Why Do Muscles Get Sore?
Why Do Muscles Get Sore?
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Why Do Muscles Get Sore?
Have you ever worked out so hard that your muscles were sore the next day? This is a common experience, and it's called delayed onset muscle soreness (DOMS). DOMS is caused by microscopic tears in the muscle fibers. These tears occur when you exercise your muscles in a way that they're not used to.
The pain of DOMS usually starts 12 to 24 hours after exercise and peaks at 24 to 72 hours. It can last for several days, but it usually goes away on its own.
There are a few things that can make DOMS worse, such as:
- Exercising a muscle that you haven't used in a while
- Exercising too hard or for too long
- Not warming up properly
- Not stretching after exercise
There are also a few things that you can do to help prevent DOMS, such as:
- Warming up properly before exercise
- Stretching after exercise
- Gradually increasing the intensity and duration of your workouts
- Staying hydrated
- Eating a healthy diet
If you do experience DOMS, there are a few things you can do to relieve the pain, such as:
- Resting the muscle
- Applying ice or heat
- Taking over-the-counter pain relievers
- Getting a massage
Here are some additional details about the causes and symptoms of DOMS:
- Causes: The exact cause of DOMS is not fully understood, but it is thought to be caused by a combination of factors, including:
- Microscopic tears in the muscle fibers
- Inflammation of the muscle tissue
- Increased levels of lactic acid in the muscle
- Activation of pain receptors in the muscle
- Symptoms: The symptoms of DOMS typically include:
- Pain and stiffness in the affected muscle
- Tenderness to the touch
- Reduced range of motion
- Muscle weakness
- Duration: DOMS usually lasts for several days, but it can go away on its own. In some cases, it can last for up to two weeks.
Here are some tips for preventing DOMS:
- Warm up properly before exercise. A warm-up helps to prepare your muscles for activity and reduce the risk of injury. A good warm-up should include light cardio and dynamic stretches.
- Stretch after exercise. Stretching helps to reduce muscle soreness and improve flexibility. Hold each stretch for 30 seconds.
- Gradually increase the intensity and duration of your workouts. If you're new to exercise, start slowly and gradually increase the intensity and duration of your workouts over time. This will help your muscles adapt to the stress of exercise and reduce the risk of DOMS.
- Stay hydrated. Dehydration can make DOMS worse. Drink plenty of fluids before, during, and after exercise.
- Eat a healthy diet. Eating a healthy diet helps to provide your body with the nutrients it needs to repair and recover from exercise. Make sure to include plenty of fruits, vegetables, and whole grains in your diet.
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FAQ
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I hope this article has been helpful. If you have any other questions, please feel free to ask.
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the article "Why Do Muscles Get Sore?" based on a variety of sources, including:
- American College of Sports Medicine: https://www.acsm.org/
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: https://www.niams.nih.gov/
- Mayo Clinic: https://www.mayoclinic.org/
- Cleveland Clinic: https://my.clevelandclinic.org/
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