Understanding Muscle Soreness: Causes and Remedies

Muscle soreness is something almost everyone experiences – whether it’s from a tough workout, prolonged sitting or unexpected strain. By understanding its causes and remedies, you can find relief and stay active while supporting your overall well-being.

We speak to Scott Dunkleberger, a board-certified physician assistant at INTEGRIS Health Medical Group Orthopedics Edmond, to learn more. 

“Though often seen as a minor issue, muscle soreness can disrupt daily life, making simple tasks challenging,” Dunkleberger says. “If you’re experiencing a strain or chronic pain that doesn’t go away with time, it’s best to speak to your health care provider.”

The role of muscles 

What to know: The human body contains approximately 600 muscles, each playing a crucial role in various bodily functions. 

Muscles are highly specialized tissues designed for contraction and force generation, playing a vital role in movement, stability and posture. 

• Muscle fibers (myocytes) are the basic cellular units of muscle tissue and can contract and generate force.
• Each muscle contains myofibrils, thread-like structures responsible for muscle contraction. Sarcomeres are the smallest structures within a muscle fiber that contain interlocking proteins actin (thin filaments) and myosin (thick filaments).
• Muscles are surrounded and supported by layers of connective tissue, such as the endomysium, perimysium and epimysium.
• Blood vessels in muscles help deliver oxygen and nutrients necessary for energy production.
• Motor neurons in muscle fibers transmit signals from the brain and spinal cord to initiate contraction.

Overall, muscles are essential for both voluntary movements, such as walking and lifting, and involuntary actions, such as heartbeats and reflexes.

• They help circulate blood throughout the body, aid in digestion by moving food through the digestive tract and enable breathing by expanding and contracting the chest cavity.
• Muscles also generate heat to maintain body temperature and protect internal organs by providing cushioning and support.
• Common muscles include the biceps, triceps, deltoids, rectus abdominis, quadriceps, gluteus maximus and hamstrings.

Common causes of muscle soreness

Key points: Muscle soreness often arises from a variety of factors that result from exercise, overuse or behavioral factors. 

Exercise-induced muscle damage occurs when new or intense movements produce tiny tears in muscle fibers.

• This is particularly true for exercises involving eccentric movements – when the muscle lengthens under tension, like during squats or running downhill.
• These micro-tears lead to inflammation, which triggers soreness.
• Localized muscle pain, stiffness and tenderness may appear shortly after exercise, often in the muscles worked the hardest.

Delayed onset muscle soreness (DOMS) commonly occurs 24 to 72 hours after intense or unfamiliar exercise. 

• This delayed soreness is a natural response to muscle adaptation and repair as the fibers rebuild stronger to handle similar stress in the future.
• You may experience deep muscle aches, swelling and reduced range of motion.

A muscle strain happens when muscle fibers are overstretched or torn due to excessive force or improper movement. 

• A strain results in sudden sharp pain at the time of injury, tenderness, swelling and limited ability to use the affected muscle.
• There are three grades of strains, ranging from mild discomfort to significant pain depending on the severity of the injury.
• A grade I (mild strain) involves minor damage to a few muscle fibers, typically less than 5 percent of the muscle.
• A grade II (moderate strain) involves a more significant number of damaged muscle fibers, but the muscle is not completely torn.
• A grade III (severe strain) is the most severe type of muscle strain, involving a complete tear or rupture of the muscle.

Dehydration disrupts the balance of electrolytes, such as potassium and calcium, which muscles need to function properly. 

• Dehydration can lead to muscle cramps or contractions, resulting in soreness.

Nutritional deficiencies, particularly electrolytes, such as magnesium, potassium and calcium, can impair muscle function and recovery.

• Persistent muscle aches, sporadic cramping and difficulty in sustained physical activities may occur.

Poor posture or ergonomics for extended periods or using incorrect techniques during activities places unnecessary strain on specific muscle groups. 

• Over time, this leads to soreness and discomfort pain in the back, neck or shoulders, often worse by the end of the day.

Stress and muscle tension from emotional stress causes muscles to tighten involuntarily. 

• Chronic stress can lead to consistent tension, particularly in the neck, shoulders and lower back.

How to get rid of muscle soreness

Why it matters: Muscle soreness can slow you down, but there are effective ways to manage and reduce the discomfort. By focusing on these strategies, you can facilitate recovery and get back to feeling your best.

Rest and recovery allows your muscles time to heal by taking a break from intense activities. 

• Avoid high-intensity or strenuous activities that might worsen the soreness.
• However, avoid complete inactivity, as light movement can help maintain blood flow.

Drink plenty of water to help flush out toxins and support muscle recovery. 

• Proper hydration replenishes fluids lost through sweat and maintains the balance of electrolytes.
• Add a pinch of salt or drink electrolyte-rich beverages after heavy workouts to restore minerals like sodium and potassium.

Eat a balanced diet to promote muscle repair, inflammation reduction and energy recovery.

• Foods rich in protein, such as chicken, tofu or eggs, aid muscle repair, while antioxidant-rich vegetables reduce inflammation.
• Include magnesium-rich foods (nuts and leafy greens) to support muscle relaxation and recovery.

Gentle stretching improves flexibility and reduces tension in sore muscles. 

• Stretching relieves stiffness and encourages mobility.
• Perform static stretches like gently touching your toes or a seated forward fold for the hamstrings. 

Heat therapy from a warm bath relaxes tense muscles and boosts circulation, which speeds up the recovery process. 

• Add Epsom salts to your bath, as the magnesium may aid in reducing muscle cramping and discomfort.

Cold therapy via ice packs or cold compresses reduces inflammation by constricting blood vessels.

• Wrap an ice pack in a cloth and apply it to the sore area for 15 to 20 minutes at a time. 

A gentle massage can help relieve muscle tension and improve circulation.

• The pressure promotes relaxation in muscles and flushes out lactic acid buildup.

OTC pain relief in the form of ibuprofen or acetaminophen can help manage discomfort.

• These medications work by reducing the inflammatory response and pain signals.

Next steps: If you’re experiencing persistent or severe pain, don’t hesitate to consult a specialist. At INTEGRIS Health Orthopedics, we’re here to help you find answers and effective treatment options.

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