What is the cause of muscle soreness after exercise

Many people will experience muscle soreness after exercise. This is mainly caused by the accumulation of lactic acid due to a lack of exercise for a long time. At this time, local cold or hot compress methods can help improve the condition.

1. Lactic acid accumulation

Exercise and movement require energy. If the energy comes from aerobic metabolism in the cells, it is aerobic exercise; but if the energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic exercise, glucose is metabolized into water and carbon dioxide, which can be excreted from the body through breathing; while during anaerobic exercise, glucose is fermented into a large amount of intermediate metabolites such as lactic acid, which cannot be excreted through breathing, resulting in lactic acid accumulation. Excessive lactic acid stimulates the muscles to increase osmotic pressure, causing the muscle tissue to absorb more water and produce local swelling, which will cause muscle soreness.

2. Light stretching

Ways to deal with muscle soreness include pain relievers, gentle stretching, massage, hot baths, and hot and cold compresses. The effects of medications are well known, and gentle stretching works because muscles tend to tighten as they recover, which can make soreness worse, so slow, gentle stretching can reduce tension and relieve pain.

3. Massage your muscles

Massaging sore muscles can also help reduce muscle tension and increase blood circulation, which can speed up recovery and shorten the duration of DOMS. Just like massage, hot baths can relax muscles and speed up circulation. The smoother the blood flow, the more oxygen and nutrients can be delivered to cell tissues, thereby repairing damaged muscles faster.

4. Hot and cold compresses

Hot and cold compresses can also be effective. As the name suggests, apply an ice pack to the painful area for 15 minutes, then apply a hot pack for another 15 minutes, then apply ice again, and continue the cycle. Scientific research has found that changes in hot and cold temperatures play a significant role in accelerating blood circulation and muscle recovery.