Delayed muscle soreness from exercise - Cause, solution?

[Bob]

I exercise one day.  I feel ok, good actually then.  Next morning, fine.  Still feel good.

About 20-30 hours after the exercise I feel sore and it doesn't feel so good.

Why does that happen? 

And how do you prevent that type of soreness? 


It must be the muscles healing up.  It's not the same as tight muscles in the legs, not that brittle feeling.  It doesn't have the "good healing" type of sore feeling.  It's more of an "old dark blood" type of feel if that makes sense. 

More potassium and magnesium.  I've already got that down.  I'm sure I'm full of it by now.  I'm taking them daily.


Stretch, massage, move, carefully stressing... and then actually reworking that muscle again the same way are probably the solutions.   Along with eating well, getting good sleep, etc. 

It's just bizarre how it waits. 

[j_menz]

I'm sure I'm full of it

 

No argument here.

https://sportsmedicine.about.com/cs/injuries/a/doms.htm

https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

You need to get your google fixed.

Oh, and you still maintain this is for you heath, right? 

[Bob]

That thought crossed my mind.  Do lots of exercise... so I can be sore all the time?

It goes away though.  I think I've figured that out probably about as much as I will.  

And I have a feeling the muscle soreness is probably good.  Or good information.  That's the part of the body that got stressed for sure.  The pain might be a deterrent or could be the price to pay for forcing the body to adjust in a certain way.  Excericse... Body asks, do you really need to do that?  And if you continue, eventually it will give in and adapt to that.

I haven't googled yet.  I figured someone here might have some exercise wisdom.  Thanks for the links though.  A lot of times a block of text isn't as helpful as someone's experience/info digestion/idea on a topic.... I need it meshed with my brain.   The Wikipedia article looks bit sized though.

Oi, Ich bin muede...

[Bob]

Yes, very interesting Wikipedia article.  Thanks.

[thalbergmad]

You could try some EPO.

Worked for Lance Armstrong.

Thal

[j_menz]

You could try some EPO.

Worked for Lance Armstrong.

Thal

It did give him some much delayed headaches, though.

[Bob]

The only thing I read that's supposed to work are those foam things.  I guess you roll around on them to massage the muscles...   One of those articles said stretching make it feel better but doesn't actually help the muscle recover faster. I'd go for just feeling better.  Stretching, massaging, and then reworking the muscle seem to be the way to go.

[Bob]

Interesting.  Tears occur while releasing (eccentric).

Not really applicable to piano I think.  Seems like two different worlds.

[indianajo]

Fairly continual low level soreness is good.  
When you get in aerobic shape, your body produces endomorphine. This masks out the low level soreness.  What is your resting pulse?  Are you there yet?  I had mine down to 80 after a winter of gym exercise (of arms mostly).  I've pushed resting pulse down to 66 this summer, riding 54-80 miles a week on the bicycle.  After getting off the bike after the 27mile stretch, if there was any contrary wind at all, I feel "tired" and often nap.  There was a some leg soreness next day at the beginning of the summer, but now 4 weeks in, not anymore.  Mostly just my overused (for sitting) gluteal muscles are sore.
Due to Army running in combat boots (and resultant no cartledge between leg bones) I take naproxen fairly regularly for my knee pain.  After the most recent trip, with resting pulse of 66, I haven't needed it. Of course, the wind was favorable, which helps a lot on a high drag mountain bike.   
Drink plenty of water.  Diet drinks without caffein are a near substitute.  This cool summer I'm going through 3 liters a day of diet soda and another liter or more of water.  Something has to flush all that yellow waste out of your blood.  
Have fun.  At my age, (over 60) if you are not exercising much, you're losing 8% of your muscle mass per year, acording to bbcnews.com.  

[Bob]

The soreness is gone.  It's very nice.  I can actually run again.

[Bob]

Resting heart rate? 

Looks like 50-70 sitting down.  70-90 standing up.  About 95-105 walking.

Unless this heart rate monitor is off....  It's 62 right now.  Went down to 52 a few minutes ago.  59.... 58....  Depends if I'm typing I think, if my arms lift up a bit.


*Bob wonders if his heart is being lazy.*  It's about to get a work out though.  Haha....

[indianajo]

Sitting down resting pulse is the rate I was quoting, standing walking running heart rates are in stress test territory that requires some education to analyze. Education that I don't have.  My resting rate for years was 85-95 as I worked sitting down, walking around, and the worst when i worked third shift. 
Based on my experience, with those resting pulse rates you should be getting some benefit from endomorphine to control pain.  I read Dr. Cooper's Aerobics book about 1970. There has been nothing on bbcnews.com to contradict it, and a lot of medical research corroboration reported there.  Probably there are better books now, but my program is working for me. 

[Bob]

Spoke too soon, at least in terms of dull pain.  Sore heal now.  But it's not the brittleness from before.  This is something else.  Different feel/pain, different behavior.  I'm doubting it's good.

*Bob ices his heel.*


Otherwise, the constant dull pain/soreness when things have been pushed... Ugh.  That starts getting to me after a while.  Low level, but always there.  Does not let up.