Muscle Soreness Symptoms and Prevention

by | Mar 12, 2020 | Physical activities | 0 comments

muscle soreness

Muscle Soreness Symptoms

Why does it happen?

Delayed Onset Muscle Soreness (DOMS) can appear after 24-72 hours of physical activities.

However, it doesn’t occur every time. How come? It happens only when either we do exercises that are new to our body or very demanding ones.

Doesn’t matter if you are a professional athlete or a newbie – it can happen to anyone!


How does it happen?

When Our muscles shrinks on muscle surface the result is micro damage in nearby connective tissue. However, the pain is not the result of the damage in tissue but the recovery process.

When muscle feels the damaged, inflammation signs appear, and body stores electrolytes, for example, calcium.

This process is also affected by Immune System, it sends T-cells to damaged tissue. 

The research still hasn’t figured out why this process of training handles DOMS effect, however We can assume that these both processes causes healing and pain. 

Perhaps you have heard that lactic acid is causing the pain, however it is a false accusation. Lactic acid appears under pressure of physical activities, organism keeps cleaving glucose, after we use all oxygen.

It means that lactic acid doesn’t stay long enough inside our bodies to cause this pain.

In 1983 a research was conducted. And this research showed us that after 45 minutes athletes had no ascended levels of lactic acid, however their muscles still felt pain after two days.

This question still hasn’t been answered, however, We can assume that lactic acid theory has been failed!

Muscle Soreness and Ache Causes

Muscle aches can happen to children and adults. In most cases, muscle soreness is nothing to worry about and it will resolve them without medical treatment.

Aches can be felt in any area that has muscles. Discomfort felt from muscle aches can vary from light – mild – severe. Common causes of muscle aches are:

  • Infections
  • Body Trauma
  • Overexertion


Individual can experience muscle aches from insufficient nutrition. Good diet plan requires you to take enough proteins, carbs, fats, minerals and vitamins daily. Especially important is vitamin D. Vitamin D is soluble in fat and is necessary so muscles could work properly.


Lack of water in the body will create muscle aches. When the body is in this state, it will stop working properly and shut down. What You will notice first is that digestion and breathing will become much more difficult.

Remember that drinks like black coffee dehydrates, so you will have to drink more water after consuming some.

Not Enough Sleep

Having enough sleep is essential for body. Lack of sleep can have a severe impact on the body. When You are sleeping, body is recuperating and restoring energy. Not having enough sleep can cause muscle aches. Lack of sleep can cause:

  • Loss Of Concentration
  • Sleepiness
  • You Will Feel Sluggish
  • Ability To Think Clearly Will Be Disrupted
  • And more.


Doing too much physical exercises can lead to DOMS. Factors that can cause muscle aches are such as:

  • Doing New Exercise
  • Bad Warmup or Non-Existent Warmup routine
  • Body Is Not Used To Exercise
  • Working Out In Increased Intensity
  • Working Out For Longer Duration

Hereditary Conditions and Disorders

There’s lot of conditions that can affect body negatively. Such as:


Increased stress decreases body tolerance toward diseases. If individual has stressed body can start feeling aches. Stress symptoms:

  • Shaking
  • Chest Pains
  • Heavier Breathing
  • Headache
  • High Blood Pressure
  • Increased Heart Rate

Find cause of stress and remove it from Your life, the faster the better!

muscle soreness

Symptoms Of Muscle Aches and Soreness

Alongside with the discomfort We can notice different symptoms:

  • Stiff Muscles
  • Rash
  • A Bite Mark
  • Difficult Breathing
  • Swelling
  • Dizziness

Some of symptoms will require You to turn to medical expert. In most cases symptoms will cause discomfort. 

Muscle Ache Remedy

Very effective is RICE method.

  1. Rest – after noticing symptoms stop any physical activity You were doing
  2. Ice – use pack of ice on affected area
  3. Compression – use compression bandage to reduce swelling
  4. Elevation – elevate affected body part to reduce swelling
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