Why do muscles feel sore after exercise?
Muscle soreness after exercise is a common experience for many people, especially after suddenly increasing the intensity of exercise or trying new movements. This phenomenon is often calledDelayed onset muscle soreness (DOMS), usually peaking 24-72 hours after exercise. The following is a detailed analysis of DOMS, including causes, influencing factors and mitigation methods.
1. Main causes of DOMS
1.microscopic muscle damage: During exercise, especially eccentric contractions (going down stairs or slowly lowering dumbbells), it can cause micro-tears in muscle fibers and trigger an inflammatory reaction.
2.Metabolic waste accumulation: Short-term accumulation of metabolites such as lactic acid may aggravate soreness, but lactic acid is usually eliminated within 1 hour after exercise.
3.inflammatory response: During the process of injury repair, immune cells release prostaglandins and other substances to stimulate nerve endings.
| Influencing factors | Specific performance |
|---|---|
| exercise type | Eccentric exercises (such as squats and push-ups) are more likely to cause DOMS |
| exercise intensity | The pain is more obvious when the intensity exceeds the daily load |
| training experience | Novices are more likely than experienced |
2. Typical timeline of DOMS
| time stage | Symptoms |
|---|---|
| 0-12 hours | Slight stiffness or fatigue |
| 24-48 hours | Soreness reaches its peak and activities are limited |
| 72 hours later | Gradual relief, muscle fibers begin to repair |
3. Effective methods to alleviate DOMS
1.moderate activity: Low-intensity aerobic exercise (such as walking) promotes blood circulation.
2.Nutritional supplements: Protein (whey protein) and antioxidant (vitamin C/E) help repair.
3.physical therapy: Foam roller relaxation and hot compress (after the acute stage) can reduce symptoms.
4.Get enough sleep: Growth hormone secretion accelerates recovery during deep sleep.
| Common misunderstandings | scientific explanation |
|---|---|
| "It's pain that works" | Chronic DOMS may indicate overtraining |
| "Instant stretch relief" | Stretching in the acute phase may worsen the injury |
4. When do you need medical treatment?
You need to be vigilant if the following situations occur:
• Pain persists for more than 1 week
• With joint swelling or urine discoloration (signs of rhabdomyolysis)
• Severe, unbearable pain
Summary:DOMS is a normal process of muscle adaptation, but it needs to be managed appropriately. Only by gradually increasing the amount of exercise and combining it with scientific recovery methods can safe and efficient training results be achieved.
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