EXERCISE: The Science Behind Muscle Soreness

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EXERCISE: The Science Behind Muscle Soreness

Hi Saroushen,

I woke up this morning with a stiff back and sore arms. I didn't notice it at first, but then my wife reminded me about her aching muscles too. It hit me then—we did machine lat pulldowns at the gym two days ago. Lat pulldowns work our backs and shoulders, which is where my aching was coming from.

Visit Lat pulldowns: Build a V-taper that will turn heads!

Most of us have experienced muscle aching after a workout. It's that telltale sign that we pushed ourselves hard enough to make a difference. But what's really going on inside our muscles when they're sore?

The science behind muscle soreness is complex, but it's thought to be caused by a combination of factors, including:

  • Muscle damage: Exercise causes microscopic tears in the muscle fibers. This is a normal part of the muscle repair and growth process.
  • Inflammation: The body's natural response to muscle damage is inflammation. Inflammation helps to heal the damaged muscle tissue, but it can also cause pain and stiffness.
  • Metabolic waste products: Exercise produces metabolic waste products, such as lactic acid and creatine phosphate. These waste products can build up in the muscles and cause pain.

Delayed onset muscle soreness (DOMS) is the type of muscle soreness that you feel 12-24 hours after exercise. DOMS is thought to be caused by a combination of muscle damage, inflammation, and metabolic waste products.

DOMS is usually most severe 24-72 hours after exercise, and it can last up to 7 days. However, the severity and duration of DOMS can vary depending on the intensity and duration of the exercise, as well as the individual's fitness level.

There is no cure for DOMS, but there are some things you can do to help relieve the pain and stiffness, such as:

  • Active recovery: Active recovery involves doing light exercise, such as walking, swimming, or yoga. This helps to increase blood flow to the muscles and promote healing.
  • Stretching: Stretching the affected muscles can help to reduce pain and stiffness.
  • Massage: Massage can help to relax the muscles and improve circulation.
  • Heat and ice therapy: Heat can help to relax the muscles and reduce pain. Ice can help to reduce inflammation and swelling.
  • Over-the-counter pain relievers: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to reduce pain and inflammation.

Visit Get the relief you need with our fast-acting muscle soreness cure!

If you are experiencing severe DOMS, or if the pain is not improving after several days, you should see a doctor or physical therapist.

So, is DOMS a small price in getting those coveted chiseled bodies we all crave for in the gym? Well, it depends on how you look at it. On the one hand, DOMS is a sign that you're challenging yourself and making progress. On the other hand, it can be uncomfortable and make it difficult to workout again the next day.

But don't let DOMS deter you from getting that gym-mirror-selfie-worthy body you've been working towards. Just remember to listen to your body and take breaks when needed. And if you're feeling really sore, try some of the tips (including links) above to help relieve the pain and stiffness.

Happy training!

Fitfully yours, Gary

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