Question By: Muscle aches following exercise, commonly referred to as delayed onset muscle soreness (DOMS), result from microscopic damage to muscle fibers during intense or unfamiliar physical activity. When engaging in exercise, especially eccentric (lengthening) movements or resistance training, the muscle fibers experience stress beyond what they are accustomed to. This stress leads to tiny disruptions in the muscle fibers and the surrounding connective tissues.
In response to this microtrauma, the body initiates an inflammatory process and releases chemicals like prostaglandins, which sensitize pain receptors. The inflammation prompts the repair and adaptation of the muscles, a key aspect of strength and endurance development. As a result, individuals may experience soreness, stiffness, and discomfort typically peaking within 24 to 48 hours post-exercise.
The discomfort is a natural part of the muscle adaptation process, signaling that the body is repairing and strengthening itself. To alleviate post-exercise muscle aches, gradual progression of exercise intensity, proper warm-up, and cool-down routines, along with hydration and adequate nutrition, can help minimize the severity of DOMS.
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