When we say "my legs hurt like I have muscle aches," we're referring to a common feeling of muscle pain or discomfort, usually after unusual or intense physical activity.
This "my legs hurt like I'm in pain" pain is, in medical terms, known as delayed onset muscle soreness (DOMS).
A natural response of the body to exertion or exercise it's not used to. Although it may be uncomfortable, it's generally a sign that our muscles are adapting and strengthening.
This feeling of pain or stiffness in the legs usually appears between 12 and 48 hours after physical activity and can last for several days.
Now, it's important to identify and understand the cause of this leg pain, since if it persists over time, we may be talking about a more serious condition.
At Shad Bikes, we want to help you better understand how muscle soreness works and what you can do to relieve it.
What are muscle soreness?
Muscle soreness, a colloquial term often used when we say "my legs hurt like I have muscle pain," refers to a specific type of muscle pain.
This pain is a common experience, especially after exercising or performing physical activities that the body is not accustomed to.
Scientifically known as delayed-onset muscle soreness (DOMS), DOMS is essentially micro-injuries in muscle fibers that occur during intense or unusual exercise.
This condition is responsible for the sensation of pain and stiffness. Unlike the sharp muscle pain felt during or immediately after exercise, DOMS can appear up to two days after physical activity and can last for several days.
The most common causes of muscle soreness are after performing a new type of exercise or increasing the intensity or duration of your usual physical activity. Exercises that involve eccentric movements (where the muscles lengthen while bearing weight), such as running downhill, lifting weights, cycling, etc., are particularly likely to cause this type of muscle soreness.
Therefore, it's not uncommon for someone to say, "My legs feel sore" after starting a new exercise routine or stepping up their regular workout.
There is another element, and no less important, to take into account: muscle dehydration and the loss of some minerals (such as magnesium and potassium) are directly related to the appearance of muscle soreness.
Sore muscles should not be confused with serious muscle injuries; they are rather a sign of adaptation and muscle strengthening.
How to differentiate muscle soreness from a muscle injury
When we feel like our legs are aching, it's important to know how to differentiate this type of pain from other muscle ailments that may require specialized medical attention.
Muscle soreness typically presents as a dull, aching muscle pain and stiffness that appears 12 to 48 hours after intense or unusual physical activity.
This type of discomfort is usually temporary and disappears without specific treatment within a few days.
In contrast, conditions such as muscle tears, tendonitis, or repetitive strain injuries present distinct symptoms, such as acute pain, swelling, or loss of strength, and do not improve with rest or time, but require medical evaluation and treatment.
Although DOMS pain is common and generally harmless, there are certain warning signs that shouldn't be ignored. If the pain is severe and significantly limits movement, or if it's accompanied by swelling, redness, or a feeling of warmth around the affected muscle, it could indicate a more serious injury.
Likewise, if the pain persists for more than a week or occurs without an apparent cause (without prior exercise), it is important to consult a professional.
Therefore, we should be alert to these symptoms and seek medical advice if the pain seems abnormal or too intense.
Methods for preventing and relieving muscle soreness
When we experience typical muscle soreness, whether in the legs or elsewhere in the body, there are several strategies to prevent this type of discomfort and try to relieve it once it appears.
Prevention and treatment of muscle soreness
One of the most effective ways to prevent muscle soreness is to warm up properly before any physical activity.
Warming up increases blood flow to the muscles and prepares the body for exercise, reducing the risk of muscle soreness. Furthermore, gradually increasing the intensity and duration of exercise can help prevent "legs that feel sore and achy," as it allows the muscles to gradually adapt to the effort.
If, despite taking precautions, you still experience these discomforts, there are several techniques to relieve the pain.
One of them is performing low-intensity exercises, such as walking or stretching, which can increase circulation and facilitate muscle recovery.
Applying heat to the affected areas can also be beneficial, as it relaxes the muscles and improves blood flow.
In addition to the techniques mentioned above, there are several home remedies and treatments that can relieve leg pain.
Hydration is crucial, as drinking enough water helps your muscles recover. You can also try gentle massages, warm baths, or using anti-inflammatory creams.
However, it is important to remember that these methods are for symptom relief and do not replace medical consultation in cases of severe or persistent pain.
Conclusion
As we've said, if you're one of those people who exclaims, "My legs hurt like they're sore" after a tough leg workout or intense cycling session, you should keep two things in mind.
If the pain tends to subside, it is indeed muscle soreness, but if it persists over time, it is advisable to visit the doctor.
In the first case, muscle soreness, you have two options: rest or one of the relief techniques mentioned above, such as:
Adequate rest: Giving your muscles time to recover is crucial.Avoid strenuous exercise until the pain subsides.
HydrationDrinking enough water is essential to help your muscles recover. Staying well hydrated can also reduce the intensity of muscle soreness.
Application of heat:Using a heating pad or hot water bottle, accompanied by a warm bath, can relax tense muscles and improve blood flow in the affected area.
Low intensity exercises: Gentle activities such as walking or light cycling at cruising speed can increase circulation and help relieve muscle pain.
Gentle stretches: Performing gentle, controlled stretches can relieve tension in sore muscles.
Muscle massages: A massage can help reduce stiffness and improve circulation in the affected muscles.
Proper nutrition: Including foods rich in protein, vitamins, and minerals in your diet can aid in muscle recovery. Similarly, potassium-rich foods, such as bananas, can also be beneficial for recovery.
Over-the-counter pain relieversIf the pain is very intense, you can consider taking painkillers such as ibuprofen or paracetamol, always following the manufacturer's instructions. However, this would be a last resort if the pain has not subsided after 48 hours, followed by a visit to the doctor.
