Muscle soreness explained

Whether you are a gym regular or not, I’m pretty sure you have experienced muscle soreness at some point.

Everybody knows this achiness is the result of strenuous physical activity and it is a natural process we have to go through in order to get stronger. Some, including myself, may wonder how exactly this pain happens.

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It’s not unusual to hear people blaming lactic acid accumulation for the Delayed Onset Muscle Soreness –as the condition is technically called.

But, the truth is scientists have known for quite some time that tissue damage is the real cause behind muscle soreness.

Lactic acid, or lactate, is a chemical compound generated in muscles when under anaerobic demand. This means when the energetic needs of the muscle cannot be met solely with the oxygen stored in muscles. Muscle fibers/cells start not only consuming oxygen from blood but also burning glucose as a more potent form of fuel. The natural reaction to this process is raising acidity to counteract glycolysis or sugar burning.

Why does the organism want to prevent more fuel consumption thus stronger muscle performance?

It is a protective mechanism indeed. Lactic acid limits the capabilities of muscles preventing deeper soreness.

Soreness may signal muscle building

The high levels of lactic acid are cleared by the circulatory system within hours after the intense workout while the delayed soreness can last several days depending on severity.

Every time muscles are exposed to a workload they are not used to, such as lifting heavier weights, more repetitions or sets, longer periods of exertions, less rest in between sets/higher intensity, or a new type of exercise, some fibers collapse.

The number of torn fibers is not significant enough to create severe long-term dysfunction to be considered an injury.

The pain arises as inflammation is created within the muscle as a response to tissue damage. Inflammation translates into fluids accumulation, which brings more oxygen, nutrients and antibodies to the area -all tissues need to repair the damage.

In the case of muscles, they replace the torn fibers with thicker stronger ones. That is how we build muscles.

That is why some people like muscle soreness in the belief that it is the only way to build muscle. But muscles can grow silently too. Unnoticed muscle tear and repair may result from less extreme workouts.

This is something Jeffrey Richards, a personal trainer and owner of the multidisciplinary approach company Enhanced Movement, deals with on a daily basis.

“There is certain amount of accomplishment that comes from soreness. It is almost a reward because the pain is a sign of hard work and change,” Richards said.

On the other side of the spectrum, very bad soreness can be discouraging. “It’s like if you burn your hand with the stove and you don’t want to touch it again,” Richards commented.

Relief for muscle soreness

Others try to find the way to alleviate it and get rid of the temporary decreased strength and range of motion.

Massage, stretches, cold and heat applications, and anti-inflammatory drugs are some of the alternatives tried in clinical studies. All of them have limitations to suppress soreness and some may actually work against the ability of muscles to repair more quickly in future.

However, athletes and trainers usually report a faster recovery with alternative methods.

“As a professional, I learned an efficient way to reduce delayed soreness is doing cardio the next day. This improves circulation and speeds up the recovery,” said Richards.

But sufficient rest is the one thing most experts recommend. Unfinished tissue repair may accumulate until there is sufficient damage for an actual injury. In sports, this is commonly referred to as “too much, too soon.”

So, next time pain strikes when you move as a reminder that you were in the gym, take it as an excuse to sit back and relax until it is gone while realizing what is going on in your muscles.

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