This type of muscle soreness, which typically occurs 24 hours after exercise, is known in sports medicine as "delayed onset muscle soreness" (DOMS). The soreness peaks between 24 and 72 hours post-exercise and mostly disappears after 5–7 days. In addition to soreness, muscles may feel stiff—mild cases involve only tenderness, while severe cases may include muscle swelling that hinders movement. Any skeletal muscle can experience DOMS after intense activity, especially following long-distance running. Runners may feel pain in the hip, thigh, and front shin (extensor) and rear calf (flexor) muscles, with symptoms more pronounced at the junction of muscles and tendons. After extreme exertion in hot summer weather, dehydration, low calcium, and low protein levels may also occur alongside muscle pain. The exact cause of this soreness is not yet fully understood.
Most people believe that overuse of muscles leads to soreness, due to the following reasons:
1. A sudden increase in muscle tension and elasticity can cause physical damage to muscle structural components.
2. Increased metabolism leads to greater toxicity of metabolic waste products in tissues.
3. Changes in neuromuscular regulation can cause muscle spasms, leading to pain.
How can it be prevented?
1. Plan your workouts reasonably. After a period of training, the same intensity that once caused soreness will produce fewer symptoms. Moreover, the effects are specific. For example, training downhill over time can reduce the soreness typically caused by downhill runs.
2. Apply local heat and use topical ointments. Soaking in warm water after exercise can ease muscle soreness. Applying oils, pastes, or massage rubs to the affected area can also help relieve pain.
3. Stretching exercises can reduce soreness. Stretching helps accelerate muscle relaxation and recovery of opposing muscles, aiding the restoration of tense muscles. Such stretching also helps prevent strains during future workouts.
4. Properly perform warm-up and cool-down routines before and after exercise. Adequate warm-ups and proper cooldowns help prevent or reduce muscle soreness.
Common misconceptions in exercise and fitness
(1) I do 100 sit-ups and 100 side bends every day, and have been doing this for a long time—why hasn’t the excess fat on my abdomen gone away?
It’s very difficult to lose fat in a specific area. Research from the Human Performance Laboratory at Adelphi University shows that while sit-ups can help condition abdominal muscles, they are not very effective at making fat “disappear.” The key to weight loss is burning more calories daily than you consume.
(2) I don’t want to build big muscles, but I’m afraid I’ll get fat if I stop exercising.
This is a misconception. Muscles do not turn into fat, nor does fat turn into muscle—so building muscle won’t lead to increased fat. Many athletes gain weight after retiring because, once they stop exercising, their calorie expenditure drops while their food intake stays the same, resulting in increased fat and weight gain.
(3) Increasing workout intensity helps your body burn calories faster.
When it comes to calorie burn, duration matters more than intensity. Most people can’t sprint at high intensity for long periods, but they can walk or jog outdoors for extended durations—which actually yields better fitness results than short, high-intensity workouts.OutdoorWalking and jogging, which actually provide better fitness benefits than short, high-intensity workouts.
(4) No pain, no gain during workouts.
For most people, pain during exercise should be seen as a warning, not a sign of success. As mentioned earlier, fitness activities may cause mild muscle soreness, but this eases and disappears after a certain time—it’s not the same as pain, which indicates injury and calls for treatment and a break from exercise.
(5) I want to lose weight faster, so I wear two layers of sportswear during workouts.
The body dissipates heat mainly through the skin. Wearing double layers or rubberized sportswear may make you sweat more, but it hinders heat dissipation and increases the risk of heatstroke. Therefore, wear lightweight, loose-fitting clothes during workouts.
(6) You must never exercise after eating.
This is a bit too absolute. While some criticize the idea of taking a walk right after meals as unscientific—and even claim you should never exercise after eating—research shows that light exercise 30 minutes after a meal is actually quite appropriate.