Muscle soreness - something I’m sure EVERYBODY can relate to. Even if you’ve never stepped into a gym, I’m sure that sometime in your life, you’ve done some sort of exercise/heavy work (mow the lawn, paint the house, wash the car, etc) - and experienced muscle soreness. Wanna know why you get sore? Then read on.
24 hours to 48 hours after a hard workout, most people begin to experience soreness in the body parts trained. This is called Delayed Onset Muscle Soreness, or DOMS.
DOMS is caused by tiny microscopic tears that occur in the muscle as a result of high intensity exercise (such as weight training, intense cycling, etc). After the workout, the muscle begins to rebuild itself (provided it is allowed enough time and nutrients to recover). This is the rebuilding process which creates new muscle that is bigger and stronger than before. In other words, your muscles are growing. Your muscles grow when you are at rest - not when you’re at the gym.
DOMS pain is different from the burning sensation and pump you feel during a workout and also different from the pain you get from an injury. DOMS is often used as an indication of a productive workout as it means you’ve trained intensely enough to break down muscle tissue.. and now, as a result, you will be rewarded with new muscle growth.
Beginners who have never exercised before would experience quite severe DOMS at first. However, the human body is an amazing thing and even the beginner’s body will slowly adapt to the workload and eventually - these episodes of soreness will be less severe. Remember the first time you blasted your biceps in the gym, only to realise that you could barely hold a pencil to write on a piece of paper the next day? Well, do you still experience such soreness today? Understand what I mean?
We need to constantly ’shock’ our body with new routines and progressive overload in order to constantly and steadily stimulate muscle growth. Expect the soreness to return everytime you try something new at the gym though. ;)
Now a question I’ve been asked too often:
What if I’m still sore from my previous workout? Should I still train?
I say if the soreness is very minor, then yes - go ahead and train right through it! As blood gets in the area and your body temperature increases, the remaining soreness will dissipate. Those of you who are so kiasu and addicted to the Les Mills classes that it’s practically impossible to discourage you from skipping a class would be able to relate to this - the soreness going away as you start exercising again.However, if there is a substantial amount of soreness remaining from the last workout, this is a sign that you have not recovered enough and your body is still “healing”. Listen to your body and take it easy.. perhaps just go for cardio and skip the weights for the day. You can probably reduce soreness by stretching the body part AFTER the workout and by getting circulation into the area with cardio. However, if you constantly ignore the signs and if you keep training and ‘breaking down’ muscle tissue before it has a chance to recover, the effect will be the opposite of what you want - you will get weaker and smaller.
Although you cant achieve the same level of soreness all the time, personally, I consider soreness to be an indication of a successful workout. I also consider the complete dissipation of the soreness as a sign of full recovery. There are some who may not agree with me but then again, this is how I train by experience. ;)
I’m quite content with the soreness I’m experiencing in my back right now as a result of the mean barbell rows I attempted last night… Could definitely do with a good backrub…
May you have a painful weekend ahead everybody.
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WAHAHHAHAAH, agreed! And the soreness is my lame excuse for a thai massage. Unfortunately, all the ones I went to really suck, and I dsun mean literally! Tsk tsk tsk… so anyone can recommend a good place for a real powerful and relaxing massage? Grow weaker? yeap, it is also a time where I am most susceptible to illness like cold and sore throat if I do not take care and feed myself and rest enuff to recover.
Yeah as steveneleven pointed out, its a period where one is easy to fall sick. I realized that the hard way, so nowadays I make sure i take vitamin supplements and drink more than the usual amount of water (especially the day right after workout).
Nice article by the way, but it’d be great if you added some information on how to reduce muscle soreness. I’ve read in one of the Men’s health mags (Jan or Feb i think) that taking beef helps in reducing the soreness as it contains some chemical (forgot the name) that helps reduce the pain. More information on what supplements to take to reduce soreness would be nice.
Guys: I don’t really see the soreness as a problem.. I guess thats why I didnt think of any tips for reducing the soreness. Let me see what I can come up with these few days. Stay tuned. ;)
The duration of muscle soreness can be reduced with the consumption of creatine. Creatine works in a way where it saturates the muscles to the point where lactic acid build up eluted at a faster rate. The scientific explanation? Go find it out yourself. I’m too lazy to deal with you geeks. I’m just turning in-depth technicalities to simple jock language. Alternatively, a simple and cheap method in aiding the removal of lactic acid is by consuming milk.
However the soreness of your muscles go in correlation with the intensity and volume of your workout. The more soreness you feel, the more fruitful your hardwork will pay off. Lactic acid buildup is an indication of intense breakdown and stress your muscles are facing. It is an anaerobic response. Hence learn to love the pain and not hate it. I love it, i know dailymuscle loves it, and you better make sure you love it too.
darun: the ‘chemical’ you’re referring to that is found in beef, is in fact CREATINE. However.. it’s impossible to get the full benefits from creatine by consuming beef because you would need to eat kilos and kilos of beef everyday. Supplementing your diet with a creatine supplement, as tim has mentioned is the most practical, economical, and sane way to do it. Thanks tim!
