How do sore muscles develop and what helps against them?

Anyone who has ever trained intensively or taken on a new athletic challenge knows it: muscle soreness (delayed onset muscle soreness). It often appears only hours after training and reaches its peak after one to two days. But what exactly happens in the body when you get muscle soreness? Is it a sign of a good workout? And what can you do to alleviate or even avoid it? In this article, we look at the causes, the best measures for prevention, and effective strategies for relieving muscle soreness.

Why do you get muscle soreness and how does it develop?

Muscle soreness is a form of muscle pain that usually occurs after intense or unfamiliar physical activity. It was previously assumed that it was caused by an accumulation of lactic acid (lactate) in the muscle. However, this theory is outdated. Today, we know that muscle soreness is caused by microscopic tears in the muscle fibers. These are referred to as microtrauma.

The main causes of muscle soreness

Unfamiliar exertion: New or unfamiliar movements often lead to muscle soreness because the body is not used to this type of strain.

Eccentric movements: Exercises where the muscle is stretched under tension (e.g., when running downhill or slowly lowering a dumbbell) lead to muscle soreness more frequently than concentric movements.

High intensity: Very intense or long training sessions can also cause muscle soreness, as the muscles are strained beyond their usual capacity.

Insufficient recovery: If the muscles are not given enough time to recover, muscle soreness can be prolonged or intensified.

Is muscle soreness a sign of a good workout?

Many athletes believe that muscle soreness is proof of an effective workout. But that is not quite right. Muscle soreness is caused by micro-injuries in the muscle fibers and is not necessarily an indicator of muscle growth or increased performance. When you try out a new exercise or a higher intensity, muscle soreness can indicate that your body is adapting. Some muscle soreness also shows that your muscles have been challenged. However, the soreness should not be too severe and is not necessary for muscle growth. You can build muscle and become stronger without having muscle soreness. The decisive factor is a constant increase in training load. Severe muscle soreness can limit you in your next training session and reduce your performance in the long term. If muscle soreness is regularly very intense, your body might not be getting enough time to recover. An effective workout means progression, load management, and continuous improvement, not necessarily pain after training. If you regularly experience severe muscle soreness, you should rethink your training volume or your recovery strategies.

How can you prevent muscle soreness?

Although muscle soreness is not always avoidable, there are some measures that can help reduce it.

Gradual increase in training: Those who introduce new exercises or higher intensities step-by-step minimize the risk of severe muscle soreness.

Warming up before training: A good warm-up increases blood flow and prepares the muscles for the strain.

Cool-down and light stretching: While stretching after training does not completely prevent muscle soreness, it can help maintain flexibility.

Proper nutrition: A protein-rich diet supports muscle regeneration and helps to repair damage faster.

Enough sleep and recovery: Muscles regenerate mainly during sleep. Therefore, sufficient and restful sleep is essential.

Treating muscle soreness after training

Once the muscle soreness is there, there are some proven methods to alleviate the discomfort.

Active recovery: Gentle movements such as walking, light cycling, or swimming stimulate blood circulation and promote healing.

Heat applications: Heat promotes blood circulation and relaxes the muscles. Sauna sessions, warm baths, or heat compresses can help to overcome muscle soreness faster. 

Massage: A gentle massage can improve blood flow and relieve tension. However, massages that are too firm can increase the pain. 

Hydration and nutrition: Sufficient water and electrolytes are important for muscle recovery. Protein-rich food helps with muscle building and repair. 

Painkillers only in exceptional cases: Medication should only be used for very severe pain, as it can slow down recovery. 

When is muscle soreness problematic?

In most cases, muscle soreness is harmless and subsides on its own after a few days. However, there are situations where caution is advised.

• If the pain is extremely severe and lasts longer than a week.
• If swelling, redness, or bruising occurs.
• If you notice general malaise or dark urine. This can indicate dangerous muscle destruction.

Conclusion

Muscle soreness is a natural process that occurs after intense or unfamiliar exertion. It is caused by small tears in the muscle fibers and is a sign that the body is adapting to new stimuli. By gradually increasing training intensity, ensuring good recovery, and taking targeted measures for relief, you can reduce or overcome muscle soreness faster. It is important to listen to your own body and give it the necessary recovery time to remain high-performing in the long term.