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What Is Muscle Soreness and How Do I Get Rid of It?

Updated: Apr 27

What Is Muscle Soreness
What Is Muscle Soreness

Even competitive athletes sometimes still feel it when they learn a new movement: these nasty pains that become a reliable companion for a few days after training.

What is muscle soreness? Put in the info basket

A sore muscle may be annoying and painful, but it won't leave any lasting damage. After intense or unusual stress, it is a sign that the muscles were overwhelmed. The pain usually begins within one or two days and usually disappears on its own after seven days at the latest.

It has long been assumed that muscle soreness results from an overproduction of lactic acid in the body. The fact that the muscles “acidify” has now been scientifically refuted. Several studies have shown that the smallest injuries to the muscles are the cause of muscle soreness.

How does muscle soreness occur? Put in the info basket

Our muscles consist of muscle fibers that are made up of individual functional units. These functional units of the muscle are called sarcomeres. The sarcomeres are connected by intermediate discs called Z-discs. These Z-discs in particular can cause minor injuries if they are overloaded. 

For example, when you stretch your arm, the muscle fibers in the biceps muscle are stretched. If you bend your arm again, the muscle fibers contract. If you train too intensively, it's easy to put too much strain on the muscle in the Z-disc area. Injuries can then occur in the muscle, for example the smallest tears. The result: the muscles swell, become stiff, hard and sensitive to pressure. We have sore muscles.

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