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Talk about muscle soreness! A few hours of MITT Training with Debbie's trainer, Craig Love will do it!

Muscle Soreness

Causes of Muscle Soreness

If you have exercised regularly or been involved in one or more sports you have undoubtedly become familiar with muscle soreness; that which you feel immediately following an activity and that which has a delayed onset. Immediate muscle soreness is due to a buildup of metabolic by-products such as lactic acid and a lack of sufficient oxygen (ischemia). The cause of delayed onset muscle soreness, which begins 24-72 hours after an activity, is not yet determined. There are three theories such of which have received some support through scientific research. These theories are outlined below.

1. Muscle Damage. As a result of repetitive contractions, microscopic tears occur within the muscle fibers themselves causing pain and leading to inflammation, which creates more pain.

2. Damage To The Connective Tissue. Microscopic tears occur in the connective tissue particularly as a result of eccentric contractions, which are contractions in which the muscle lengthens rather than shortens. Eccentric work is also called negative work and includes lowering weights or running downhill.

3. Ischemia/Spasm Cycle. The lack of oxygen and buildup of metabolic by-products causes pain which causes the muscle to spasm. This further reduces the oxygen available, increases the metabolic by-products, and the viscous cycle continues.

Muscle soreness is most likely to occur when you perform an activity beyond what your body is accustomed to, when you repetitively use the same muscle for extended periods, when your activity is jerky or bouncy or when your activity includes eccentric contractions.

To Relieve Muscle Soreness

To decrease muscle soreness you need to do things which will:

1. Increase the blood flow and oxygen to the area (to facilitate the breakdown of metabolic by-products, and the removal of debris, and to speed nutrients to the cells for healing).

2. Relax the muscles.
Each of the following activities acts in both of these ways, and will help to reduce or relieve your soreness. The sooner you begin them after your strenuous activity, the better.

 1. Static Stretching. Stretching should be slow and gentle. Stretch each muscle just to where you begin to feel the stretch then maintain that position until you feel the muscle let go. Bouncing or trying to stretch too far will do more harm than good.

 2. Light Exercise. Muscles that are not used will become stiff and take longer to become painfree. Gentle, non-stressful exercise will increase the circulation and relax your muscles.

 3. Massage. Massage acts much like light exercise or gentle stretching by increasing your circulation and coaxing the muscles to relax. The differences are that with massage you need do nothing other than simply enjoy, and the massage therapist can locate and work with those areas of your musculature most in need of attention.

 4. Cold. Cold water or ice breaks the pain/ischemia/spasm cycle by increasing the circulation and interfering with pain signals. Ice is also an excellent anti-inflammatory agent and will greatly speed healing.

 5. Alternating Hot and Cold. Since the thought of hot often seems more soothing it is included here, but in combination with cold. Hot water will relax muscles and increase circulation but will also increase inflammation and swelling within muscle fibers. Therefore it is important to alternate with cold and end with cold. This can take the form of a sauna and swim, a whirlpool and cold plunge, a hot and cold shower or a hot bath and ice.

 6. Movement In The Pool. Water supports your muscles and makes them easier to use. If you are extremely sore it will be easier for you to use your muscles in the pool either walking, stretching, or gently swimming.