Have you ever noticed that after a strenuous workout, your muscles feel soft and weak? You’re not alone. This phenomenon is a common experience among many athletes, and it’s known as post-exercise muscle soreness. While it can be uncomfortable, it’s actually a sign of progress. Knowing why your muscles feel soft after a workout can help you better understand the body’s response to exercise and how to better manage the experience.
What Is Post-Exercise Muscle Soreness?
Post-exercise muscle soreness (PEMS) is a common phenomenon experienced by many athletes. It’s usually felt 24-48 hours after a workout and can last for up to 72 hours. PEMS is caused by tiny tears in the muscle fibers that are created during exercise. As your body repairs these tears, it causes the soreness and weakness in the muscles.
Why Does PEMS Occur?
PEMS occurs when the body is put under physical stress — either through exercise or activity that’s strenuous or unfamiliar to you. When your muscles are pushed harder than they’re used to, they experience tiny tears that your body then has to repair. As the body repairs these tears, you experience soreness and weakness in the affected muscles.
What Causes PEMS?
Several factors can cause PEMS, including:
- Exercising in an unfamiliar way or with unfamiliar equipment
- Exercising too hard or for too long
- Not taking breaks during exercise
- Not getting enough rest between workouts
- Not stretching before or after exercise
How Can I Prevent PEMS?
There are several ways to reduce your risk of experiencing PEMS. These include:
- Starting slowly: build up your intensity and duration gradually to give your body time to adjust.
- Taking breaks: take a rest day between strenuous workouts so your muscles can recover.
- Stretching: stretch your muscles before and after exercise to reduce your chances of experiencing PEMS.
- Maintaining proper form: use proper form during exercise to reduce the risk of injury.
- Eating protein: make sure to get enough protein in your diet to support muscle recovery.
- Getting enough sleep: make sure you’re getting enough rest to allow your body to repair itself.
How Do I Treat PEMS?
If you experience PEMS, there are several things you can do to help relieve the pain and discomfort. These include:
- Rest: take a day or two off from exercise to give your body a chance to recover.
- Ice: apply an ice pack to the affected area for 15 minutes at a time, several times a day.
- Heat: apply a heating pad or hot compress to the affected area for 15 minutes at a time, several times a day.
- Massage: use massage to help work out knots and reduce tension in the affected muscles.
- Stretching: gently stretch the affected muscles to reduce stiffness.
- Pain medication: use over-the-counter pain medication, if necessary.
Frequently Asked Questions
What Is Post-Exercise Muscle Soreness?
Post-exercise muscle soreness (PEMS) is a common phenomenon experienced by many athletes. It’s usually felt 24-48 hours after a workout and can last for up to 72 hours. PEMS is caused by tiny tears in the muscle fibers that are created during exercise.
What Causes Post-Exercise Muscle Soreness?
PEMS is caused by physical stress — either through exercise or activity that’s strenuous or unfamiliar to you. When your muscles are pushed harder than they’re used to, they experience tiny tears that your body then has to repair.
How Can I Prevent Post-Exercise Muscle Soreness?
You can reduce your risk of PEMS by starting slowly, taking breaks, stretching, maintaining proper form, eating protein, and getting enough rest between workouts.
How Do I Treat Post-Exercise Muscle Soreness?
If you experience PEMS, you can relieve the pain and discomfort by resting, applying ice or heat, getting a massage, stretching, and taking over-the-counter pain medication.
Does Post-Exercise Muscle Soreness Mean I’m Making Progress?
Yes. Post-exercise muscle soreness is a sign that your body is repairing itself after a strenuous workout. It’s a sign of progress and should be welcomed as an indication of your hard work.
When Does Post-Exercise Muscle Soreness Usually Occur?
Post-exercise muscle soreness usually occurs 24-48 hours after a workout and can last for up to 72 hours.
Can Post-Exercise Muscle Soreness Last Longer Than 72 Hours?
In some cases, PEMS can last longer than 72 hours. If you experience PEMS for longer than 72 hours, it’s best to consult with a doctor to rule out any underlying medical conditions.
Is Post-Exercise Muscle Soreness The Same As DOMS?
Yes. Post-exercise muscle soreness is also known as delayed onset muscle soreness (DOMS).
Can Post-Exercise Muscle Soreness Be Avoided?
While you can’t completely avoid PEMS, you can reduce your risk of experiencing it by following the tips listed above.
Can Post-Exercise Muscle Soreness Be Treated With Medication?
Yes. Over-the-counter pain medication can help relieve the pain and discomfort associated with PEMS.
What Should I Do If Post-Exercise Muscle Soreness Doesn’t Go Away After 72 Hours?
If PEMS persists for more than 72 hours, it’s best to consult with a doctor to rule out any underlying medical conditions.