Engaging in physical activities with discomfort or pain, and the strategies to minimize such issues.

Muscle soreness after physical exertion is a common experience for many athletes, from amateur tennis players and golfers to long-distance cyclists. This phenomenon, known as Delayed Onset Muscle Soreness (DOMS), is caused by muscle inflammation due to waste elimination during intense effort.

One of the culprits behind this discomfort is lactic acid, a substance produced by red blood cells and muscle cells during intense exercise. As the body tries to heal, the first pains are often felt a few hours or even a night later. The sensation of stiffness is due to the reconstruction of damaged muscle cells.

While sore muscles may not be medically concerning, they do signal that the muscles need rest. Dehydration can exacerbate this soreness, as it weakens the micro-tears responsible for it. Therefore, it's crucial to stay hydrated during and after exercise.

If rest is not an option, sports kinesiologist Martin Barillon suggests choosing a low-impact exercise that doesn't strain the sore muscles. A short walk or brief jog (20-25 minutes) at a conversational pace can help aid psychological recovery without causing physical strain. Researchers have shown that this low-intensity activity can also help with psychological recovery, although there is no scientific consensus on its physical effectiveness.

Accustoming the body to exercise gently can help prevent soreness. Athletes undergoing intensive training often report muscular overload and related soreness. After muscles have reformed, they should theoretically be stronger than before. However, micro-tears caused by exercise will negatively affect performance when muscles are severely sore.

Professional sports team trainers often plan very light sessions the day after competitions to allow muscles time to recover. It takes between two and five days for the stiffness sensation to go away. If you find yourself consistently experiencing soreness after exercise, it might be beneficial to reassess your training routine and consider incorporating more rest days or lighter workouts.

In conclusion, while muscle soreness can be uncomfortable, it is a natural part of the exercise process. By staying hydrated, listening to your body, and considering gentle exercise when rest is not an option, you can manage and potentially prevent DOMS.