Most of us have likely heard the phrase “no pain, no gain,” but is it true in every case? If you are experiencing muscle soreness during or after your workout sessions, it is extremely normal. However, there is a fine line between soreness and overtraining, which people can cross unknowingly. People can often use overuse their muscles without actually realizing it.
Different Types of Muscle Soreness
It is common to witness muscle soreness during or after an intense workout session. The two types of muscle soreness include acute muscle soreness and delayed-onset muscle soreness (DOMS).
Acute Muscle Soreness
As the name suggests, acute muscle soreness can be experienced during or immediately after working out. Acute muscle soreness can happen due to a lack of oxygen to your muscles, causing them to produce lactic acid. The lactic acid buildup is temporary and can be eliminated from the body after the oxygen supply is restored.
Although acute muscle soreness is temporary, it can cause discomfort and sore muscles for a short amount of time. You can improve your full-body movement with low-intensity activities, such as Tai Qi, Qi Gong, or low-intensity dancing.
Delayed-Onset Muscle Soreness (DOMS)
DOMS is generally caused a day or two after your excruciating workout. The pain can heighten within 24-72 hours after exercising and starts to decrease after that. DOMS’s common symptoms include tender muscles, reduced motion range, muscle swelling, fatigue, and loss of muscular strength.
Previously people believed that DOMS is caused due to excess lactic acid built-up in the muscles. However, new studies completely disregard this theory.
When you are exercising, your muscles can experience microtrauma caused by the overuse of muscles. The overuse of the muscles can cause low swelling levels, limiting the body movement, and causing extreme pain. Your body requires a break to repair the muscles before you can start working out again. You can try stretching, Swedish massage, sports massage, and Thai massage to reduce the swelling.
Fatigue VS. Overuse of Muscles
Since there is an insignificant difference between fatigue and overuse of muscles, people can misinterpret the signs. Experiencing muscle fatigue is common when you’re forcing your body to exercise. Fatigue can cause your muscles to experience a burning sensation, which goes away as soon as you stop exercising. The burning sensation is a signal from your body that the muscles are too tired to continue.
Meanwhile, overuse involves pushing your body beyond its limits. Muscle overuse occurs when you keep exercising, even after the point of fatigue, which can lead to severe injuries. Not only can you strain your muscle during a workout, but it will keep happening unless you focus on recovery. The overuse of muscles can result in excruciating and lasting pain, causing you to put your life on hold.
What Is Good and Bad Pain?
When it comes to exercising, pain is always going to be a part of your routine. However, it is essential to distinguish between good and bad pain. Learning more about the pain can help you understand when you need assistance.
Pain is relative and can vary from person to person, but you can benefit from general pain guidelines as an athlete. Muscle soreness can be reduced with the help of stretching or a sports massage therapist. The soreness can last for a few days before diminishing completely.
If the pain gets severe with time, it can be taken as a sign of severe muscle injury. The overuse of muscles can cause extreme pain that must be addressed quickly. Consult someone experienced for your nagging pain and give your body time to recover.