Getting to the Heart of Sports-Related Muscle Soreness: What to Expect and for How Long?

Any athlete can tell you that they often feel sore after a workout or game. It is important to understand how sports-related muscle soreness works and how to care for your body during this process. Knowing what to expect and how long it might last can help athletes and coaches get the most out of their training and competitions.

Understand How Long Muscle Soreness From Sports May Last

For athletes and coaches, muscle soreness is a common and expected occurrence. Everyone is different, but the usual duration of muscle soreness is somewhere between a day and three days, depending on the intensity and duration of the activity. It is also important to note that some athletes may have more intense and prolonged soreness if they are doing a new activity or if the duration of the activity is quite long.

How to Care for Your Body During Sports-Related Soreness

Although it is normal to experience discomfort after a workout or game, there are a few things athletes and coaches can do to minimize the uncomfortable sensation. Stretching, foam rolling, and light aerobic exercise can help alleviate soreness and reduce the recovery time. Additionally, proper nutrition, hydration, and rest are key to helping your body recover from muscle soreness and prepare for the next training session or competition.

Dealing with the Unexpected Aches of Athletic Participation

While some athletes may be more prone to soreness than others, there are certain situations where it may be more intense. For example, if the intensity of an activity has increased or the duration of it has been longer than usual, the soreness can be more intense and last longer. It is important to understand that muscle soreness is normal but be mindful of any pain that feels excessive, doesn’t go away with light exercise or stretching, or is only present in one area of the body.

What Causes Sports-Related Muscle Soreness?

Sports-related muscle soreness is caused by micro-tears in the muscles that occur during physical activity. When these muscles are repaired, they become stronger and more resilient, leading to improved performance. This is why it is important to take the time to properly recover after an especially intense workout or competition.

Helping Athletes Manage Sports-Related Muscle Discomfort

With proper care and recovery, athletes can learn to manage their muscle discomfort and achieve better performance overall. To make sure athletes get the most out of their training, it is important that they understand the normal expectations for muscle soreness and how to care for their bodies during this time. With the right knowledge and understanding, athletes can get the most out of their training and stay healthy.

Sports-related muscle soreness is a normal and expected occurrence for athletes. It can last for up to three days and usually has a more intense intensity when athletes are doing a new activity or if the duration of the activity is quite long. To minimize discomfort and reduce recovery time, athletes and coaches should focus on proper nutrition, hydration, rest, stretching, foam rolling, and light aerobic exercise. With the right knowledge and understanding, athletes can manage their muscle soreness and get the most out of their training.

Sources

• Galloway, J (2017) ‘How to Relieve Muscle Soreness after Physical Activity’, American Council on Exercise
• Hanson, J (2020) ‘Muscle Soreness: What Causes It and How to Manage It’, Healthline
• Kee, P (2019) ‘Muscle Soreness: Recovery, Pain Relief, and More’, Medical News Today

Sports-related muscle soreness is a normal and expected part of being an athlete. Taking the right steps to properly recover, as well as understanding the expectations and how to care for the body can help athletes and coaches get the most out of their training and competitions. With this knowledge, athletes can manage their muscle soreness and stay healthy for their next training session or competition.