Is Muscle Soreness Evidence of Muscle Growth and Exercise Effect?

Many people believe that post-exercise muscle soreness is evidence of muscle growth, but this is not entirely true. While muscle soreness is a response to muscle damage, it is not directly linked to muscle growth.

 

The primary cause of muscle soreness lies in the inflammatory response. Exercise, especially resistance training, induces micro-damage to muscle fibers. To repair this damage, signals need to be sent to promote protein synthesis in muscle cells. Through this process, muscles increase in size. Therefore, muscle soreness can be seen as a side effect of muscle growth.

 

Nevertheless, muscle soreness can also signal that muscles are functioning properly.

 

In the past, lactic acid was sometimes pointed out as the main cause of muscle soreness. However, in reality, lactic acid is primarily broken down during exercise, and any remaining lactic acid is utilized in other exercise and cellular activities.

 

Muscle soreness typically begins to appear around 6 to 8 hours after exercise and can last for 24 to 72 hours. This phenomenon is known as Delayed Onset Muscle Soreness (DOMS). Major muscle groups like the chest, thighs, and buttocks can experience soreness for 48 to 72 hours, while smaller muscle groups like the arms, calves, shoulders, and abdomen may experience soreness for 24 to 48 hours.

 

However, muscle soreness does not have a direct correlation with muscle growth. In other words, muscles can grow even without experiencing soreness, and muscles may not grow even if soreness is present. This is because muscle growth and muscle soreness are independent factors.

 

The reason why muscles can grow even without experiencing soreness is because muscle growth and muscle pain are separate physiological responses. Muscle growth is the result of repairing damaged muscles and adapting to increased loads. On the other hand, muscle pain arises from active oxygen and may be more pronounced when engaging in unfamiliar exercises.

 

Muscle soreness is a natural physiological phenomenon that occurs when the body adapts to new stimuli for muscle growth. Through consistent exercise, muscles become less prone to this pain, leading to more effective muscle growth.

 

Nevertheless, muscle soreness can also signal that muscles are functioning properly. Therefore, even if you experience muscle soreness during exercise, as long as it is not excessive pain, it is advisable to continue with regular exercise without ignoring it. Additionally, stretching and adequate rest after exercise are crucial for alleviating muscle soreness. By taking these measures, you can enjoy both muscle growth and overall health simultaneously.