What is muscle soreness?
We talk about a muscle that is stiff or aches when you feel muscle pain within 24 to 48 hours after training. Scientific literature calls this phenomenon Delayed-onset muscle soreness (DOMS), and is explained by microtrauma suffered by a stress muscle during training period certain types of training are more likely to cause this kind of pain.
When you experience muscular pains related to training and want to avoid them in the future, you have to question the nature, the volume and the intensity of the training.
Nature: The human body has a tremendous capacity to adapt to specific demands that are imposed upon it. When a new activity or movement is attempted, muscles will be solicited in a different way. Adaptations may also occur with changes in positioning or tempo of movement.
Volume: The amount of load or effort demanded during training, such as duration, the number of repetitions or sets, etc.
Intensity : Includes the amount of load (weight used), but also speed of execution, which therefore influences the speed of muscle contraction
When these parameters are changed, we may often find ourselves exceeding the adaptability of our musculature. The demands may be too great and this is where uncomfortable pain can develop the following day.
Knowing this, avoiding DOMS becomes simple. The parameters mentioned earlier must be monitored: when adding a new exercise or changing the nature of the activity, it must be done progressively. In concrete terms, you can reduce the amount of time performing the activity, or do intervals. Allowing more rest, or even start or alternate with simplified versions of a new exercise are also options. Regarding the volume, it must be gradually increased, especially when you change the duration of the exercise, the load, etc.
In addition to worrying about these parameters, a good way to reduce the risk of having muscle soreness would be to warm up well. Before training or activity, perform a less intense variation of what you are going to do for exercise to properly prepare the body and “start” its adaptation. Some examples of this are very light jogging before the beginning a faster run, exercises without loads or in a smaller amplitude before lifting loads, etc.
While it may be inconvenient, muscle soreness is not harmful. However, exceeding the adaptability of the body, one may not necessarily achieve the desired gains. Furthermore, it is when you enter this training area that you risk being injured more.