Sore Muscles
If you’ve ever finished a workout feeling strong, only to wake up the next day barely able to sit down, you’re not alone. Sore muscles after a workout are common, especially when you increase intensity, try a new movement, or return after time off.
In this article, you’ll learn why muscles get sore, what delayed onset muscle soreness (DOMS) really means, and how to recover faster so you can stay consistent with your training instead of sidelined by discomfort.
Difference Between Pain and DOMS
There is soreness, fatigue, and pain. If you experience sudden severe pain while exercising you should stop immediately. An example is a muscle cramp. It is a sudden pain caused by an involuntary spasm that is forceful and sustained. It usually lasts between a few seconds and several minutes. The pain it causes can usually be relieved by gently stretching the muscle. However, if it continues for two or three days or interferes with your normal daily activities including interrupting your sleep, you should seek medical attention. Another type of pain is chronic and it can develop after a major injury or illness. It lingers and often causes discomfort. It will affect you throughout the day, whether or not you are exercising.
If you find your muscles weakening or becoming fatigued during exercise, you should reduce your intensity or stop exercising completely. Not doing so can result in injury. Soon after you finish your workout, replenish your fluids and eat a recovery meal consisting of carbohydrates and protein. If you plan on repeating this workout, you may need to better hydrate yourself or have more energy stored in your body to help you finish it next time. Try to eat a small meal and drink at least 16 oz. of water about an hour prior.
What Causes Sore Muscles After Exercise
Soreness beginning immediately following exercise is usually the result of lactic acid build-up and generally lasts up to a day or two. It will go away by itself. There is also muscle soreness that occurs after someone begins a new exercise program or movement, performs eccentric contractions, or significantly increases the weight she is lifting or distance he is running or cycling. These changes in a routine or even intense workouts cause microscopic tears in muscle fibers. While the muscles are recovering and growing, side effects include swelling and pain which often result in delayed onset muscle soreness (DOMS). DOMS usually reaches its peak 12 – 24 hours after exercise and then subsides over the next few days.
Effective Ways to Relieve Muscle Soreness
There isn’t a magic pill for DOMS but many people find one or more of these treatments effective:
- Stretching after exercise while muscles are still warm.
- Gently massaging the muscle.
- Icing the affected area for 20 minutes following exercise.
- Drinking ample water throughout the day to keep hydrated.
- Taking over-the-counter medication such as Advil to block the pain and inflammation, but these may adversely affect the growing process of the muscle.
- Drinking or eating protein immediately following exercise.
- Sipping Glutamine during your workout
Some choose to just wait it out. It is important to allow your muscles ample time to recover before training them again. Don’t take this lightly. Muscle recovery is as important as engaging them during exercise.
Soreness is not a measure of your success. Instead, track your progress such as how much weight you lifted or how far you walked, and let the data do the talking. Soreness is normal, depending on your exercise intensity and program. But if you experience pain, stop immediately. “No pain, no gain” is only a myth.
When Sore Muscles Are Not Normal
While most muscle soreness after exercise is completely normal, there are times when pain should not be ignored.
Muscle soreness is typically:
- Symmetrical (both sides of the body)
- Worse 24-48 hours after exercise
- Improves within a few days
However, you should seek medical attention if you experience:
- Severe swelling
- Sharp or stabbing pain
- Pain in joints rather than muscles
- Dark-colored urine or extreme weakness
The goal of training is to challenge your body, not injure it. Learning the difference between normal soreness and warning signs helps you train smarter and recover properly.
