Many friends who started exercising after watching my workout videos often leave comments asking what to do about muscle soreness after exercising. Today, let’s discuss the causes of muscle soreness and how to address it.

Muscle soreness is mainly divided into two types: soreness that occurs during or immediately after exercise (acute) and soreness that begins a day or even two to three days later (delayed onset).

First, acute muscle soreness (occurring during or immediately after exercise)

Causes:

During intense exercise, muscles require a large amount of oxygen, but when blood supply cannot keep up, muscles switch to an "anaerobic mode" for energy, producing lactic acid in the process.

The accumulation of lactic acid causes muscles to feel sore, similar to how legs may feel swollen and sore after prolonged running.

Characteristics:

This type of soreness typically occurs during or shortly after exercise but usually subsides within a few hours.

So, what can be done?

During exercise: Drink electrolyte-rich sports drinks (such as lightly salted water or coconut water) to help balance the body’s pH levels.

After exercise: Take a slow walk or engage in light cycling for 10–15 minutes to promote lactic acid metabolism.

Second, delayed onset muscle soreness (most noticeable 1–3 days after exercise)

Causes:

When exercise intensity is too high, muscle fibers may experience minor damage (similar to small cracks in an overstretched rubber band).

The body sends a "repair team" (immune cells) to address the damage, which can cause mild inflammation and lead to soreness.

Characteristics:

It is usually most noticeable 24–72 hours after exercise and may last for 3–5 days.

Common when starting a new training routine, suddenly increasing intensity, or performing unfamiliar movements.

What can be done?

Within 48 hours (peak soreness period):

Apply ice (10–15 minutes per session, 2–3 times daily) to reduce inflammation.

Engage in light activity (such as walking or yoga) to promote blood circulation without exacerbating the damage.

After 48 hours (recovery period):

Apply heat (using a warm towel or hot bath, 15–20 minutes per session) to relax the muscles.

Use a foam roller or massage gun (roll each area for 1–2 minutes) to relieve tension.

Perform static stretching (hold for 30 seconds, avoid bouncing) to help muscles relax.

Note: If the soreness is particularly severe, affects normal activities, or is accompanied by joint swelling and pain, it is advisable to seek medical attention. Anti-inflammatory medication (such as ibuprofen) may be used under a doctor’s guidance if necessary.

How to prevent post-exercise soreness?

First, progress gradually: Avoid suddenly increasing exercise volume, with weekly intensity increases not exceeding 10%.

Second, warm up and stretch adequately: Perform dynamic warm-ups before exercise (such as high knees or jumping jacks) and static stretches after exercise.

Finally, replenish nutrients: After exercise, consume an appropriate amount of protein (such as eggs or milk) and carbohydrates to aid muscle recovery.

Muscle soreness is a normal response as the body adapts to exercise. By addressing it scientifically, discomfort can be minimized, making workouts more effective!