Feeling sore after exercise? Here’s what science suggests helps (and what doesn’t)

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Andrea Mosler, La Trobe University and Matthew Driller, La Trobe University

Have you been hitting the gym again with COVID restrictions easing? Or getting back into running, cycling, or playing team sports?

As many of you might’ve experienced, the inevitable muscle soreness that comes after a break can be a tough barrier to overcome.

Here’s what causes this muscle soreness, and how best to manage it.

What is muscle soreness and why does it occur?

Some muscle soreness after a workout is normal. But it can be debilitating and deter you from further exercise. The scientific term used to describe these aches is delayed onset muscle soreness, or DOMS, which results from mechanical disruption of the muscle fibres, often called “microtears”.

This damage causes swelling and inflammation in the muscle fibres, and the release of substances that sensitise the nerves within the muscle, producing pain when the muscle contracts or is stretched.

This pain usually peaks 24-72 hours after exercise. The type of exercise that causes the most muscle soreness is “eccentric” exercise, which is where force is generated by the muscle as it lengthens — think about walking downhill or the lowering phase of a bicep curl.

Soreness in the days after exercise is normal, and actually results in stronger muscles.
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There’s good news about this pain though. When the muscle cell recovers from this “microtrauma”, it gets stronger and can produce that force again without the same damage occurring. So although this strengthening process is initially painful, it’s essential for our body to adapt to our new training regime.

The inflammatory component of this process is necessary for the muscle tissue to strengthen and adapt, therefore the repeated use of anti-inflammatory medication to manage the associated pain could be detrimental to the training effect.

Will recovery gadgets put me out of my misery? Not necessarily

Before we even think about recovery from exercise, you first need to remember to start slow and progress gradually. The body adapts to physical load, so if this has been minimal during lockdown, your muscles, tendons and joints will need time to get used to resuming physical activity. And don’t forget to warm up by getting your heart rate up and the blood flowing to the muscles before every session, even if it’s a social game of touch footy!

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Read more:
Heading back to the gym? Here’s how to avoid injury after coronavirus isolation

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Even if you do start slow, you may still suffer muscle soreness and you might want to know how to reduce it. There are heaps of new recovery gadgets and technologies these days that purport to help. But the jury is still out on some of these methods.

Some studies do show a benefit. There have been analyses and reviews on some of the more common recovery strategies including ice baths, massage, foam rollers and compression garments. These reviews tend to support their use as effective short-term post-exercise recovery strategies.

So, if you have the time or money — go for it! Make sure your ice baths are not too cold though, somewhere around 10-15℃ for ten minutes is probably about right.

And a word of caution on ice baths, don’t become too reliant on them in the long term, especially if you are a strength athlete. Emerging research has shown they may have a negative effect on your muscles, blunting some of the repair and rebuilding processes following resistance training.

New recovery methods and gadgets are marketed everywhere, but most of them require further research.
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But the efficacy of other recovery strategies remain unclear. Techniques like recovery boots or sleeves, float tanks and cryotherapy chambers are newer on the recovery scene. While there have been some promising findings, more studies are required before we can make an accurate judgement.

However, these recovery gadgets all seem to have one thing in common: they make you “feel” better. While the research doesn’t always show physical benefits for these techniques or gadgets, often using them will result in perceived lower levels of muscle soreness, pain and fatigue.

Is this just a placebo effect? Possibly, but the placebo effect is still a very powerful one — so if you believe a product will help you feel better, it probably will, on some level at least.

The ‘big rocks’ of recovery

Some of the above techniques could be classified as the “one-percenters” of recovery. But to properly recover, we need to focus on the “big rocks” of recovery. These include adequate sleep and optimal nutrition.

Sleep is one of the best recovery strategies we have, because this is when most of the muscle repair and recovery takes place. Ensuring a regular sleep routine and aiming for around eight hours of sleep per night is a good idea.

Ultimately, adequate sleep and optimal nutrition are the best ways to recover after exercise.
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When it comes to nutrition, the exact strategy will vary from person to person and you should always seek out nutrition advice from a qualified professional, but remember the three R’s:

• refuel (replacing carbohydrates after exercise)

• rebuild (protein intake will aid in the muscle repair and rebuilding)

• rehydrate (keep your fluid intake up, especially in these summer months!).

Enjoy your newfound freedom when returning to sport and exercise, but remember to focus on a slow return, and to make sure you’re eating and sleeping healthily before spending your hard-earned cash on the hyped-up recovery tools you may see athletes using on Instagram.

