Experts: Muscle pain after exercise doesn't always mean muscles worked well

Muscle aches following exercise are common, especially for those starting a new routine or returning after a period of inactivity. However, experts are urging individuals to reconsider the popular notion that intense pain equates to a productive workout.

Algology Specialist Prof. Dr. Kader Keskinbora explained that muscle pain appearing the day after exercise, known medically as Delayed Onset Muscle Soreness (DOMS), is a temporary inflammatory response to microscopic tears in muscle fibers. This soreness usually peaks between 24 to 72 hours after the activity. Keskinbora emphasized that the intensity of the pain does not correlate with the effectiveness of the exercise, and the goal should always be controlled, progressive strengthening, not injury.

Orthopedics and Traumatology Specialist Assoc. Prof. Dr. Gürkan Gümüşsuyu further clarified that not all post-exercise discomfort should be dismissed as simple muscle soreness. Pain that is localized to a specific point, sharp, or stabbing, particularly around joints like the knee, shoulder, or lower back, warrants closer attention. He advised against ignoring persistent pain in previously injured areas or pain that doesn't subside within a few days.

Experts recommend that while complete immobility is not always necessary for DOMS, gentle movement within pain limits, adequate hydration, balanced nutrition, sufficient protein intake, and quality sleep can support muscle repair. For more severe or localized pain, however, seeking professional medical evaluation is crucial to differentiate between muscle soreness and potential injuries, ensuring a safe return to physical activity.