Why do we feel sore after going to the gym? Is this healthy?
The soreness is perceived as a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is typically felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest. This tenderness, a characteristic symptom of DOMS, is also referred to as "muscular mechanical hyperalgesia". Although there is variance among exercises and individuals, the soreness usually increases in intensity in the first 24 hours after exercise. It peaks from 24 to 72 hours, then subsides and disappears up to seven days after exercise.
The soreness is felt most strongly 24 to 72 hours after the exercise. It is thought to be caused by eccentric (lengthening) exercise, which causes small-scale damage (microtrauma) to the muscle fibers.
So as we see there is some damage that happens due to vigorous exercise. How would our bodies respond to this? It induces a state of inflammation to help replace the damaged area. This is not considered to be a state of chronic inflammation since the body will replace the damaged tissue with a stronger one that can withstand the vigours exercise so the next time you lift some weights, the muscle doesn’t get damaged, and, thus, no inflammation happens. This is how our muscles grow larger. You induce some microtrauma to the muscle due to exercise and under continuous stress, the body starts to replace the damaged muscle with a bigger one to withstand exercise. This is called muscle hypertrophy.
What exactly happens in delayed onset muscle soreness?
Calcium that is normally stored in the sarcoplasmic reticulum accumulates in the damaged muscles. Cellular respiration is inhibited and ATP needed to actively transport calcium back into the sarcoplasmic reticulum is also slowed. This accumulation of calcium may activate proteases and phospholipases which in turn break down and degenerate muscle protein. This causes inflammation, and in turn pain due to the accumulation of histamines, prostaglandins, and potassium.
Treatment
It doesn’t need drugs as it is self-limiting, but if the pain is severe we can use NSAIDs since there is some inflammation going on in our bodies. NSAIDs will work by decreasing the production of inflammatory mediators so inflammation intensity is decreased and also they have an analgesic effect.
In conclusion, we can’t consider the inflammation after exercise to be chronic or pathologic. It is a normal response from our bodies to make our muscles become stronger to avoid damage and inflammation next time.
The soreness is felt most strongly 24 to 72 hours after the exercise. It is thought to be caused by eccentric (lengthening) exercise, which causes small-scale damage (microtrauma) to the muscle fibers.
So as we see there is some damage that happens due to vigorous exercise. How would our bodies respond to this? It induces a state of inflammation to help replace the damaged area. This is not considered to be a state of chronic inflammation since the body will replace the damaged tissue with a stronger one that can withstand the vigours exercise so the next time you lift some weights, the muscle doesn’t get damaged, and, thus, no inflammation happens. This is how our muscles grow larger. You induce some microtrauma to the muscle due to exercise and under continuous stress, the body starts to replace the damaged muscle with a bigger one to withstand exercise. This is called muscle hypertrophy.
What exactly happens in delayed onset muscle soreness?
Calcium that is normally stored in the sarcoplasmic reticulum accumulates in the damaged muscles. Cellular respiration is inhibited and ATP needed to actively transport calcium back into the sarcoplasmic reticulum is also slowed. This accumulation of calcium may activate proteases and phospholipases which in turn break down and degenerate muscle protein. This causes inflammation, and in turn pain due to the accumulation of histamines, prostaglandins, and potassium.
Treatment
It doesn’t need drugs as it is self-limiting, but if the pain is severe we can use NSAIDs since there is some inflammation going on in our bodies. NSAIDs will work by decreasing the production of inflammatory mediators so inflammation intensity is decreased and also they have an analgesic effect.
In conclusion, we can’t consider the inflammation after exercise to be chronic or pathologic. It is a normal response from our bodies to make our muscles become stronger to avoid damage and inflammation next time.
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