Andrea Mosler, Post-Doctoral Research Fellow, Sport and Exercise Medicine Research Centre, La Trobe University and Matthew Driller, Associate Professor, Sport and Exercise Science, La Trobe University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

My Fight with CFS … Part 1

I have Chronic Fatigue Syndrome (CFS), or as I prefer to call it, Chronic Fatigue Immune Dysfunction Syndrome (CFIDS). It is an extremely misunderstood and debilitating illness. I have read that the average time for a person to be ill with CFS is 18 months. I have had it for 18 years more or less. It has cost me a lot to be suffering from this illness and it impacts on my life on a daily basis. Some days are not too bad, while others are extremely terrible.

My journey with CFS began in the aftermath of the Newcastle earthquake of the 28^th December 1989. In early 1990, while working at Hawkins Masonic Village repairing roofs damaged by the earthquake (it was raining and many roofs were leaking), I began to feel persistently unwell. I decided to see my doctor who put it down as some sort of stomach bug, most likely Gastroenteritis. After two weeks of medication it was becoming clear that I did not have Gastroenteritis and something more sinister was the cause of my intensifying illness.

Within weeks I had begun to develop all of the debilitating symptoms of CFS and what was worse for me they were all intensifying their effects upon me. What was wrong with me was now something of a mystery, but it was clear I was very ill and getting worse.

When I was younger I had Hyperthyroidism and so the doctor assumed that this was what was wrong with me again, despite the fact that blood tests indicated I no longer had an issue with that disorder. I was placed on medication for Hyperthyroidism and monitored. The medication had no effect on my illness and my patience with ‘witch doctoring’ was running out. I pleaded with my doctor to send me to someone else – a specialist. But who would be useful to see?

A friend had recently been diagnosed with CFS by an Immunologist and eventually I prevailed with my doctor to send me to him. Eventually I was able to set up an appointment and so my time with Doctor Sutherland of the Royal Newcastle Hospital Immunology Department had begun.

By this time I was suffering a myriad array of symptoms, with varying degrees of intensity depending on what week I was asked. Among the most debilitating of these symptoms was a persistent headache that no amount of painkilling or other medication had any impact upon. The headache was like a migraine that wouldn’t go away. It would last for an 18 month stretch this first time, bringing with it an intolerance of bright light, noise, etc. These things caused me immense head pain.

I was also suffering numerous nose bleeds (which I often get when I am very ill), fevers and chills, brain fog (a situation where you seem to know what is going on yet you have an inability to act in a logical manner – some times the sense of knowing what is happening disappears altogether), painful eyes, chronic fatigue in the muscles and extreme soreness, tiredness to the point of sleeping at a drop of a hat (I was sleeping for over 18 hours a day with no relief to my tiredness, headaches, etc), loss of strength in my limbs, constant nausea, inability to think or concentrate, etc.

By this time I was already having time away from work, with being away for weeks at a time being the norm – thankfully they were quite understanding of the fact that I was very ill.

At my lowest point during these first two years I was reduced to being bed-ridden, using a cane for stability when walking and at times was unable to walk. I was sleeping above 18 hours a day with no benefit from it.

During this time of extreme illness I was subjected to innumerable blood tests and other tests, which all revealed little at all as to the cause of my illness. A process of careful elimination under the care of Dr. Sutherland brought the diagnosis of CFS, as well as a psychological evaluation.

There was no cure to be found, with the only helpful advice having come from Dr. Sutherland. He told me to try and rest, then to slowly build myself up again. Walk one block for a week, then two blocks the following week, etc. If I overdid it I would be back in a heap again in no time. I needed to be able to read my own situation to know when I should try to rebuild my life. This advice has helped me through the last 18 years.

I struggled with the illness for 18 months or so and I also struggled with the enigma associated with the illness. That I was sick was not believed by all and this has been a constant stereotype I have been confronted with throughout my illness. I often found myself questioning whether I was sick or whether it was some mental thing. It was a relief when a doctor finally gave me a name for the illness and confirmed I was indeed very ill.

There were times (as there has been since) when I thought that dying would be a better alternative than to be as sick as I was, with no life and the prospect of endless years of severe illness. Suicide was something that popped into my head from time to time, but thankfully it didn’t stay there for long.

At times I found myself not knowing what I was doing, where I had been, etc. At one point I waited behind a parked car, waiting for it to turn the corner only to realise ½ an hour or so later that the car was parked. I found myself having gone shopping with a load of groceries I didn’t need and never had used before. It was like having a form of early onset Dementia.

After about 18 months I began to get better – or so I thought. I was well enough to knock back participation in a trial medication experiment for CFS sufferers which would involve a lengthy stay in hospital and a 50% chance I would receive the placebo.  I declined the invitation being concerned I would loose my job as a result of being in hospital for so long.

My health began to improve and I thought I was finally over the illness. During this time I lost contact with Dr. Sutherland who left the hospital because of a dispute with NSW health at the time. Many doctors left the public system at the time.

NEXT: The illness returns