Sore muscles - what's behind the pain

Between training stimulus and regeneration: what really helps?

Many people are familiar with it: the pulling, stiff pain that spreads through the muscles one or two days after unusual exertion. Sore muscles are part of everyday life for many sports enthusiasts - for others it is more of a nuisance or even worrying. But what is the physiology behind it? And how can physiotherapy help to support regeneration and optimally prepare the body for new exertion?

What are sore muscles?

Muscle soreness - medically known as delayed onset muscle soreness (DOMS) - refers to micro-injuries in the muscles that typically occur after eccentric strain, i.e. during movements in which the muscle lengthens under tension (e.g. walking downhill, slow lowering during strength training, jumping).

Typical symptoms:

• pulling or stabbing muscle pain, usually 12-48 hours after exertion

• Feeling of tension, stiffness, reduced strength

• Pressure pain and restriction of movement

• No acute inflammation or structural damage

Important: Sore muscles are not a sign of "good training" - but of a surprising or unusual strain for which the body was not prepared.

What happens in the muscle?

Muscle soreness is caused by tiny microtraumas in the muscle fibers, especially at the Z-discs of the sarcomeres - i.e. where the muscle structure is anchored. These micro-tears lead to a slight local inflammatory reaction, which in turn causes pain and swelling. This leads to the activation of repair processes, which take around 3 to 7 days.

The pain occurs with a time delay because the inflammatory processes and the stimulus to the free nerve endings in the muscle only start after a few hours.

Are sore muscles dangerous?

No - as a rule, sore muscles are harmless and are part of the body's physiological adaptation reactions. Nevertheless:

• Sore muscles are a warning sign of overload

• Very severe muscle soreness can lead to a loss of coordination and strength

• Chronic muscle soreness or pain that does not subside should be investigated by means of a differential diagnosis (e.g. myofascial pain syndromes, muscle fiber tears)

What helps with sore muscles? - Sensible measures from physiotherapy

Even if there are no "miracle cures", targeted physiotherapy can support regeneration, relieve pain and improve exercise capacity.

Effective strategies:

• Gentle exercise: walking, easy cycling or light yoga promote blood circulation without overstimulation

• Breathing and relaxation techniques: support the parasympathetic nervous system and regeneration

• Fascia mobilization and manual techniques: can loosen adhesions and stimulate the metabolism

• Heat or gentle cold applications: depending on the individual reaction

• Medical yoga: ideal for active relaxation, mobilization and body awareness

What doesn't help: aggressive massages, stretching "against the pain", high-intensity training on muscles that are already sore

Occupational therapy & training therapy - adapting everyday life and movement

Muscle soreness can also be relevant in occupational therapy - especially for people with limited mobility or chronic pain: e.g. after new activities, gait training or coordination units. Here it applies:

• Sensibly implement movement adaptation and load spacing

• Interpret pain as a signal, not an alarm

• to enable positive movement experiences despite sore muscles

• Training in self-awareness and movement skills

• Instructions for self-care: warm-up, cool-down, regeneration times

Pain does not equal danger - education creates safety

At Hockenholz, we attach great importance to education and a modern understanding of pain: muscle soreness is not a sign of damage, but of adaptation - provided it is classified correctly.

Our support includes:

• Educational talks about pain and movement

• Exercise programs to increase resilience

• Breathing and regulation training to promote regeneration

• Instructions for self-treatment with tools (fascia roll, breathing exercises, yoga exercises)

Conclusion: Sore muscles are normal - but not a training goal

Sore muscles are part of life with exercise - but they are not a sign of effective training, but of a stimulus that the body was not (yet) able to cope with. With targeted support through physiotherapy, movement training and mindful body awareness, sore muscles can be quickly alleviated and avoided in the long term. The goal: healthy strain instead of exceeding limits.

Are you a therapist and want to learn more about functional movement, pain physiology and targeted exercise management?
👉 Then find out more about our training courses at www.hockenholz.com/weiterbildungen

Are you active in sports yourself or in rehab?
We provide you with professional support - so that your body learns to regenerate instead of rebelling. In Berlin or online.