What is muscle soreness and why does it occur after sport?
Muscle aches and pains generally occur after intense or unusual physical activity. They are caused by small tears in muscle fibers, triggered by efforts that exceed the individual's usual level of training or activity. These micro-injuries trigger an inflammatory reaction leading to the pain and stiffness felt.
What are the best ways to prevent sports-related muscle soreness?
To prevent muscle soreness, it's essential to :
How can I quickly relieve muscle soreness after sport?
To relieve muscle soreness :
When should you consult a doctor about aches and pains?
Although aches and pains are generally benign, consult a healthcare professional if :
Is it possible to play sport with muscle soreness?
Yes, but it's advisable to reduce the intensity and duration of exercise. Opt for gentle activities such as walking, yoga or swimming, which can even help relieve pain by improving blood circulation. Avoid using the same painful muscle groups intensively.
What's the difference between aches and pains and muscle cramps?
Muscle soreness is a diffuse pain generally appearing 24 to 48 hours after exercise, resulting from muscular micro-lesions. They are characterized by a sensation of stiffness and pain during movement, and often affect large muscle areas. Muscle cramps, on the other hand, are sudden, involuntary, painful contractions of a muscle or group of muscles, often felt immediately during or just after exercise. They are generally more intense but of shorter duration.
Can dietary supplements help prevent muscle soreness?
Yes, certain dietary supplements can help prevent muscle soreness by supporting muscle recovery. Proteins, for example, are essential for muscle repair and growth. Branched-chain amino acids (BCAAs), magnesium, which helps relax muscles, and antioxidants (such as vitamins C and E) can also reduce the intensity of muscle soreness by limiting oxidative damage and promoting muscle repair.
Does hydration influence muscle soreness?
Absolutely, adequate hydration is crucial before, during and after exercise. Water helps transport essential nutrients into muscle cells and eliminates metabolic waste accumulated during exercise. Even mild dehydration can increase the risk of muscle soreness by weakening muscle repair processes and increasing friction between muscle fibers, leading to further damage and inflammation.
Is complete rest recommended for muscle soreness?
Complete rest is not always the best approach. While adequate rest is crucial to allow muscles to repair themselves, light, non-intense activity (known as active recovery) can be beneficial. It stimulates blood circulation without imposing additional stress on the muscles, facilitating the elimination of metabolic waste products and reducing stiffness.
How can you tell the difference between muscle soreness and a more serious injury?
Muscle soreness is generally bilateral (affecting both sides of the body) and gradually dissipates over time. They are accompanied by diffuse but tolerable pain and stiffness. In contrast, a muscle injury such as a strain or tear is often the result of a specific incident during exercise, causing acute, localized pain that intensifies when the affected muscle is used. In the event of severe pain, marked swelling, loss of function, or if the pain persists longer than the usual duration of soreness, it is essential to consult a healthcare professional for further evaluation.
