Soreness After a Session? Here’s Why & What to Do

Completing any kind of physical activity that puts our bodies under too much or unfamiliar stress can result in soreness. Most people deal with muscle soreness every once in a while, even those who regularly work out and are at optimal fitness levels.  

Just because it’s “normal” doesn’t mean it can’t be highly uncomfortable and disruptive to our routines. Our medical fitness experts share the causes of muscle soreness, how long symptoms last, and what you can do about it. 

What Causes Muscle Soreness 

When performing physical activity, the muscles extend and contract to allow for movement. Performing certain movements repetitively or for extended periods can overexert the muscles, leading to soreness and discomfort. 

You’re more likely to experience muscle soreness if you are: 

• Exercising more frequently 

• Performing higher-intensity exercises 

• Performing longer workouts 

• Bringing new exercises into your routine 

Soreness from physical activity, such as a session at Dynamic Fitness & Rehabilitation, typically sets in several hours after physical exertion. This is referred to as delayed onset muscle soreness or DOMS. It’s theorized that DOMS is caused by microscopic tears in the muscle fibers that occur during physical activity. The soreness arises as the site becomes inflamed while the body heals the tears. 

How Long Does Muscle Soreness Last 

The American College of Sports Medicine explains that muscle soreness typically begins between 12 and 24 hours after exertion, peaking within 24 to 72 hours. After this period, pain should begin to resolve, although the level and duration of discomfort depend on a variety of factors from the individual’s condition to the type of activity. 

While discomfort and mild pain are normal, sharp pains that occur immediately after activity may indicate an issue such as injury to the muscle, tendon, or ligament.  

This may require medical attention, especially if the pain is severe or doesn’t resolve within a few days.  

How to Alleviate Muscle Soreness 

In most cases, muscle soreness is normal and goes away on its own in a few days. However, it’s best not to put any added stress on the body in the meantime while you heal. The following treatments can be highly beneficial in relieving muscle pain. 

Muscle Activation Technique 

After being overworked, muscles may shut down and blood circulation may decrease. Muscle activation technique, or M.A.T., which we offer at Dynamic Fitness & Rehabilitation, helps take the stress off damaged tissue and boost blood flow for better healing. 

Proper Hydration 

Hydration is vital for the general maintenance and performance of your body. It’s particularly important when recovering from any kind of injury, no matter how minor or major. Water helps lubricate the joints, flush out cellular waste, and provides the nutrients for cells to heal. 

Massage 

Working with a licensed sports massage therapist or physical therapist, such as a member of our team at Dynamic Fitness & Rehabilitation can help release pain by improving blood flow to the area. This can promote healing and relieve pain. 

Heat Therapy 

Similarly, using heating pads or a warm bath can boost blood flow to the injured muscles. Heat therapy typically only offers short-term relief, but this can still be highly beneficial for muscle soreness. 

Cold Therapy  

Using an ice pack or immersing the sore area in cold water helps to reduce inflammation and swelling by promoting lymphatic drainage. For this reason, it may offer longer-term benefits for injuries and aches. 

Light Exercise 

Keeping the muscles gently active can reduce pain by improving blood flow and preventing the joints from becoming stiff and preventing muscle atrophy. Be sure to keep the intensity light to avoid doing further damage. We suggest gentle walking and stretching. 

Pain Medication 

While a quick fix, over-the-counter medications can relieve pain. This may be especially useful if you find your discomfort is preventing you from being able to focus on work or other important tasks. 

Learn More > Stress & the Skeletomuscular System 

Prevention is Key 

While you can’t avoid muscle aches altogether – after all, no pain, no gain – as the saying goes, there are steps you can take to reduce the severity and duration of your symptoms.   

First, make sure you are always warming up properly. Begin with some light cardio and dynamic stretching. Then, be sure to follow up your exercise with deeper static stretching. 

Building up to new activity slowly is the best approach to give muscles the necessary time to adjust. Additionally, working with a professional, such as our M.A.T. expert at Dynamic Fitness & Rehabilitation, Maurice Harden, can ensure you are completing the right exercises for your body and fitness level.  

Take It Easy on Your Body with Dynamic Fitness & Rehabilitation  

Physical activity occasionally leads to DOMS, but fortunately, it rarely requires medical attention. It can be seriously uncomfortable, but there are great home remedies that can help relieve symptoms. Every body is different, so you may have to try different approaches until you find what works for you. 

If you feel a sharp pain right after an injury, you might be dealing with a more serious issue. Make sure to see a professional if your pain persists.  

Whatever you’re going through on your fitness journey, Dynamic Fitness & Rehabilitation is here to support you and get your body moving effectively, functionally, and without pain. Call our experts today to schedule your evaluation!