Understanding How to Relieve Muscle Soreness: Causes, Types & Strategies
Muscle soreness, a common companion to physical activity, can range from a mild ache to debilitating pain. While often a harmless side effect of exercise, understanding its causes, types, and effective management strategies can enhance your recovery and overall well-being. This comprehensive guide delves into the intricacies of muscle soreness, equipping you with the knowledge to alleviate discomfort and optimise your physical performance.
The Chief Physiotherapist
Clinic Director and Chief Physiotherapist
- Master of Clinical Physiotherapy (Musculoskeletal), Curtin University (Australia)
- Master of Physiotherapy, University of Sydney (Australia)
- Bachelor of Applied Science (Exercise & Sports Science), University of Sydney (Australia)
- Member of Australian College of Physiotherapists and Australian Physiotherapy Association
- Full registration with Allied Health Professions Council, Singapore, and Australian Health Practitioner Regulation Agency
- GEMt Certified Dry Needling Practitioner
Hong Kai has been practising musculoskeletal physiotherapy for more than a decade. He is the first Singaporean to achieve dual credentials as both an APA Titled Musculoskeletal Physiotherapist and a tertiary trained Exercise Scientist.
Hong Kai's broad and extensive skillset allows him to create solutions that are simple, effective and tailored to a client’s musculoskeletal needs. His beliefs in continuing education and self improvement led him to complete his Masters in Clinical Physiotherapy (Musculoskeletal), where he had a chance to participate in formal research into knee osteoarthritis under the supervision of world renowned researcher and physiotherapist Prof Peter 0′ Sullivan.
Hong Kai has experience treating a variety of musculoskeletal conditions, with a specific focus on addressing lower back, neck, shoulder and knee pain.
Causes of Muscle Soreness
Muscle soreness can arise from various factors, often related to physical activity but sometimes linked to underlying medical conditions. Before you even begin your workout, a lack of proper warm-up can set the stage for soreness.
Adequate warm-up is recommended as it increases blood flow to your muscles and improves flexibility, reducing the risk of injury and post-exercise aches. In some cases, persistent muscle soreness might signal underlying medical conditions such as fibromyalgia, chronic fatigue syndrome, or autoimmune diseases, highlighting the importance of consulting a healthcare professional for diagnosis and management.
During exercise, the intensity and type of activity play a significant role in muscle soreness. High-intensity workouts, particularly those involving eccentric movements where muscles lengthen under tension (like lowering weights or downhill running), can cause microscopic tears in muscle fibres, leading to that familiar ache. Staying adequately hydrated is also essential, as dehydration can impair muscle function and contribute to cramps and soreness.
Even after your workout, factors like overtraining and delayed-onset muscle soreness (DOMS)[1] can contribute to discomfort. Overtraining occurs when you consistently push your body without sufficient rest, leading to accumulated muscle damage and prolonged soreness. DOMS, a common type of soreness, typically peaks 24-72 hours after exercise, resulting in inflammation and micro-tears in muscle fibres. It’s worth noting that viral or bacterial infections can also manifest as muscle aches[2] and pains.
Types of Muscle Soreness
Muscle soreness isn’t a one-size-fits-all experience. It manifests in various forms, each with its own characteristics and implications. Let’s explore the different types of muscle soreness you might encounter:
- Acute Muscle Soreness: This type of soreness occurs during or immediately after exercise. It’s often described as a burning or aching sensation caused by the build-up of metabolic byproducts like lactic acid in the muscles.
- Delayed-Onset Muscle Soreness (DOMS): As the name suggests, DOMS appears 24-72 hours after exercise. It’s characterised by muscle stiffness, tenderness, and reduced range of motion. DOMS is a common response to unaccustomed or intense exercise[3] and is thought to be caused by micro-tears in muscle fibres and subsequent inflammation.
- General Muscle Soreness: This refers to a widespread ache or soreness affecting multiple muscle groups. It can be caused by various factors, including overexertion, systemic illness, or certain medical conditions.
- Localised Muscle Soreness: As the name implies, this type of soreness is confined to a specific muscle or muscle group. It often results from overuse or strain of that particular area.
- Deep Muscle Soreness: This involves soreness in deeper muscles, often closer to the bone. It can be more intense and persistent than superficial soreness and may require targeted treatment approaches.