And yes.. learn to love and enjoy the pain you get from a good workout. Pain from injury is a different thing - now that hurts! Pain from a good workout.. is something on a totally different level.
I love it when my entire back gets sore.. i love the pain so much that there are times I swear it’s almost orgasmic. Ha ha.
Hi there,
I just joined the gym for 2 months, I noticed my knees tend to hurt after body combat (or it could be due to the machine workouts…) Does anyone else have this problem?
You guys are frighteningly uninformed.
hey there ann: no i dont get that problem. ur knees shudnt hurt aft body combat or kickboxing.. perhaps u land too heavily on ur feet n tend to lean fwd putting more weight/ stress on ur knees.. think light!
do approach ur instructor, s/he shud b obliged to answer all ur queries no matter how trivial u think they seem to be. n they shud know how to address them.
perhaps do more knee/ joint warmups prior to classes.. i do feel sometimes that e warmup n cooldowns during class is insufficient though
marc: Enlighten us then..
fitchick: Thanks sunshine. :)
DM: no problemo. since i tk those classes anyway. :P
Hey, my chest hurts whenever i try to stretch backwards. I think it’s the inner chest. Has anyone experience a prolonged chest pain before ? Been almost 2 weeks and the pain is still there … not that it’s unbearable but more of an constant irritation.
Any comments ?
Yes learn how to embrace DOMS.
I`ve found a way to relieve the DOMS that I use to suffer after a intense work out. After your workout , have a protein shake with glucose and creatine.
I think glucose really helps alot as it has dextrose inside and its the sugar that acts as instant energy and it helps with recovery.
Go to bodybuilding.com for more information, the articles there are just amazing.
I just started gyming 4 days ago and I can’t stand my DOMS lol
Good that I read this, now I won’t be so addicted on the gym, but more on my bed =]
Vitor: Yes, the soreness will soon go, and don’t get too comfy with the bed. :P
hey well i have a question i have started to work out about a month about a month ago and now when i work out how come i dont feel sore now its pissing me off because i dont think that my muscles are groing. (its been happening about 3 sessions ago of weight training)
bob…thats mean your muscles r used to the weight n intensity so increase the weight n up your intensity level that will surely keep the muscle growing n u ll feel the sore….muscle needs to continuosly be worked hard so that it will grow hope that helps?
bob…thats mean your muscles are used to the weight and intensity so increase the weight and up your intensity level that will surely keep the muscle growing and u ll feel the sore ….muscle needs to be continuosly worked hard so that it will grow, hope that helps?
muscle soreness doesnt translate into growth, at least its not the only indication that your workout has payed off.
food + rest + adequate training = muscle development.
and it comes in that order too… FOOD > REST > TRAINING.
My calf muscles were a bit sore from the cardio on Sat but I ignored it and went for more cardio yesterday. Today, I woke up with a sharp pain at the calf and I am practically limping to/at work. Maybe I will try other exercises that does not tax my calf muscles. But yes, I agree, if the muscles are sore, let it rest- working on it will normally make it worst unless it is with gentler exercises like yoga or Body Balance.
i like u
errr…
hhahaha yeha i have experienced that many times. but hey atleast ur know u know ur workin ur muscles lol. or unless u werent doin an excercise properly, an dwell that sux lol.
i have learned in the past. that when ur working out and all that stuff, heres a very good tip that everyone knows of course but here the reason. especially when ur ur doin stomache and leg kind of exercises. after ur doin the workout, stretch ur body, u learned it in school…in P.E ur stretching ur boody and all taht stuff. well just like in the article, dailymuscle says that the tears in muscle tissure in all…well when u strtch afterwards of that, it evens it out, it hleps alot when ur trying to flatten ur belly.this is just a reminder and heads-ups!!!!!!!
bye-bye!!!
Hi Guys,
Some great advice here, it has been useful to me as a beginner,
but I have to say chaps, some of you have the most appualing english language skills.
Take note of the author, he knows how to write properly!
Hey guys,
I just started gym again 3 days ago (After being hit by a car 8 months ago) every little part hurts in my body but i still keep going!!!! Good advice on here, so if i need anymore advice i do know where to come :P
THANKS!
i agree with trey
but dm does have a point as well
just wana add that if u dont feel sore
doesnt mean that u did not train right
i know some ppl who overtrain
and hurt themselves in the end
quality is better than quantity :)
If you want to get those muscles bigger,Lots of food, rest, and try to stay away from stress
UR A NIGGER!
I didnt know they have racist on health forums!!!!!!
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