Muscle Soreness After exercise

Research has shown scientific evidence of the effects of delayed onset muscle soreness (DOMS).

DOMS is caused by muscle lengthening and getting damaged when under tension during vigorous exercise that the body is not used to. Although the cause of DOMS is still unknown, scientists think that damage in the muscles is caused due to an imbalance of calcium ions and resulting inflammation that stimulates pain to the nerves. This then results in swelling that makes the pain feel even worse.

The most popular post-exercise treatment seems to be Cryotherapy (for example, applying cold packs on top of the sore muscle), however it is still uncertain if this actually speeds up the recovery process from DOMS. However, new research has shown that foam-roller massages could reduce muscle soreness rapidly and effective, or by wearing pressure garments and drinking milk protein after the workout.

Luckily, the effects of DOMS does go naturally and even though it may be hard exercising with already sore muscles, it will help to strengthen your muscles in the long run. After the initial pain of the first few workouts, your muscles should start to become more adapted to the vigorous activity, causing them to strengthen instead of tear microscopically.

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2 thoughts on “Muscle Soreness After exercise

    • Hi,

      Although scientists say that muscles recover within 48 hours, sometimes this can take longer depending on the person and the type of exercise they did. For example, if someone who hasn’t exercised before suddenly decided to do a high impact workout, their muscles could take even longer to recover due to the sudden change for their muscles. Personally, when I started to workout regularly, I started off pretty high impact and I trained through my muscle soreness. Soon my body became used to the regular workout and my muscles started to get less sore after each workout. Muscle soreness isn’t necessarily a bad thing, as it shows that the workout you did has actually worked. In fact, I change the intensity of my workout when it starts to feel ‘easy’ and ‘less sore’ as it means my workout isn’t giving me as much of a challenge. Whats most important, however, is to listen to your body. If you feel like your muscles soreness is actually muscle damage, go and get it checked out by a doctor before your next workout just to be safe.

      Hopefully that makes things a bit clearer for you, but don’t take my word for it, I’m not a doctor yet 🙂

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