Why we ache after exercise

Did you know:

"The culprit for delayed muscle soreness is not, as some people used to think, the buildup of lactic acid, a byproduct of exercise that dissipates from the muscle tissues within an hour. That kind of soreness is considered acute. As soon as someone stops exercising, or shortly afterward, the burn goes away".

I've read about this "new" discovery over the last few years but never really found an article which explained this phenomonon really well. Until I found this excellent article in the New York Times from 2004.

It goes onto to explain:

"No one knows for sure exactly what does cause muscle soreness. But many scientists now think that the delayed pain is caused by microscopic tears in the muscles when a certain exercise or activity is new or novel. These tiny tears eventually produce inflammation, and corresponding pain, 24 to 36 hours later.

The good news is that as these little tears repair themselves, they prepare the muscles to handle the same type of exercise better the next time.

"The muscle gets more resilient, meaning the next time you do that same exercise you won't get damaged as much," said Dr. Priscilla Clarkson, a professor of exercise science at the University of Massachusetts and a leading researcher on muscle soreness. "That doesn't mean you are stronger, or mean you can lift more weight. It just means your muscle fibers are likely stronger so they won't tear as easily. Over time they'll build up and become a stronger fiber to lift more weight."

The article goes on to explain which exercise will guarantee soreness and how to limit stiffness and soreness with the right nutrition.

To read the article in full click here

So, if there's no accumulation of lactic acid to get rid of, then how does massage help with stiffness?  Well, microtears and the resultant inflammation causes the muscle fibre to swell slightly and this causes stiffness and nerve sensitivity [pain].  Massage reduces the swelling through improved blood and lymphatic system cirulation and assists in the removal of metabolites and other toxins.  Plus, it feels good!