Congratulations, you just began a new fitness routine, or perhaps your first week back into your fitness routine
or as a veteran you’ve completed strength training or a tough workout…
here’s what comes next most of the time: muscle soreness.
Whether it’s your legs making it hard to get up from the bathroom or stairs feeling like mountains, or your arms or lat muscles making it feel like a chore to lift your arms past your shoulders.
Muscle soreness can be uncomfortable.
The Reality of Soreness
After a workout, you may wake up feeling sore—sometimes it hits you the next day or even two days later.
Your brain may start to spiral into survival mode, prompting questions like:
- Did I do something wrong?
- How long will this last?
- Will I feel like this forever?
- Can I even work out again?
- Should I skip the gym today?
What Causes Soreness?
Soreness occurs when you put your body under stress, whether it be new stress, new overall training volume or loads, which leads to micro-tears in muscle fibers as they adapt to new demands.
If you’ve recently started your routine, came back from a layoff or a week of being sick…you hit that right workout in training with a few hundred reps – or the magical full body heavy day – soreness is likely going to be a receipt for your efforts.
It’s important to remember that soreness has varying degrees.
Even veterans/ experienced members will get sore after trying something new, pushing themselves in certain workouts or certain combinations.
It’s also important to note, soreness isn’t an indicator of a great workout.
Again – not being sore doesn’t mean your workout was ineffective.
What To Do When You’re Sore
Stay Consistent: Consistency in your training program is key. Even if you feel sore, warming up can help you feel better. Adjust your workout based on how you feel, and often you’ll notice that you feel more normal after a few minutes of movement.
Keep Moving: Staying active is crucial. Try to get up every hour for a short 20-30 min walk, or do some gentle movements to loosen up.
Here’s a quick routine to perform 1-2x:
5 Inch Worms
5 Thoracic Rotations (per side)
10 Alternating Groiners
5 Cobra to Down Dog Holds
Hydrate: Drink plenty of water. Staying hydrated helps keep muscles loose and supports recovery.
Promote Blood Flow: Engage in light activities like biking or walking. If you have exercise equipment at home, use it for 10-20 minutes at a conversational pace to increase circulation and remove waste.
Nutritional Support: Focus on consuming protein to rebuild muscle, and include plenty of fruits and vegetables for nutrients and antioxidants.
Prioritize Sleep: Aim for 7-8 hours of quality sleep, as this is when much of your recovery occurs.
Utilize Mobility Tools: Use a foam roller, massage gun, or lacrosse ball on sore areas to break up tension and promote faster recovery.
What NOT To Do
Do NOT Avoid the Gym: It may be tempting to skip workouts until you feel better, but continuing to exercise (with appropriate modifications) can actually aid recovery and help DECREASE your soreness.
Always communicate with your coach about how you’re feeling.
Do NOT Stay Inactive: While the couch may seem inviting, prolonged inactivity can hinder recovery. Rest is important, but don’t spend all day inactive.
Do NOT Neglect Hydration: Without sufficient water, your muscles can’t recover efficiently. Prioritize water over sugary drinks.
Do NOT Consume Alcohol: Alcohol can disrupt sleep and prolong soreness, as your body focuses on metabolizing alcohol rather than recovering from your workout.
Do NOT Eat Poorly: Fast food, junk food, and processed foods can increase inflammation and prolong soreness. Focus on nutrient-dense foods instead.
Wrapping Up:
Soreness is a normal part of the fitness journey, with varying levels that depends on many factors, especially when trying new things, loads/volumes or increasing intensity.
By staying active, hydrating, and eating well, you can manage soreness effectively and continue progressing toward your fitness goals.
Remember, consistency is key to building resilient mind and body and adapting to new challenges.
Keep moving forward!