 145-164.
Hohenauer, E., Taeymans, J., Baeyens, J.-P., Clarys, P., & Clijsen, R. (2015). The effect of cryotherapy on recovery following exercise: A meta-analysis. European Journal of Applied Physiology, 115(5), 925-940.
Malanga, G. A., Yan, N., & Stark, J. (2015). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate Medicine, 127(1), 57-65.
Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2014). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults. Sports Medicine, 44(5), 655-678.
Tinsley, G. M., & La Bounty, P. M. (2015). Effects of fish-oil-derived omega-3 fatty acids on muscle growth and inflammation. Journal of the International Society of Sports Nutrition, 12(1), 22.
Wiewelhove, T., Doweling, A., Schneider, C., et al. (2019). A meta-analysis on the effects of foam rolling on performance and recovery. Frontiers in Physiology, 10, 376.
