The muscle soreness experienced the day after exercising is often mistakenly attributed to lactic acid buildup. However, lactic acid is removed from the body within 6-8 hours after exercise. This type of delayed-onset muscle soreness (DOMS) is mainly caused by microscopic muscle fiber damage, commonly occurring after unfamiliar or high-intensity exercise. The pain usually peaks at 48-72 hours and gradually subsides within 5-7 days. Symptoms include muscle stiffness, swelling, reduced strength, and limited joint range of motion.
How to Relieve Delayed-Onset Muscle Soreness?
- Cold Water Therapy: Soaking in 11–15°C cold water for 11-15 minutes after exercise can help reduce temperature and swelling.
- Heat Therapy (Hot Compress): Heat therapy is not recommended during the initial inflammation stage (24-72 hours after exercise), but it can be used after the pain peaks to promote circulation and recovery.
- Massage: Massage can relieve discomfort, although the effectiveness varies depending on the massage technique.
- Low-Intensity Exercise: Engaging in gentle exercises like stretching, walking, or dynamic stretches after a workout can effectively alleviate soreness and accelerate recovery.
Delayed-onset muscle Soreness (DOMS) is a type of micromuscle injury (Photo / Provided by Heho Health)
How to Prevent Delayed-Onset Muscle Soreness?
Performing dynamic warm-up exercises, such as jumping jacks or high knees, before exercising can improve joint and muscle mobility, preventing soreness afterward. In addition, low-intensity aerobic exercise can promote blood circulation and help muscles adapt to the intensity of the workout.
If soreness persists for more than a week, or if there is significant redness, swelling, or pain, it may indicate a muscle strain and medical attention should be sought. Regular warm-ups and appropriate training can effectively reduce exercise discomfort, making fitness more enjoyable.
Ways to Relieve Delayed-Onset Muscle Soreness (Photo / Provided by Heho Health)
