What makes muscle sore

Did I do something wrong? Did I do too much? Muscle soreness is a side effect of the stress put on muscles when you exercise. DOMS usually begins within hours after a new activity or a change in activity, and can last up to hours after the exercise.

The muscle pain is due to inflammation within the muscle, which is one of the main triggers for this muscle soreness. You are most likely to experience delayed muscle soreness after one of the following:. Exercise and sore muscles go hand-in-hand, but a particularly challenging workout or new routine can take this pain to another level. Find out why. A look at how long it takes to build muscle by working out. Included is detail on macronutrients and the best way to build muscle safely and….

What are the causes of unexplained muscle aches? Medically reviewed by William Morrison, M. Causes Symptoms Home remedies Seeing a doctor Takeaway Muscle aches can occur in adults and children. What are the causes of muscle aches? Share on Pinterest Stress can cause muscle aches, as well as headaches and shaking. Symptoms of muscle aches. Share on Pinterest A fever and dizziness can be symptoms of muscle aches.

Home remedies for muscle aches. When to see a doctor. Share on Pinterest A doctor should assess severe and ongoing muscle aches. Latest news Scientists identify new cause of vascular injury in type 2 diabetes.

Topical analgesics are products meant to help relieve pain. Menthol-based topical analgesics and those with arnica may help ease the pain of DOMS. Always following packaging instructions about how much and how often to apply. Does an ice bath sound extreme? Try a soak in a warm tub, instead. Moist heat wraps or a warm bath may also ease the pain and stiffness that come with DOMS. More research is needed, but some findings suggest that eating certain foods or taking certain supplements may help ease DOMS.

Learn what kinds of foods to eat after a workout to support optimal muscle recovery. DOMS rarely requires a trip to the doctor. But the American Council on Sports Medicine recommends you see a doctor or nurse practitioner if the pain from DOMS stops you from doing your normal daily activities.

Sharp pain, muscle spasms, and numbness and tingling are different from the dull ache of muscle soreness. Talk with your doctor right away if you feel any of these symptoms after working out. You may not be able to avoid DOMS all together, but you can take steps to lessen its intensity. Try these tips:. Take steps to lessen its impact by slowly dialing up the intensity of your workouts.

Most of all, be patient. With time, DOMS should start to happen less often as your body gets used to the workouts you put it through. Is it better to work out when sore, or take a break to recover? Try to get some gentle movement through activities like restorative yoga; an easy walk, swim, or cycle; or even light resistance training.

The key is to avoid doing another intense workout using the same muscle groups on consecutive days. On an effort scale of 0 to 10 where 10 is maximum intensity , aim for an effort level of 3, Schroeder says. You want to get blood moving to the sore muscles to deliver oxygen and nutrients needed for repair — without causing more damage to the muscle tissues.

Though you might be tempted to pop a painkiller and call it a day, Arent warns that you may sacrifice key parts of the muscle rebuilding process by doing so.

Nonsteroidal anti-inflammatory drugs NSAIDs like Advil ibuprofen and Aleve naproxen may ease pain associated with muscle soreness, but they may also prevent your muscles from growing back bigger and stronger. A small study published in the August issue of Acta Physiologica found that taking the maximum dosage of over-the-counter ibuprofen stalled progress during an eight-week resistance training program geared toward building muscle and strength in young adults.

By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: December 17,