Things to know about Acute and Delayed Onset Muscle Soreness

by Steel Jones
muscle soreness / pain

Not all muscle soreness is the same

There are two known types of muscle soreness. They include acute muscle soreness and delayed onset muscle soreness.

Acute muscles soreness occurs after or during exercisThings to know about Acute and Delayed Onset Muscle Sorenesse

Acute muscle soreness is the type of soreness that occurs during or after working out. It occurs as a result of the buildup of lactic acid in your muscles. It is accompanied by a burning sensation. However, this type of soreness fades away swiftly.

Delayed onset is coupled with symptoms that can last for twenty-four to seventy-two hours after working out.

This is the type of burning sensation and pain that you experience the day after working out. It occurs as a result of tiny tears that are observed by your muscles. This occurs when the muscles perform new activities that are new to it as the performance of a new workout routine or excessive exercising.

You can experience both

It is normal to experience both types of soreness after and during your workout session. This soreness can be discouraging, but it does not mean that you should give up on your workout routine. As you progress and exercise regularly, it becomes easier and you are bound to experience less soreness.

Seek advice before taking nonsteroidal anti-inflammatory drugs

You must speak to your doctor or fitness coach before you consume any nonsteroidal anti-inflammatory drugs. It is well-known that muscle soreness fades as time goes on when you get used to working out. However, if you are someone who has a low tolerance to pain and you need to take medications, it is wise to pass on NSAIDs. This is because this medication has not been proven to have effects on muscle soreness. The consumption of this medication has however been proven to increase your risk of developing illnesses like heart attack, gastrointestinal bleeding, and even stroke.

Eat more anti-inflammatory foods

Research has shown that the consumption of anti-inflammatory foods is better than taking anti-inflammatory drugs. Foods that are good for relieving soreness include watermelon, pineapple, cherry juice, and even ginger.

Taking antioxidant supplement

Some supplements are rich in antioxidants and aids in reducing the soreness of exercise. Food items which can aid in the functioning of these effects include fish oil, turmeric, and even omega-3 fatty acid.

Eat milk protein

Milk protein is one of the most significant food supply which aids in relaxing the soreness of your muscles and fat. You must incorporate protein milk into your daily diet to prevent the sustenance of injuries and muscle soreness.

Opt for heat therapy after exercise

This aids immensely in reducing the level of soreness you have after exercising. This can also aid in reducing the amount of soreness you would experience the day after you exercise.  The best way to get the most of the heat therapy is by taking a warm bath, using warm and damp towels, and even using wet heating packs.

Take Hot Epsom Salt Bath

You can take a hot Epsom salt bath to increase the effect of the heat therapy after exercise. Research has shown that it aids immensely in reducing muscle soreness and pain.

Switch to cold therapy

After coming out of the hot bath, it is highly recommended that you engage in a cold therapy to reducing any swelling or nerve activity that occurred as a result of muscle soreness. You can place an ice pack in the affected area or you can even stay in a cold bath.

You can foam roll

This is a superb way of relieving yourself of muscle soreness. Foam rolling is a method by which you massage your body. It aids in relieving you of fatigue and even soreness all over your body. You can purchase this item anywhere and it can be used for a long period.massage

You can go to the spa for a massage

This is an extremely efficient way to relieve your body of stress and muscle soreness. Massages aid in relieving the body of fatigue and has a calming effect on the body.

Exercising more

It might sound weird, but it is true. Exercising regularly can help in reducing the soreness which one might experience when exercising. You mustn’t quit exercising because it aids in reducing the soreness as you go on. If you experience excess pain while exercising, you must engage in a less intensive workout routine


Muscle soreness occurs when an individual exercises. However, as time goes on an individual might not experience this soreness. There are however some food items that can be taken to reduce this inflammation. Food items like turmeric, ginger, pineapple, and much more aid in reducing muscle soreness.

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