Muscle soreness and recovery

In short: Muscle soreness arises from tiny damage in muscle fibres after unaccustomed load and peaks after 24 to 72 hours. It is harmless and fades within a few days.

In more detail: It used to be attributed to lactic acid. Today we know lactic acid is cleared within minutes and does not cause soreness.

In detail

• Relief: Light movement, warmth, massage and sleep promote blood flow. Rest in moderation.
• Prevention: Increase load slowly, especially with braking movements (running downhill).
• Stretching: According to current studies it does not reliably prevent soreness.
• Protein and sleep: Support rebuilding (muskelaufbau-grundlagen).
• Warning signs: Severe pain with dark urine or marked swelling may point to rhabdomyolysis. Then see a doctor.
• No continuous training with pain: Let the affected muscle groups rest.