We all know and fear it. Many believe that only when muscle soreness is particularly severe after training, was the workout effective. Spoiler alert: that's not true, of course...
What is muscle soreness?*
Muscle soreness is caused by microtraumas in the muscle tissue as a result of unusual exertion or overexertion. You can imagine it as tiny tears in the muscle structures. The resulting inflammation causes the muscle (or fibers) to swell due to water penetration, resulting in stretching pain. The body’s reaction, involving local inflammation and swelling, is part of the healing process. It aims to stimulate blood flow and, ultimately, metabolism – the removal of damaged structures and the delivery of new cell material.
Muscle soreness appears about 12 to 72 hours after exertion. The unpleasant pain peaks between one to three days and can last up to a week. The peak of pain occurs after about 24 hours. Whether and how long muscle soreness lasts depends not only on the type and intensity of physical exertion but also on your individual training level.
What are the effects of muscle soreness?
Science suggests that certain adaptive responses lead to increased cell growth (fibrils), thereby increasing muscle cross-section (hypertrophy). While mild muscle soreness can be associated with effective training, soreness with severe pain and significant movement restrictions indicates overexertion, inadequate warm-up/cool-down, or even poor technique. Muscle soreness usually resolves without lasting damage. The damaged muscle structures fully regenerate.
Training despite muscle soreness?
As with all injuries, resting the affected structures is recommended for muscle soreness – you should avoid intense and forceful exertions. Movements may no longer be technically sound, and training sore muscles can worsen the condition of the damaged structures and even lead to a more serious injury. The damaged muscle fibers should be given time to regenerate.
For active recovery, cycling, light jogging, or swimming is recommended. Depending on the training principle, another muscle group can also be trained during this time.
Does stretching help?
Studies have shown that passive stretching before intense physical activity cannot prevent muscle soreness. In fact, intensive stretching exercises immediately before strength exertions can increase the risk of muscle discomfort.
Dynamic stretching exercises also cannot prevent muscle soreness. Mobility exercises are still a valuable part of any warm-up to promote blood circulation and prepare the muscles/joints for specific movements. It’s different in the recovery phase after physical exertion. Light, passive stretching exercises can temporarily alleviate muscle discomfort.
Do massages help?
Studies indicate that the extent of muscle soreness can be reduced with massage treatments after physical exertion. However, the massage should be moderate, as overly intense massage can worsen muscle soreness and delay recovery.
Other tips?
To overcome muscle soreness faster, Prof. Ingo Froböse from the Center for Health at the German Sport University Cologne recommends stimulating blood flow and metabolism externally: "The goal is to support the body in its recovery." This mechanism can be triggered through moderate exercise and heat. "A sauna session or a hot bath relieves pain and promotes healing." According to a study by American scientists, drinking cherry juice can both prevent muscle soreness and alleviate pain. Researchers believe that anti-inflammatory agents and antioxidants in cherries are responsible for this effect. Froböse, however, is skeptical: "By the time the cherry juice reaches the sore muscle fibers, its nutrients and active ingredients are so diluted that hardly any of them reach the affected areas."
Cold treatments (ice massages and cold baths) have also shown positive effects on muscle soreness.
The preventive effect of mineral supplements such as magnesium or calcium has not been proven.
In general, intense exertion of the affected muscles should be avoided to allow damaged muscle structures to regenerate. Preventing muscle soreness through specific measures is hardly possible. Therefore, especially with unfamiliar movements or after a prolonged training break, it is advisable to regulate the intensity and increase it gradually. A noticeable effect on the extent of muscle soreness will occur after just a few training sessions, depending on the intensity. This is due to the physiological adaptation of the stressed muscles to regular mechanical stresses, as well as an improvement in inter- and intramuscular coordination.
*The compiled information does not constitute medical or professional advice and does not claim to be complete.
Source: Academy for Sports and Health - https://www.akademie-sport-gesundheit.de/magazin/muskelkater-ultimativer-ratgeber.html