What to Do About Post-Exercise Muscle Soreness? Understanding the Causes, Relief, and Prevention

Many people have likely experienced muscle soreness and discomfort after exercise, a feeling that can sometimes be bothersome and even affect daily activities. Among these, Delayed Onset Muscle Soreness (DOMS) is a common phenomenon, appearing some time after exercise and causing muscle stiffness and pain. What exactly causes delayed onset muscle soreness? JC Fit City has compiled relevant information. By understanding its causes and correct coping methods, you can more effectively relieve discomfort and ensure a pleasant post-exercise experience.

1. Distinguishing Between Muscle Soreness and Strain

When experiencing muscle discomfort after exercise, it's crucial to differentiate between muscle soreness and strain, as their treatment methods are completely different. Many people often confuse muscle soreness with strain after exercise. How should they be distinguished?

● Characteristics of Muscle Soreness:
○ Sensation: Typically a deep, aching or tight sensation in the muscle, possibly accompanied by mild tenderness when pressed.
○ Onset Time: Usually appears 12–72 hours after exercise, peaking at 24–48 hours, and gradually subsides after several days.
○ Treatment: Appropriate rest, gentle stretching, massage, and hot compresses can help relieve it.

● Characteristics of Muscle Strain:
○ Sensation: Usually a sudden, sharp pain, possibly accompanied by swelling, bruising, and restricted movement.
○ Onset Time: Typically occurs during or immediately after exercise, with persistent pain that may even worsen.
○ Treatment: Requires immediate cessation of exercise and ice application. Avoid hot compresses and massage, as these can worsen bleeding and swelling. Professional medical advice should be sought thereafter.

2. Causes of Delayed Onset Muscle Soreness

Feeling sore after exercise is a common phenomenon. How should "immediate muscle soreness" and "delayed onset muscle soreness" be distinguished? "Delayed Onset Muscle Soreness (DOMS)" refers to muscle soreness that appears 24 to 72 hours after exercise. The biggest difference from "immediate muscle soreness" is that "immediate muscle soreness" usually appears during or immediately after exercise, while DOMS appears some time after exercise.

The main causes of DOMS are microscopic damage to muscle fibers during exercise and the body's inflammatory response. This damage and inflammation cause muscle discomfort. In the past, some believed that DOMS was caused by lactic acid accumulation, but American research has found that lactic acid levels in muscles and blood return to pre-exercise levels within one hour of exercise, which is unrelated to DOMS appearing 24 to 72 hours later. Common exercises that lead to muscle soreness include high-intensity exercises, such as weightlifting or sprinting, or trying a new exercise or one not performed for a long time, as the muscles are unaccustomed and prone to soreness.

3. Methods to Relieve Post-Exercise

Muscle Soreness Severe muscle discomfort after exercise can affect daily life. There are actually many effective ways to relieve muscle soreness:

● Light Exercise and Stretching:
○ Light activity can promote blood circulation and aid muscle recovery, relieving stiffness. Examples include walking and swimming.

● Hot and Cold Compresses:
○ Applying cold immediately after exercise can effectively relieve inflammation and pain. Applying heat to muscles is best done within 24–48 hours after exercise, as it helps promote blood circulation and relax muscles.

● Massage and Bathing:
○ Massage can help release muscle tension, promote blood circulation, and provide a relaxing effect; warm baths can also relax the entire body's muscles and relieve body aches.

● Adequate Rest and Recovery:
○ Muscles need time to repair. Allowing muscles sufficient recovery time is an important way to alleviate DOMS.

4. Can You Continue Exercising with Post-Exercise Muscle Soreness?

Muscles need time to repair, so can you still exercise if you feel muscle soreness after a workout? If it's mild soreness, light exercise, such as walking or low-intensity aerobic exercise, can aid muscle recovery and relieve soreness. However, for moderate to severe soreness, complete rest is recommended, avoiding strenuous exercise to prevent further muscle damage. To assess the degree of pain and find methods to relieve muscle soreness, it's best to seek professional advice from a doctor or physical therapist.

5. Tips for Preventing Delayed Onset Muscle Soreness

● Warm-up and Cool-down Exercises:
Thorough warm-up and stretching before exercise can increase muscle temperature and elasticity, preparing muscles for activity and reducing the risk of muscle damage; cool-down exercises after a workout can help muscles gradually return to a resting state, reducing soreness.

● Gradually Increase Exercise Intensity:
Allow your body to adapt to new exercises, avoiding sudden high-intensity training.

● Replenish Nutrients and Water:
Consuming protein and antioxidants helps with muscle repair. Replenishing water can maintain body fluid balance and help restore muscle function.

Post-exercise muscle soreness is a common phenomenon during the training process. By understanding the causes, relief methods, and prevention techniques of delayed onset muscle soreness, you can effectively alleviate discomfort and enjoy the benefits of exercise more healthily and safely. JC Fit City regularly organizes sports-related activities, allowing you to connect with other sports enthusiasts. Let's Play Now Live Better!