Muscle soreness, or DOMS for Delayed-Onset Muscle Soreness, occur after intense or unusual physical activity, particularly after eccentric exercise: downhill trail running, braking, and lifting heavy loads during the negative phase.
They come from microscopic tears in muscle fibers, which are much finer than an actual tear and trigger a local inflammatory response. The pain does not appear immediately; it peaks 48 to 72 hours after exercise, a discrepancy documented in the literature on the pathophysiology of DOMS (Hotfield et al., 2018).
Contrary to a persistent misconception, lactic acid has nothing to do with it. It is one of six hypotheses that have historically been put forward to explain muscle soreness, and the one that subsequent research has ruled out (Cheung et al., 2003) : Blood lactate returns to its resting level well before pain sets in.
Sore muscles or a tear?
Muscle soreness is diffuse and symmetrical; it affects an entire muscle group and subsides within three to five days. Pain sharp, localized to a specific spot, and occurring suddenly during physical exertion, is not muscle soreness. In that case, see: it might be a muscle tear or a muscle spasm.
A French meta-analysis of 99 studies compared the main recovery techniques. Massage, compression, immersion, contrast baths, and active recovery all reduce muscle soreness, with effects ranging from mild to significant depending on the method (Dupuy et al., 2018). Here are the five most common actions.
Rest is essential to give your muscles time to recover. The active recovery, light walking, gentle cycling, or yoga can also help maintain blood circulation and reduce stiffness without putting additional strain on the muscle fibers.
Drinking enough fluids supports kidney function and the elimination of metabolic waste produced during exercise. A balanced diet, with adequate amounts of protein, vitamins, and minerals, provides the muscles with the nutrients they need to repair themselves.
In the meta-analysis cited above, massage ranked first in reducing muscle soreness and perceived fatigue. Compression exerts constant pressure on muscle groups, which supports venous return and the removal of metabolic waste. A review of twelve studies attributes a moderate but clear effect to compression on muscle soreness and strength recovery (Hill et al., 2013).
A hot bath relaxes the body and promotes circulation, while a cold bath alleviates pain. A meta-analysis on cold-water immersion after exercise found a significant reduction in muscle soreness and perceived fatigue, provided that the immersion follows the exercise closely (Xiao et al., 2023). The hot-cold cycle remains one of the most widely used methods among endurance athletes.
STIMCARE SPORT is a Class I medical device Intended for active adults, for temporary relief of muscle, joint, and ligament discomfort associated with sports. It contains no medication: nothing penetrates the skin.
The patch reflects light toward the fabrics that are far-infrared that the body naturally emits, thanks to patented technology eNOsyntex. This process supports the physiological production of nitric oxide and helps improve local microcirculation, which helps deliver oxygen and nutrients to the working muscles.
Where to apply the patches
There is no one-size-fits-all approach to treating muscle soreness; it depends on the affected area. Here are two of the most common examples after a run.
1 to 3 patches, depending on the discomfort and its location. For other areas, each treatment protocol is illustrated in detail in the tutorials.
Muscle soreness is part of the body’s adaptation to training; it’s not a sign of failure. What really makes a difference is consistent recovery: sleep, hydration, nutrition, and a gradual return to exercise rather than a complete stop.
STIMCARE SPORT patches are part of this routine, serving as a supplement to—not a substitute for—rest. And if the pain falls outside the scope described above, the advice of a healthcare professional takes precedence over everything else.
Sources
References from PubMed.
STIMCARE SPORT is a Class I medical device with CE marking, intended for adult athletes for the temporary relief of muscle, joint, and ligament discomfort associated with sports activities. Contains natural latex: not recommended for individuals with a latex or rubber allergy. Read the instructions carefully before use. Not recommended during pregnancy. Do not apply to broken skin. Consult a healthcare professional if pain persists or is accompanied by significant swelling. Manufactured by TORTEL Industries, 2761 Les Rouvières, 26220 Dieulefit, France.
What is a Class I medical device? Find out why STIMCARE patches are classified as such and learn about the concrete benefits this classification offers you.
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