ExecutiveChronicles.com | Everything You Need to Know About Sore Muscles from Working Out | Nine in 10 Americans who exercise regularly plan on continuing at-home workouts, even if it’s safe to return to the gym. Another 90% of people say their at-home fitness routines are effective, too. About 77% work out three times or more each week.
Whether you’re sticking to a long-established routine or just started to work out, it’s normal to feel sore afterward. Why do you experience sore muscles from working out? What can you do to reduce your recovery time?
Keep reading to find out!
After reading this guide, you can start working out without letting intensely sore muscles slow you down. Improve your workout routine and minimize your recovery time with this guide today!
Why Are Your Muscles Sore From Working Out?
It’s important to try to get at least 30 minutes of moderate physical activity into your routine each day. Otherwise, try to get at least 150 minutes of moderate or 75 of vigorous activity into your week.
Unfortunately, your workouts could cause delayed onset muscle soreness (DOMS).
Delayed onset muscle soreness occurs when working out causes small tears in your muscle fibers. These small micro-tears can lead to inflammation and pain.
You might start experiencing pain about 12 to 24 hours after a workout. The pain could peak about 24 to 72 hours after training.
This same process is similar to what’s involved when you’re building muscle.
Your muscle fibers will build back after they’re torn. Once they recover, they’ll actually come back stronger. The entire process is normal for muscle-building and strength training.
If you’re experiencing sore muscles from working out, don’t stress too much. However, more soreness doesn’t mean better strength- or muscle-building results. In fact, feeling too sore after a workout can become counterproductive to your goals.
You might even start skipping workouts due to the soreness you’re experiencing.
You could experience different degrees of pain. How much pain you experience will vary based on the level of damage. Your hydration levels and genetics can play a factor, too.
If you regularly experience sore muscles from workout routines, it could indicate a problem.
Which Workouts Cause Sore Muscles?
You might experience sore muscles from working out based on the exercise routine you follow. For example, eccentric exercises are more likely to leave you sore.
Strength-training exercises involve two different phases.
The concentric phase involves lifting while the eccentric phase involves lowering.
Eccentric activities cause you to create tears in your muscle fibers. This phase is also when your muscles are working the most.
You might also exercise muscle tearing when running downhill, too.
A high level of force production in your muscles can create a false perception of how much exercise you can continue doing. If you’re not fatigued, you might continue, even though you’ve created micro-tears.
You might experience DOMS if you push your body into movements it’s not accused to as well.
DOMS can also occur if you engage muscles that aren’t usually involved in your workouts. Stressing your muscles more often than they’re used to can cause DOMS, too.
For example, more volume (reps and sets), lateral lunges, and bicep curls can all lead to DOMS. You might try a new class or get carried away with a new routine. Even working out with a new instructor can lead to unexpected muscle soreness.
If your muscles aren’t familiar with a specific activity, you could experience sore muscles from the workout.
Different Types of Soreness
There are a few different types of muscle soreness you might develop after a workout.
Acute muscle soreness occurs while you’re exercising. DOMS, on the other hand, won’t develop for a few hours or days. With acute muscle soreness, you’ll experience the effects immediately.
For example, you might feel soreness in your triceps while completing overhead presses. The soreness you’re experiencing is your body telling you to stop.
Acute muscle soreness and DOMS don’t indicate an acute injury. With an injury, the pain is more focused. It’s usually stronger and more specific.
You might experience pain when completing a specific motion, too.
How to Decrease Recovery Time
Want to know how to heal sore muscles from a workout? Learning how to ease DOMS could also reduce your recovery time.
First, try to complete a few light movements, even while you’re sore. Sticking to the couch is actually the worst thing you can do. Instead, use activity to boost blood circulation.
Blood flow will carry nutrients to your sore muscles, aiding the recovery process.
Don’t rush to get back to your normal workout routine, though. Instead, try a gentle activity, such as a walk. Otherwise, you might cause additional damage to your muscle fibers.
Make sure to drink plenty of water, too. Otherwise, dehydration might increase DOMS and muscle soreness.
Drink water to help your body flush out waste. When muscles break down, they can release toxins and waste. Water will filter them out of the body.
Try doing a little light stretching, too.
Otherwise, consider your diet. Make sure you’re getting enough protein. Protein can help your body recover after an intense workout.
Using ice or heat for sore muscles from a workout can help, too. Ice can reduce swelling that could otherwise cause pain and tension.
You can check out this blog for more ways to reduce your recovery time.
Preventing Sore Muscles
There are a few ways you can prevent muscle soreness after a workout as well.
First, take it slow. Remember, doing too much too soon could cause DOMS. If you’re trying a new type of training, take it slow.
Let yourself grow accustomed to any new workouts.
Otherwise, try foam rolling after a workout. Foam rolling might ease the intensity of DOMS.
Above all else, give your body time. Time will give your body the chance to heal. Wait a few days before picking up your routine.
Don’t forget to keep moving with light activities during that time.
Strong, Not Sore: Avoid Sore Muscles From Working Out
To recap, why do you get sore muscles from working out? Your muscles can experience micro-tears, especially if you’re trying new activities.
Use these tips or talk to a trainer to avoid sore muscles from a workout.
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