IN BRIEF
– Muscle soreness results from micro-tears in the muscles after intense exercise. They are not dangerous but can be annoying.
– To reduce them, it is recommended to stretch, walk, apply heat, and massage. A balanced diet also helps with recovery.
– To prevent them, gradually increase exercise intensity, warm up, stretch, and stay well-hydrated.
Muscle soreness is the downside after an intense workout. Sore muscles, not to be confused with cramps or strains, are generally not dangerous for our health but can be very annoying. We explain where they come from, how to reduce them, and how to avoid them.
When we run, do squats, or lift weights, it’s our muscles that are working. They are made up of fibers, protein filaments, that lengthen and contract during exercise. And when the intensity is too high, they tear, causing a small local inflammation. That’s muscle soreness.
It’s often said that muscle soreness is caused by lactic acid, an organic substance produced by the body during exercise, but that’s a misconception.
Stretching and Eating Balanced
To treat muscle soreness, there are a few tricks to implement. You can stretch lightly and move your muscles regularly. Get up, walk around a bit. Heat and massages also help the muscles relax. Otherwise, the body is well-made and can repair these lesions on its own, especially if you nourish it with a balanced diet.
And to avoid muscle soreness, it’s important to progress gradually. Start with lighter weights and increase the load each session, and exercise regularly. Don’t forget to warm up before exercise, cool down after, and drink plenty of water to hydrate the muscles in your body that have sweated.
Muscle soreness can appear a few hours after physical activity and peak 48 hours later. They usually go away in a few days.
However, if they don’t disappear after several days, if they are accompanied by other symptoms like fever, cramps, or muscle tremors, or if they prevent any movement, in these cases, the website Santé recommends consulting a doctor.
