Muscle soreness can be caused by overexertion or spasm, and can occur during or after exercise. Delayed onset muscle soreness (DOMS) is a common type that occurs 24-72 hours after exercise and is attributed to muscle contractions or microscopic tears. Treatment includes rest, stretching, and anti-inflammatory measures. Gradual increases in workout intensity and preventative measures are recommended.
Muscle soreness usually comes from overdoing yourself in activities or sports that you are not used to. It can happen while we are actively participating in the effort, such as when we twist, pull, or tear a muscle and experience immediate pain. This form of muscle soreness has a specific, sudden onset of pain that occurs during activity. Bruising and swelling often accompany this type of injury.
Pain during exercise can also be caused by a spasm, which inhibits arterial blood flow, preventing sufficient oxygen supply to the area. This is known as claudication and can be experienced as cramps or muscle pain in the lower leg. The pain will lessen with rest. The most common cause of mild to intermediate claudication is this spasm, which restricts blood flow to the artery. More severe cases can be the result of atherosclerosis or a complete blockage of an artery. This is an indication to get immediate medical attention.
For mild to moderate claudication conditions, rest is the best treatment for the pain. It is recommended to walk or swim before resuming activity as this will build endurance allowing the body to rest with low impact exercise. Low-dose aspirin, statins, or blood pressure medications are commonly prescribed to relieve the condition. Immediate pain relief for lower leg or foot muscle cramps is to lower the heel to stretch the back of the leg to encourage blood flow and oxygen supply.
Most commonly, muscle soreness is a delayed response that occurs between 24 and 72 hours after exercise. It is referred to as “delayed onset muscle soreness (DOMS)” or “muscle fever”. It typically lasts two to three days, depending on the severity.
There are several professional opinions on the cause of DOMS. It is often attributed to the buildup of lactic acid in the muscles. However, lactic acid dissipates quickly, so it shouldn’t be attributed to pain experienced several days later. On the other hand, it is known that taking extra calcium right after strenuous exercise will reduce or eliminate typical DOMS pain.
Another theory is that muscle contractions, experienced during any downward movement such as running downhill, descending stairs, lowering weights, squats or push-ups can cause pain. These movements can cause microscopic tears in muscle tissue. This results in pain, stiffness and swelling.
Others speculate that this muscle soreness is not the result of the microscopic breakdown of the muscle fibers per se, but the repair process, which builds stronger and bigger muscles. This is called hypertrophy. They believe the adaptation cycle of muscle soreness, resulting required rest, and hypertrophy are indicators of the success of the bodybuilding regimen.
Many believe that regardless of the cause, an inflammatory environment is created through strenuous activity. A high number of white blood cells confirms this theory. This is yet another argument for taking extra calcium as it will alkalize and soothe these inflammations. The agreed pain-relieving treatments for these conditions are stretching before and after exercise, alternating heat and ice packs, elevation of the area, massage, and nonsteroidal anti-inflammatory drugs. Vitamin C, antioxidant supplements and homeopathic remedies such as Arnica montana, Rhus toxicodendron and sarcolactic acid have proven useful.
It’s best to follow a routine that gradually increases the intensity of your workout. You should maintain a level that doesn’t increase more than ten percent per week. Rest, swimming and light walking are excellent options for your body during the time it needs to rest, heal and rejuvenate. As with any condition, the best treatment is prevention.
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