I’m trying to understand what exactly muscle soreness after asana practice is. I read that it is caused by tiny tears in the muscle fiber. I was also told that soreness is due to lactic acid. What causes the feeling of soreness the day after? And should we take a break until the soreness goes away, or should be continue with our routine?
This is a bit beyond my scope but I’ll give you what I’ve got.
Lactic acid has nothing to do with soreness after exercise. It does have to do with what you feel in the muscle during exercise.
Yes muscle fibers do sustain micro-tears and they are rebuilt by the body assuming proper nutrition, rest, et al. The muscle soreness that follows in the days after your practice isn’t fully understood. It is termed delayed onset muscle soreness.
It is best to let a repairing body repair. What would be the benefit of “continuing with our routine” (though no practice should become “routine”) and does that benefit outweigh the body’s repair needs?
[QUOTE=trinley;52862]I’m trying to understand what exactly muscle soreness after asana practice is. I read that it is caused by tiny tears in the muscle fiber. I was also told that soreness is due to lactic acid. What causes the feeling of soreness the day after? And should we take a break until the soreness goes away, or should be continue with our routine?[/QUOTE]
it is a good question, but there are few theories… according to one, yes, some muscle tear happens, but this “fiber” is sooo small that if you enlarge it by 6000 times you still barely can see it:) similar to the skin renewal:) lactic acid still is widespread theory … very sound to believe in
I too have heard the lactic acid theory and the small muscle tears - I have also found that advice to hydrate well before, during and after exercise helps, as does bathing in a very hot bath with epsom salts (this truly does work!).
In my experience I have found that when performing any exercise that truly strains the muscles, that stretching them gently afterward truly reduced muscle soreness the next day. This was when I was doing some aerobic and weight training, and found that if I did yoga for 45 minutes after a workout, my soreness was markedly reduced.
That’s all I’ve got! 
Soreness in muscles after working out is due to muscle tears. When the muscles rebuild, they become stronger. You need to make sure you consume plenty of protein, as protein is what rebuilds muscles, or anything in your body for that matter.
[QUOTE=Joanna63;52917]I too have heard the lactic acid theory and the small muscle tears - I have also found that advice to hydrate well before, during and after exercise helps, as does bathing in a very hot bath with epsom salts (this truly does work!).
In my experience I have found that when performing any exercise that truly strains the muscles, that stretching them gently afterward truly reduced muscle soreness the next day. This was when I was doing some aerobic and weight training, and found that if I did yoga for 45 minutes after a workout, my soreness was markedly reduced.
That’s all I’ve got! :)[/QUOTE]
Epsom salt is the best! But the mustard powder bath is even the bester:)