Why Muscle Soreness Intensifies on the Second Day After Workout
Muscle pain often worsens the day after a workout instead of fading. Discover why this happens and how to effectively manage delayed muscle soreness.
After a tough workout, you might expect muscle pain to ease the next day, but instead, the discomfort often intensifies. This common experience is known as delayed onset muscle soreness (DOMS).
DOMS typically occurs following intense exercise that exceeds your usual effort by more than 10%, especially when movements emphasize the eccentric phase—where muscles lengthen under tension, such as lowering the barbell during a bench press or lowering the weight in a deadlift.
This type of training causes microscopic damage to muscle fibers and triggers an inflammatory response.
What Happens in Your Body After Exercise
On the first day post-workout, your body responds to muscle fiber microtears by releasing cytokines—protein molecules that regulate the immune system and inflammation.
White blood cells rush to the damaged muscle tissue to clear debris and accelerate healing. At the injury site, prostaglandins are released, which dilate blood vessels, create warmth, and increase pain receptor sensitivity.
Inflammation develops gradually, peaking 24 to 48 hours after exercise. During this peak, muscle repair is in full swing, and pain sensations intensify.
Lactic Acid Isn’t to Blame
It was once believed that lactic acid caused post-workout soreness, but research has disproven this myth.
Lactic acid builds up during exercise, causing the burning sensation during intense sets. However, once you stop exercising, your bloodstream rapidly clears lactic acid from the muscles.
Scientific studies show lactic acid peaks in the blood within 3 to 8 minutes after maximal effort and returns to baseline within an hour. Since lactic acid dissipates so quickly, it cannot cause muscle pain one or two days later.
Effective Ways to Relieve Muscle Soreness
A 2003 study identified the most effective methods for easing delayed muscle soreness:
- Taking nonsteroidal anti-inflammatory drugs (NSAIDs).
- Massage therapy (effectiveness varies by technique).
- Engaging in light physical activity.
Of these, light exercise is considered the most beneficial. Begin with a thorough warm-up and perform a light workout at about 50% of your usual weight. If you’re not heading to the gym, activities like cycling or walking can help increase blood flow, warm muscles, and reduce pain.
The same study found that ultrasound therapy, homeopathy, and stretching do not significantly alleviate post-exercise muscle soreness.
If you want to relieve muscle stiffness, try myofascial release using massage rollers instead of stretching. This self-massage technique warms the muscles and can temporarily reduce discomfort.
Explore useful articles in Sports and Health as of 09-03-2024. The article titled " Why Muscle Soreness Intensifies on the Second Day After Workout " offers in-depth analysis and practical advice in the Sports and Health field. Each article is carefully crafted by experts to provide maximum value to readers.
The " Why Muscle Soreness Intensifies on the Second Day After Workout " article expands your knowledge in Sports and Health, keeps you informed about the latest developments, and helps you make well-informed decisions. Each article is based on unique content, ensuring originality and quality.