What is muscle soreness, and how long does it take to appear?

It is often humorously said that ‘muscle soreness is a sign of mass gain’. However, this is a gross oversimplification, as muscle pain is not a direct indicator of a good workout and does not always lead to optimal muscle tissue development. It often indicates deficiencies in the diet or an unhealthy lifestyle, or even certain diseases. These are certainly not factors that could facilitate the achievement of your goals, whether they be related to physique, strength or endurance.

1. The mechanism of muscle soreness
2. When does muscle soreness start?
3. Ways to deal with muscle soreness

The mechanism of muscle soreness

The issue of muscle soreness has been explored since 1902. The first hypothetical explanation for the origin of this phenomenon, which was widely accepted by amateur athletes, was the accumulation of lactic acid in the muscles. This hypothesis was relatively quickly rejected, as it was shown that lactic acid is efficiently removed in the first hours after cessation of physical activity.

The term ‘muscle soreness,’ which is widely used, actually refers to delayed onset muscle soreness (DOMS). This phenomenon has little to do with a decrease in pH as a result of metabolic changes. It has been observed that intense exercise leads to microdamage to the muscles, and it is this damage that causes pain, discomfort and reduced performance

When does muscle soreness start?

DOMS, or delayed onset muscle soreness, occurs within the first 24 hours after training. As a rule, it reaches its peak intensity between 24 and 72 hours and disappears completely after 5–7 days on average.

DOMS ‘attacks’ beginners and those who change their training volume too abruptly the fastest and most severely.

They are also problematic for people who train irregularly, as performing the same workout after a 15-30 day break can cause similarly severe pain and discomfort. Gradually reducing the frequency and severity of muscle soreness is the domain of people who wisely plan their exercises throughout the year and take care of regeneration, i.e. a proper diet and a healthy lifestyle.

Ways to deal with muscle soreness

The basic way to alleviate DOMS is a good training schedule that allows the body to gradually adapt to the imposed frequency and intensity of training. Another important factor influencing susceptibility to severe muscle soreness is diet. This includes both the supply of energy components, i.e. carbohydrates and fats, as well as building components, i.e. proteins.

To improve post-workout recovery, it is often recommended to enrich your diet with creatine, omega-3 fatty acids or curcumin. In the context of regulating muscle damage and pain, there is also increasing talk about the role of gut microbiota modulators and the endocannabinoid system, i.e. probiotics and CBD oils. In addition, proper hydration is very important both throughout the day and during physical activity itself. Massages, cold baths and water jets are also often recommended to reduce muscle soreness.