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Are Sore Muscles a Sign of a Good Workout?


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Were you ever told that if your muscles aren’t sore you aren't working hard enough?

That sore muscles are due to a build up of lactic acid in the muscles?

Me too. Turns out neither of those things are true.


Muscle soreness after exercise is called DOMS which stands for delayed onset muscles soreness.


What actually is DOMS?


DOMS occurs as a result of inflammatory responses that are triggered by muscle repair. There have been tiny tears in your connective tissue that your body is working to repair.

  • Muscles are tender to the touch

  • You have a reduced range of motion

  • You have minor swelling in the sore muscles

  • Temporary muscle fatigue and a decrease in muscle strength


DOMS typically presents itself about 24-72 hours after a workout. Usually, the newer you are to working out or a specific workout the more likely you are to be sore after. Soreness typically goes down after your body becomes used to the repeated stress (working out).


So, is soreness a must have in order to build muscle? No. They are connected, but muscle gains occur without the presence of muscle soreness.


Soreness is a common way to measure how hard you are working, but it’s not the only way.


Alternative ways to measure progression:

  • Your ability to do movements or exercises

  • The weight you are lifting

  • How many reps you are/can do

  • Changing the workout

Ways to measure a ‘good’ workout:

  • How did the workout feel, physically

  • How do you feel after your workout - mentally and physically

  • Do you feel good about the effort you put in

Asking questions like this is a good way to check in with yourself that can be quick and easy.


When is being sore a bad thing?


From a personal standpoint:

  • You can't sit on the toilet or walk up the stairs without pain

  • You can't go into your next workout with proper form

  • You're sore longer than 2-3 days

  • You feel sore immediately after your workout


If you are repeatedly working your body to soreness and pain, yes you may be seeing muscle gains, but you are also causing damage to your body that is not necessary.


When you need to seek medical attention:

  • If your soreness lasts longer than 7 days

  • Your urine is abnormally dark

  • Severe swelling in your arms and legs

You know when your body is not acting as it normally does. It’s important to pay attention to it.

Soreness is not avoidable, and it’s not a danger to you in small increments at low levels. A couple simple ways to prevent soreness, or at least high levels of it, is to be properly hydrated, have adequate warm ups and cool downs (at least 5-10 minutes) and to take your workouts slowly.


Ways to ease sore muscles:

  • Foam rolling

  • Light stretching

  • Massage

  • Walking

Movement will help ease soreness. Any low intensity activity is a great way to get some blood flow moving through your muscles and to help them get back to normal.


In conclusion?


Muscle soreness is not necessary to building muscle. You can be sore and build muscle, you can also build muscle without being sore. Soreness becomes an issues when it inhibits your ability to do everyday activities as well as your next workouts.


So, next time that some one tries to tell you that you didn't work hard enough because you're not sore you can confidently know what you pain has nothing to do with how hard you’ve worked or not.









 
 
 

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