Muscle Soreness vs Injury: Key Differences Explained

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Here’s what we got for you in today’s edition:

• On Your Mark: The definition of muscle soreness

• Get Set: The solutions for soreness

• Go: The muscle recovery training

• Around The Stadium: The incredible Czech Locomotive

In Our Mailbox

Welcome to 'In Our Inbox' where we tackle your burning questions on athletic performance. Got a question? Send it our way - your question could be featured next! Let’s dive into today’s situation:

Every athlete experiences it one or more times during their training period. The difference between this symptom and an injury is difficult to discern. The subsequent actions for both conditions differ and are crucial for the athlete's performance. The dilemma the athlete faces at that moment is whether to continue training or to rest. The symptom in question is, of course, muscle soreness, also known as DOMS (delayed onset muscle soreness).

On Your Mark

When an athlete reports having muscle soreness, it is likely to be DOMS. Delayed Onset Muscle Soreness is muscle pain that occurs 24 to 72 hours after training, hence the term "delayed" in the name. The muscle pain typically peaks on the second day after training.

Unlike an injury, the muscle pain disappears after a few days. The cause of DOMS is muscle damage, also explained as small tears in the muscles. Science is not conclusive on whether this is also the trigger for muscle growth. It certainly contributes to muscle growth, but too much can indicate that your training sessions are too intense.

As you gain more experience, you will also experience less muscle soreness. The soreness should still be present but less intense. The absence of muscle soreness may indicate that your training sessions are not intense enough. The occurrence of an injury depends on many different factors and varies from athlete to athlete. It may feel the same as muscle soreness to you as an athlete but can have far-reaching consequences.

Injuries often occur suddenly during training or build up slowly over a longer period. With muscle soreness, light movement will make it better, whereas with an injury, it will cause more pain.

Get Set

In short, having muscle soreness is good, but it shouldn't be too much. We now know the definition of muscle soreness, but what can we do about it? There are plenty of solutions for muscle soreness after training.

The most important factors are nutrition, hydration, and light exercise. Every athlete knows you must eat proteins after training for muscle building and recovery. Besides proteins, getting essential vitamins E and C. Additionally, make sure to consume enough carbohydrates.

Dehydration can also cause muscle soreness, so make sure to drink enough after training, optionally with hydration salts for better absorption. When you have muscle soreness, exercise is not the first thing you feel like doing. Research shows that light exercise is a good solution for muscle soreness. A light walk or jog can loosen the muscles and thus reduce muscle soreness. It won't speed up recovery, but it will reduce the discomfort of muscle soreness.

Go

In the "Go" section this week, a workout you can do when you're experiencing muscle soreness. The workout can be applied after a match or intensive training.

Frequency: after an intense training session

Intensity: Low (Maintain a conversation pace, around 50-60% of maximum heart rate)

Time: 20-30 minutes

Type: Light jogging

Instructions:

1. Warm-Up:

   • Begin with a 5-minute walk to gradually increase your heart rate and warm up your muscles.

2. Light Jog:

   • Transition into a light jog for 20-30 minutes. The pace should be comfortable enough to hold a conversation without feeling breathless. Focus on maintaining good posture and relaxed breathing.

3. Cool Down:

   • Follow the jog with a 5-minute walk to gradually bring your heart rate down.

4. Stretching:

   • After the cool-down, perform gentle static stretches focusing on major muscle groups such as the calves, quadriceps, hamstrings, and hip flexors. Hold each stretch for 20-30 seconds.

Around The Stadium

DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.