Suffer From Post-Workout Muscle Soreness?

We all know what it feels like to start a new exercise program and feel muscle soreness afterward. Dreading stairs, crouching down to find something in a cabinet (and then having to actually stand back up), falling rather than sitting onto the toilet… it’s almost humorous to watch but not funny for the person suffering.

Let’s get down to the science and, most importantly, the hope of not having to live like this forever as we work toward a stronger and leaner version of ourselves.

Delayed Onset Muscle Soreness (DOMS) is a result of creating micro-tears in our muscle fibers after exercise.

It occurs due to the intramuscular acids, fluid, and electrolyte shifts that form during the recovery process. This type of soreness is most characteristic of new exercisers or when trying new types of exercise that aren’t yet familiar to your body.

The good news?

Once your body gets used to a new type of training, it won’t be as sore as it was during the initial introduction. (Is it next week yet? lol)

The intensity of the swelling and soreness usually peaks on the second day after the exercise that created it. So, if you did bicep curls on Monday, you might expect the peak of soreness to occur on Wednesday. Generally, the discomfort is totally cleared up within 5-7 days.

Most new exercisers will feel a bit of pride in the soreness that comes from beginning a healthy practice.

However, being sore doesn’t actually mean better results. In fact, the swelling and byproducts are being addressed by your immune system, creating a form of stress on the body. Being mindful of this as we continue working out while sore is wise.

Moving is definitely advisable because it helps keep circulation flowing and clears those sore muscles.

Think of it as giving your body a gentle assist in the recovery process. When you’re experiencing post-workout muscle soreness, here’s what we can do to help your body heal faster and soothe those aching muscles:

• Keep moving by taking a stroll or just staying active throughout your day. Sitting for long periods makes the soreness turn to stiffness, which we definitely want to avoid. Even light movement helps maintain blood flow to those recovering muscles.
• Stay well-hydrated to help your body flush out the byproducts faster. Water plays a crucial role in muscle recovery and repair, so make sure you’re drinking enough throughout the day.
• Take a warm bath with Epsom salts, baking soda, and perhaps some eucalyptus essential oil, which helps cool those hot muscles. The warmth helps increase blood flow while the minerals in the salts can help ease muscle tension.
• Consider taking tart cherry capsules, which help neutralize the acids formed during recovery. Tart cherries are known for their natural anti-inflammatory properties.
• Incorporate sports massage, foam rolling, and gentle stretching to knead and lengthen the muscle tissues. These techniques help release and flush acids from the body while promoting better circulation.
• Try over-the-counter muscle relief products that can be purchased at your local drug store, such as Bio-Freeze, Cryoderm, or Icy Hot. These topical treatments can provide temporary relief while your body does its healing work.

Remember, post-workout muscle soreness is a natural part of the fitness journey, especially when you’re just starting out or challenging your body in new ways. Don’t let it discourage you from staying the course on your new program. Your amazing human body is incredibly adaptable and will adjust to the training load over time.

There’s a bright light just on the horizon of the weeks to come where you’ll feel stronger, more capable, and experience less soreness from your workouts.

Trust in the process and keep moving forward – I promise your body will thank you for it! The temporary discomfort you’re feeling now is just a stepping stone to becoming the stronger, leaner version of yourself you’re working toward.

Best,
AJ McDee