by Kristie Wilkins

Created on: October 17, 2008   Last Updated: October 30, 2008

Understanding the muscle mechanics enables you to protect yourself from unnecessary injury. As you work out, the muscles in your body are busy contracting and stretching and it is important to know when you rest and why.

Muscle soreness is a signal that you have overloaded your muscles in a short period of time. Lack of fluids, potassium (bananas, tomatoes, potatoes), and overuse are all associated to this. Muscle soreness is a tired, mildly aching sensation signaling the use of neglected muscles or the pushing of a set of muscles beyond the present level of endurance.

There is no single reason for muscular soreness; however, several theories exist on what causes muscle soreness:

Overstretching that may cause damage to the connective tissues and tendons of muscles.

The Spasm Theory the muscle soreness is caused by muscular spasms, or involuntary twitching of overworked muscles, reducing blood flow

Torn muscle fibers

An overabundance of lactic acid forming after high intensity exercise

If you experience muscle soreness, exercise continuation is advisable, though you should work out at a slower, less painful level. Tired muscles will gain in strength and the soreness will dissipate. Muscles should not be for more than two days. If soreness persists through this time, chances are that small fiber tissues have been torn. This can be due to a chronic condition or from an incorrect movement, and can result in muscle tissue tearing or bruising, causing sharp or constant pain. If this were to occur, it is important that you stop exercising that muscle and treat the injury.

Preventing muscle soreness is possible and can be done through one or more of the following techniques:

Sitting in a Jacuzzi or hot bath to relax muscles after the body cools down and heart rate and breathing have returned to normal.

Warm, wet heat treats soreness, and ice treats swelling and possible injury.

Gentle massage directly over sore areas to help ease muscle tightness.

Walking to help ease tightens and induce light sweat that warns and loosens body.

Slow, sustained stretches that focus on the sore muscles to stimulate the flow of fresh blood. Stretching will also help reduce chances of further injury.

It is important to exercise within your body's limits. Overexertion and hyperextension are always possible and are two things that can be avoided through safe exercise routines. Remember to work out different muscles on different days. Working the same muscle continuously can lead to injury, as well as the other reasons mentioned above. Stretch before and after work outs, giving the body ample time to warm up and cool down. Through care and preventative measures, you should be able to have a successful and pain free work out.

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