Muscle soreness, who didn’t feel that already, after a hard workout often pain, which can last for several days? How does muscle soreness develop and what can or what should be the best action to take against it? Although we now know so much about the human body, it hasn’t been possible to clarify what muscle soreness actually is.
Since researchers began to deal with this topic, several theories arose, of which no one has yet been able to crystallize. Some scientists leveled the pain with an increased production of lactic acid, while others said they were small bruises.
Today one starts from micro-injuries in the muscle fibers, which cause the pain. These are mainly caused by deceleration movements, which is why the risk of suffering from muscle soreness when walking downhill is higher than climbing uphill.
There is another field in science that seems to have produced new insights into the mystery of muscle soreness. It is the subject of fascia, perhaps better known as connective tissue. The connective tissue surrounds the entire muscle apparatus like a neoprene suit and also each individual muscle fiber is surrounded by connective tissue. In the fascia there are innumerable receptors which transmit impulses to the nervous system. It was found that the pain in the fascia develops (in fact, it is created in the brain because it interprets the information as pain), but it remains unclear whether the fascia is only indicative of the pain or even micro-injury.
What we actually know is the following: We have pain.
I personally feel this as a "nice pain" from experience but I know the opinion here is different. The question to be clarified now is as follows: What can I do against the pain, or how can I prevent that It is not a miracle, you probably would have already known about it.
A solution to effectively prevent muscle soreness would certainly avoid movement, but there is no doubt that this decision would bring more bad than good. So what really makes sense?
It makes sense only with the idea that training can lead to muscle soreness. Especially when exercising irregularly. If you want to prevent muscle soreness during exercise, you should exercise regularly. It’s as simple as that. If the muscles become accustomed to increased stress, it becomes much more difficult to produce muscle soreness even if this is desired for some reason. But no one of us comes to the world well trained, and / or we have to start again after an injury or another reasoned time again with the training. This means that all of us at one time or another in our lives are especially susceptible to muscle soreness.
At this point, we want to clarify that muscle soreness is not harmful. There will be no damage to the muscles, the fascia or anywhere else. So, if it occurs, it is said to be over in the blink of an eye. But often the question arises as to whether one can or should continue to train, or the body would benefit from a break more. And here again, the answer may be unsatisfactory: it depends on it! If I have so much muscle soreness in my legs that I look like walking, as if I were just learning it again, I should not be able to test my maximum strength at the knee joint on the same day. With moderate muscle soreness in the chest a few supports to workout is however absolutely harmless. If in doubt, you should contact the coach of your confidence and have a recommendation for the training with muscle soreness.
In a nutshell: Regular training protects most effectively against muscle soreness