Muscle Pain After Exercise: Is It a Strain or Normal? - Rehabilitation

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Muscle soreness after exercise, especially when returning to physical activity after a long break, is a common experience and is often referred to as Delayed Onset Muscle Soreness (DOMS). This condition typically occurs 24 to 48 hours after engaging in unfamiliar or intense exercise, particularly when the muscles are subjected to eccentric contractions, which are movements that lengthen the muscle under tension, such as lowering your body during a push-up. Given that you mentioned not having exercised for over a year, it is quite normal to experience soreness in the muscles around your arms and shoulders after performing push-ups.

The soreness you are feeling near your armpits, often referred to as the "butterfly sleeves," is likely due to muscle fatigue and micro-tears in the muscle fibers, which is a natural part of the muscle strengthening process. When you exercise, especially after a long period of inactivity, your muscles can become inflamed as they repair themselves, leading to the sensation of soreness. This is not necessarily indicative of a muscle strain, which typically involves more acute pain and may limit your range of motion. Instead, what you're experiencing is likely a normal response to your body adjusting to the physical demands of exercise.

Regarding your breathing concerns, it is also common to feel a bit out of breath after exertion, especially if you have not been active for a while. Deep breathing can sometimes feel unusual if you are not accustomed to it, and the sensation of your ribcage expanding is a normal part of the breathing process. Your ribs and the muscles between them (intercostal muscles) move to allow your lungs to expand and fill with air. This movement can sometimes feel like your bones are shifting, but it is simply the natural mechanics of breathing.
As for your worries about developing conditions like pneumonia or pneumothorax (collapsed lung), these are unlikely given your symptoms. Pneumonia typically presents with additional symptoms such as fever, cough, and difficulty breathing, while pneumothorax would usually involve sudden, sharp chest pain and significant difficulty breathing. If you are not experiencing these symptoms, it is safe to say that your breathing sensations are likely just a result of your body adjusting to the physical activity.

To alleviate muscle soreness, consider incorporating a proper warm-up before exercising and a cool-down afterward, including stretching to help reduce tension in the muscles. Additionally, staying hydrated and allowing adequate recovery time between workouts can help your muscles adapt and strengthen over time. If the soreness persists beyond a week or worsens, it would be wise to consult a healthcare professional to rule out any underlying issues.

In summary, what you are experiencing is a normal part of returning to exercise after a long hiatus. Your muscle soreness is likely due to DOMS, and your breathing sensations are typical responses to physical exertion. With time, as you continue to exercise regularly, your body will adapt, and these sensations should diminish. Always listen to your body, and if you have any concerns, don’t hesitate to seek medical advice.