How to Relieve Muscle Soreness
While a natural part of the body’s adaptation to physical activity, muscle soreness can be uncomfortable and hinder your training progress. Fortunately, there’s a range of strategies that can help manage soreness and promote recovery. Here’s how you can relieve sore muscles fast:
1. Immediate Muscle Pain Relief at Home
- Rest: Give your muscles time to recover by avoiding strenuous activity. Adequate rest allows your body to repair damaged tissues and reduce inflammation.
- Ice: Applying ice packs to sore areas for 15-20 minutes at a time can help reduce inflammation and numb pain.
- Compression: Using compression bandages[4] can help reduce swelling and provide support to sore muscles.
- Elevation: Elevating the affected area can help reduce swelling and promote fluid drainage.
- Over-the-Counter Pain Relief: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help manage pain and inflammation. However, use them cautiously and consult a doctor if you have any concerns.
2. Long-Term Muscle Pain Relief at Home
- Gentle Stretching: Light stretching[5] can help improve blood flow, reduce stiffness, and increase range of motion. Focus on gentle, static stretches, holding each for 30 seconds.
- Heat Therapy: Applying heat packs or taking warm baths can help relax muscles, increase blood flow, and reduce pain.
- Foam Rolling: This self-massage technique can help release muscle tension, improve flexibility, and reduce soreness.
- Topical Analgesics: Creams or gels containing menthol or capsaicin can provide temporary pain relief by creating a cooling or warming sensation.
3. Prevention Before Exercise
- Warm-up: Always begin your workout with a proper warm-up, including light cardio and dynamic stretching, to prepare your muscles for exertion.
- Proper Hydration: Drink plenty of water before, during, and after exercise to maintain optimal muscle function and prevent cramps.
- Gradual Progression: Gradually increase the intensity and duration of your workouts to allow your muscles to adapt and minimise soreness.
4. Medical Relief
For persistent or severe muscle soreness, seeking professional help can provide targeted pain relief and address underlying issues. Here are some medical relief options:
- Sports Massage:
- Prevention: Regular sports massage can help improve muscle flexibility, reduce tension, and prevent future soreness.
- Solution: A targeted sports massage can help release muscle knots, improve circulation, and reduce pain and inflammation associated with muscle soreness.
- Dry Needling:
- Prevention: Dry needling differs from acupuncture as it can help release muscle tension and improve flexibility, reducing the risk of soreness.
- Solution: By inserting thin needles into trigger points, dry needling can help reduce muscle pain, improve range of motion, and accelerate recovery from soreness.
- Shockwave Therapy: This non-invasive treatment uses acoustic waves to stimulate healing and reduce pain in chronic muscle conditions. Shockwave therapy can be helpful for persistent muscle soreness that hasn’t responded to other treatments.
When to Seek Professional Help
Muscle soreness is often a normal response to physical activity, but there are instances where seeking professional help is recommended. Knowing when to consult a physiotherapist or other healthcare professional can prevent further injury and ensure appropriate management of your condition. Here are some key indicators that it’s time to seek expert advice:
- Persistent pain
- Severe pain
- Swelling or redness
- Loss of function
- Pain that worsens at night
- Pain accompanied by other symptoms
References
- Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness : treatment strategies and performance factors. Sports Med. 2003;33(2):145-64. doi: 10.2165/00007256-200333020-00005. PMID: 12617692.
- Vorvick LJ. Muscle aches: Medlineplus medical encyclopedia [Internet]. U.S. National Library of Medicine; 2023 [cited 2024 Nov 8].
- Connolly DA, Sayers SP, McHugh MP. Treatment and prevention of delayed onset muscle soreness. J Strength Cond Res. 2003 Feb;17(1):197-208. doi: 10.1519/1533-4287(2003)017<0197:tapodo>2.0.co;2. PMID: 12580677.
- Hill J, Howatson G, van Someren K, Leeder J, Pedlar C. Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. Br J Sports Med. 2014 Sep;48(18):1340-6. doi: 10.1136/bjsports-2013-092456. Epub 2013 Jun 11. PMID: 23757486.
- Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2011 Jul 6;(7):CD004577. doi: 10.1002/14651858.CD004577.pub3. PMID: 21735398.
Take Control of Your Muscle Recovery
Muscle soreness, though a common companion on the journey to physical fitness, needn’t derail your progress. By understanding its causes, recognising its various forms, and employing effective management strategies, you can minimise discomfort and optimise your recovery. Listening to your body and seeking professional guidance when needed is advisable towards achieving your fitness goals and maintaining overall well-being.