| Temporary
soreness. During the last stages of tiring exercise, like cross-country
running, people often feel moderate pain. This is usually caused by the
build-up of products like lactic acid in the muscles. The strength lost
at that time is recovered in the next several hours. The soreness disappears
quickly as well, therefore it is called "temporary."
Delayed-onset muscle soreness. This type of discomfort develops after
exercise, usually within 24 to 48 hours. It is not related to tiredness;
rather, it is described as a dull, aching pain combined with tenderness
and stiffness, this usually results from eccentric actions.
In eccentric actions, muscles are lengthened as they produce force.
They require less energy but are more vulnerable to injury than muscles,
which contract in other ways. This explains why walking downhill, which
has a lot of eccentric actions, leads to greater soreness than walking
up hill.
With increased exercise, less damage occurs. As little as one exercise
session can reduce the amount of damage that occurs the next time you
do the same activity. Exercise that isn't so vigorous can also make muscle
fibers less likely to damage.
To avoid muscle soreness, think about the following:
- If you haven't done an exercise for the last six weeks, take it easy
at first. Let your muscles adapt slowly and gradually before increasing
the intensity of your activity.?
- Warm up before you exercise — not by stretching right away
like many people do but by doing some light aerobic activity first (like
running gently on the spot for a minute or so), followed by gentle stretching
once your muscles are warm.
- Exercise regularly to maintain the adaptation effects and prevent
injury.
- ‘Listen’ to your body. Soreness is a signal; if you feel
it, take the time to rest and let your muscles recover.
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